Surviving a Day On Little Sleep: Tips and Tricks
As much as we preach sleep, we know that there are days where getting the full 8 hours just isn’t possible. Sometimes, a lack of sleep just can’t be helpt. While the only way to really recover after a lack of sleep is to actually get some sleep, there are some tips and tricks for getting through those days when you really need to function in less than 6 hours or so.
What is considered “short sleep”?
The CDC says that getting less than 7 hours of sleep per night is too little. In Canada, about 18% of adults under 65 sleep less than 7 hours on average. How much sleep you really need depends on your lifestyle, too. Very active athletes or people who work physical jobs may need more than the recommended 8 hours. Shift workers would need to pay special attention to their sleep habits to make sure they’re getting the recommended amount of sleep.
Why do people sleep less than 7 hours?
This question is the age-old question; Why don’t people sleep enough? There are many factors that can lead to short sleep. There are both internal, external, and controllable and uncontrollable factors that all play into how someone sleeps. Just a few examples to get you to understand…
New parents adjusting to a baby’s sleep schedule
Students cramming for exams
A fire alarm or other emergency keeps you up
Holidays or vacations with jam packed days
Late night with friends or family
Insomnia or other sleep disorder
Watching TV or spending time on screens
In the middle of a great book
Anxiety or other mental illness
Struggling with pain or unable to get comfortable
Top tips for getting through a day on a lack of sleep
As much as you may try to follow your routines or get your 8 hours of sleep, you will have days when it just doesn’t happen.
1. Drink water.
Dehydration can make you feel sluggish and sleepy anyways. Many people load up on caffeine (a tip that WILL come later!) but don’t forget to drink water. Staying hydrated will help keep your brain alert and improve your focus during the day.
2. Ingest caffeine.
We say ingest because caffeine can be found in many different foods and ingested in many ways–especially now! Caffeine chocolate, coffee, energy drinks, supplements and teas all have caffeine in them. 200-250mg of caffeine can help you feel awake. Actually, studies have shown that ingesting caffeine and then taking a 15-20 minute nap is one of the best ways to get a burst of energy! If you can pair your coffee with a nap, then you’ll reap the rewards of both.
3. Get moving.
Physical activity and movement increases your blood flow, boosting energy levels. We’re not talking about an hour of high-intensive exercise either! A 10 minute walk, doing some jumping jacks, stretching every hour or so… These small movements of your body can do a lot to wake you up.
4. Brighten up your space.
Most of us need to get through a work day when we’re tired. Open up your curtains, turn on the lights and optimize your workspace to help you feel awake.
5. Snack smartly.
Snacks and food energize us. But, the wrong foods can make you feel even sleepier. On days when you haven’t had enough sleep, opt for high-protein and fiber foods. Nut, fruits, yogurt and whole grain foods are best. It can be tempting to reach for high-sugar candy, pop and sweet snacks for that sugar rush. But, those foods can actually cause a crash and leave you feeling sleepier.
7. Take breaks.
Your body doesn’t have the energy it normally does. Taking breaks may seem intuitive, but going a little lighter, resting, and focusing on smaller tasks can help you get through the day without burning yourself out too much. Pair your breaks with physical movement, a glass of water and a healthy snack to really pack a punch!
Some other things you can do to get through a day on little sleep are to:
Take a told shower
Expose yourself to natural light
Interact with other people
Get enough sleep the following day
Improving your sleep overall
Check out these resources for some added tips, tricks and info on improving your sleep.