For many, getting a good night’s sleep doesn’t always come easy these days. In fact, the majority of adults report at least occasional sleeplessness due to insomnia, a work commitment, travel, or some other life distraction. But while it might be tempting to call in sick and crawl back into bed after a bad night, going through the day as planned is the better option. That’s because daytime snoozing can further disrupt a person’s sleep cycle and lead to a pattern of sleep problems.
Tips to Stay Awake
Of course, trying to stay awake all day when fatigue is lurking poses a challenge. Still, with a few simple tips, anyone can get through the day after a sleepless night. Here are some ways to stay awake that will perk up even the drowsiest.
- Take a cool shower. This is a good way to start the day, since feeling clean and fresh promotes wakefulness. A splash of cold water on the face every few hours can help, too.
- Drink plenty of water. Dehydration makes a person sleepy, so keep the water flowing — all day. The frequent bathroom breaks will also fend off sleepiness by getting the body up and moving.
- Eat light and avoid certain foods. It’s better to eat five or six small meals a day than to gorge, which will make a person feel more tired. Some believe that foods containing the amino acid tryptophan, like turkey and bananas, induce sleep. Probably the better foods to avoid, though, are those high in carbohydrates, such as pastas and sweets.
- Keep tea and coffee to a minimum. Since caffeine stimulates the central nervous system, a cup or two of coffee or tea can alleviate fatigue. However, too much caffeine will have negative effects, like irritability, headaches, and gastrointestinal problems. Also, caffeinated beverages should be avoided within six hours of bedtime.
- Down a vitamin. Vitamins are a healthful pill to swallow that can also be energizing. A multi-vitamin or a Vitamin B-12 supplement, which supports the nervous system and boosts energy, are good choices. Consider taking the vitamin after lunch, when midday fatigue and the temptation to doze set in.
- Exercise and take breaks. Start the morning with at least 30 minutes of exercise, then take breaks from sedentary tasks throughout the day. Short walks around the block are helpful for recharging the body.
- Dress lightly. Being a little chilled during the day is better for staying awake than dressing too comfortably, which can set a person up for sleep. Keep a window open too, if necessary.
- Socialize. Spending time with other people in conversation or activity is a good way to stay alert and busy. If no one is around to socialize with, talk on the phone or engage in social networking online.
- Listen to music. Music stimulates the brain, so keep the iPod handy or listen to the radio. Just make sure the tunes are lively and that the volume isn’t turned too low.
- Focus on something new. Start a project or plan an outing. Anything that stirs new interest or excitement will keep the mind preoccupied and not focused on sleep.
Limit Napping After a Sleepless Night
It's best to avoid daytime sleeping after a sleepless night, but if a nap becomes absolutely necessary, go ahead and take one — as long as it’s short (no more than 20 minutes). Sometimes a quick power nap can be energizing. Too much napping, however, will make a person groggy and may result in a repeat of the previous night.
Remember, don’t get too discouraged by a poor night’s sleep. Making it through the next day isn’t nearly as difficult as it might seem. By following the above tips, a sleepless person will be well rewarded when bedtime rolls around again. For those suffering from long-term sleep problems, a doctor or therapist should be consulted.
Ideas for coping with anxiety about not sleeping can be found at How to Overcome the Fear of Insomnia.
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