Facing the day after a bad night’s sleep is tough. Here are some tips to help you take care of yourself when you’re exhausted.
The science on sleep is sound – you need enough of it to feel good and function well. When you’re not getting enough, you may feel lethargic, crave caffeine and sugar, and experience mood swings. Be gentle on yourself. Acknowledge that you’re trying your best in imperfect conditions. Tune out your inner critic and speak to yourself as you would a friend. It’s okay to feel tired and off. You’re a human being craving more sleep – not a robot!
You know all those things on your ambitious to-do list? Take another look. What can wait until tomorrow or next week? Instead of battling through (and possibly making mistakes), reshuffle your schedule if you can. Focus all your energy on tasks that absolutely cannot wait. You’ll be able to catch up after a better night’s sleep.
Multitasking is problematic when you’re well-rested – and it’s a recipe for disaster when you’re exhausted! If you’re tired, you’re more likely to make little mistakes, so try to focus on one task at a time. Start with small wins, like making the bed or taking out the rubbish, and build up to more challenging tasks.
If you find yourself getting overwhelmed, take regular breaks to breathe. Deep breathing calms the mind and relaxes the body, helping you conserve precious energy throughout the day.
When you’re tired, you may find you want to eat all the sugar and drink all the coffee! It’s normal to crave high-energy food when exhausted. It’s also normal for your willpower to disappear, making it even harder to make healthy decisions. But, try your best to load your plate with fruits, veggies, proteins, and other energy-boosting foods. Sugary treats will give you a quick boost, but healthy options will help you go the distance. Getting through the day will feel like a marathon, not a sprint, so it’s important to give your body the fuel it needs.
Exhaustion and crankiness go hand-in-hand. When you’re tired, other people will seem annoying – even when they’re not. If you start getting frustrated, save your thoughts ‘to drafts’. Revisit the issue when you’ve had more sleep and then decide if it’s worth exploring further. If in doubt, sleep on it!
Fresh air can fool your tired body into feeling more energetic and alert. Take a stroll in nature or sit outside to ‘just be’. Gentle exercise can also give you an energy boost – just be sure to take it easy.
You can still enjoy life when you’re exhausted! Make time for things that make you feel good. It’s easy to spiral into a low mood when you’re tired. Doing things you enjoy will give you a pick-me-up and help you keep perspective.