Sleep deprived? Here's how to survive the next day
Sleep allows your body to repair itself and perform essential biological functions. On average, adults need seven-eight hours of sleep each night. However, sometimes, work and lifestyle factors may disrupt your ability to sleep. If you have had a bad night's sleep, the next day could be a challenge. Mr. Aakash Bansal, a certified dietician, founder and fitness expert at FormFit, shares some tips.
Drink more water
If you feel exhausted in the morning, it's time to hydrate. "When our body is dehydrated, we feel even more tired. Dehydration can lead to not-so-pleasant side effects like overeating, moodiness, and headaches, which can be especially draining if you're lacking sleep," enlightens Bansal. "Staying hydrated will help you feel energized in the short and long term," he adds.
Light exercise and getting some sun can help
"Doing some moderate exercise can help you spend more time in deep sleep, reduce pre-sleep anxiety, and combat insomnia," shares the fitness coach. Even getting some sun can come to your rescue! "Soaking up some sun increases your mood by boosting your serotonin levels, and will help you sleep better the following night. It resets your inner sleep clock and eliminates lethargy," he says.
Take a power nap
Thinking of taking a nap? Don't hesitate. It has multiple health benefits. "If possible, you can take a power nap during your lunch break. As a general rule, naps lasting 15 to 20 minutes are the best way to get recharged," states Bansal. Naps generally won't hinder your night's sleep, provided they don't exceed the above-mentioned time frame.
Don't rely on sugar
When you're sleep deprived, you may feel hungrier than usual and might be tempted to savor high-calorie snacks made from simple carbohydrates. However, Bansal suggests avoiding them. "While the sugar in these snacks will give you a quick energy boost, it won't last long, and you could end up feeling even more tired," he adds, putting extra emphasis on protein-rich foods.
Consume caffeine but don't overdose on it
"Caffeine is an effective way to stay awake and alert when your energy starts to lag. It's a natural stimulant that can boost energy and improve your focus," mentions the nutritionist. Coffee, tea, hot chocolate, and energy drinks are popular caffeinated drinks that can come to your rescue. "Just don't overdo it to avoid jitteriness, rapid heartbeats, and other caffeine side effects," he concludes.
