Trying to get out of bed after a restless night can sometimes feel extremely difficult and make the day ahead feel very daunting.
However, one poor night’s sleep doesn’t have to define your entire day.
“It’s all about managing and tweaking the rest of the day so it doesn’t start to spread into all other areas,” says Simon Alexander Ong, life coach and author of Energize: Make the Most of Every Moment.
Whether you’ve stayed up late watching the World Cup or struggled to sleep through a hot night during the heatwave, here are 10 simple tips to help boost your energy the after day a bad night’s sleep…
1. Expose yourself to as much sunlight as possible
Sunlight is a great natural energy booster, so get out of bed and open your curtains straight away to flood your bedroom with light.
“Get sunlight into your system by getting outside a little bit more today, rather than just sitting at your desk all day,” recommends Ong. “Exposing your body to sunlight will help restore some of your depleted energy levels.”
2. Move your body
“Sitting in a chair all day will probably make you feel even more tired, so getting up and doing some simple movement can help,” says Ong. “Movement helps get the blood flowing, increases our endorphins and is one of the greatest sources of energy.
“When you spend energy doing any sort of movement, such as a lunchtime walk, you will always come back feeling fresh.”
3. Take breaks
Be kind to yourself and take breaks when needed.
“Remember that work and rest are partners of the same team,” says Ong. “Of course you’re going to have to get some work done today, but also try to have some time away from your desk.
“Lots of amazing inventors and entrepreneurs have taken meaningful rest breaks out of their days to spend time outside in nature and returned to their desk flush with ideas. Remember that creativity can be heighten by disconnecting for a short period of time.”
4. Simplify your to-do list
Set out some non-negotiables to help laser in your focus.
“A bad night’s sleep can have a significant impact on your mental energy, focus and concentration levels, so I would recommend reducing your to-do list,” suggests Ong.
“Don’t try and expand it too much. Set one or two non-negotiables for the day and anything else can be a bonus.”
5. Block out time in your calendar
“Block out a 30-minute or one-hour slot in your calendar to focus on your most important task,” recommends Ong. “This will help block out any other potential distractions, create a boundary and allow time to get that one key non-negotiable done.”
6. Make things fun
“Think about what you can do today to make your tasks and work a bit more fun and enjoyable, given that you have a lower level of energy,” suggests Ong. “For example, if you’ve got a meeting with a couple of colleagues today, why not suggest holding the meeting outside.”
7. Delay big decisions
“Consider delaying any big decisions to a day where you’re a bit more rested to help manage your mental energy, so it doesn’t drain you even further,” recommends Ong.
8. Avoid difficult conversations
“If you have had less sleep and are a bit more physically exhausted, you are more likely to be a bit more reactive, so try to avoid any difficult conversations today,” advises Ong.
“You’re not going to be as patient as you would be on a day when you’re well rested, so have these conversations at a different time.”
9. Adjust your routine
“Try to follow through with your regular habits and routine, but maybe dial it down a little bit,” suggests Ong. “For example, if you usually hit the gym for an hour every morning, maybe reduce it to a 20-minute session today, or go for a 15-minute walk instead.
“This way you will still doing the activity, but are being more compassionate with yourself by managing that intensity.”
10. Stop giving a running commentary about your fatigue
“The more you focus on something you can’t control or change, the more powerless you will feel. Therefore, saying things like ‘I’m exhausted today’ or ‘this is going to be a write-off day’ will stop you from doing anything productive,” says Ong.
“However, if you accept that today is going to be a slightly slower day and focus your attention on what you can achieve instead that will help you become empowered to take action. Focus on solutions rather than the problem at hand.”
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