How to fight fatigue after a bad night?

After a difficult night's sleep , fatigue can have a significant impact on our well-being and daily performance. Whether it's due to stress , worry, sleep disturbances , or simply lifestyle habits that are not conducive to rest, a restless night can have significant consequences. The effects of fatigue are not only limited to drowsiness and decreased alertness, but can also affect our mood, decision-making ability, productivity, and even our long-term health.

In this article, we look at simple and effective tips for combating fatigue and regaining energy after a restless night.

Take a nap

If you feel too tired in the afternoon, you can take an occasional nap. By taking micro-naps, you can effectively combat fatigue after a difficult night's sleep . They correspond to short periods of sleep , generally lasting between 10 and 30 minutes.

Power naps provide a moment of rest for your body and mind, which can help restore your energy levels and reduce fatigue . Even a short period of sleep can have a positive impact on your well-being and performance. Additionally, taking a power nap can help you feel more alert and focused , which can be especially helpful when you're tired after a poor night's sleep. Finally, the rest provided by power naps can also help reduce stress and anxiety. Taking a few minutes to rest can calm your mind and reduce the physical and mental strain associated with fatigue. You can also drink a lemongrass tea to help you relax before your power nap.

While power naps offer a welcome respite for your body and mind, it's also important not to spend all day sleeping to combat fatigue after a restless night.

While the idea of ​​recovering from a bad night's sleep by not sleeping all day may seem counterintuitive, it can actually be beneficial. When we stay awake all day after a night of insufficient sleep, it reinforces our need for sleep for the following night, which can ultimately help reset our sleep cycle .

If you have trouble staying asleep throughout the day, try engaging in light, stimulating activities , such as walking, reading, or doing household chores. Avoid activities that might make you fall asleep , such as watching television in a comfortable environment.

Expose yourself to daylight

Exposing yourself to daylight can be an effective way to combat fatigue after a difficult night's sleep. Natural daylight helps regulate our internal biological rhythm, known as ourcircadian rhythm , which impacts our sleep and wake cycles.

Here's how exposure to daylight can help you fight fatigue:

• As mentioned above, exposure to daylight first thing in the morning helps regulate your circadian rhythm by signaling to your body that it's time to wake up and be alert . This plays a vital role in regulating your biological rhythm, which can improve your energy and alertness throughout the day.

 

• Daylight stimulates the production of certain hormones, such as serotonin , which promote a positive mood. Spending time outdoors during the day can boost your energy levels and reduce fatigue.

 

• Adequate exposure to light during the day can also help improve the quality of your sleep at night. By strengthening your circadian rhythm, it's possible to make it easier to fall asleep and reduce sleep problems the next night.

To get the most out of daylight exposure, try the following tips:

• Get outside as soon as possible, ideally early in the morning .
• Spend time outdoors during natural daylight hours, taking regular breaks if you work indoors.
• If you can't spend a lot of time outdoors, try sitting near a window during the day.

Avoid sugary foods

Sugary foods like candy, soda, and pastries contain a high amount of simple carbohydrates that are quickly digested and absorbed by your body. This causes a rapid spike in blood sugar, then a rapid drop shortly afterward, which can leave you feeling even more exhausted . Excessive sugar consumption can also disrupt sleep the next night, making it even harder to recover .

Instead of giving in to the lure of sugary foods, opt for a protein-rich breakfast with fish, turkey, quinoa, or eggs, which will provide you with sustained energy without a sugar spike. It is also important to consume fruits and vegetables rich in fiber, vitamins, and minerals, such as apples, bananas, spinach, or carrots , which help maintain stable energy levels. Stimulating drinks such as coffee can also be consumed if you feel a strong need. However, they should be consumed in reasonable quantities and not after 4 p.m. to avoid disrupting your sleep the next night.

Take a shower

Taking a shower can help wake you up and give you a boost of energy, which can be especially helpful when you're feeling tired after a poor night's sleep. It can also have a positive impact on your mood by triggering the release of endorphins, the happy hormones, which can improve your mood and help you feel more energetic and positive.

To maximize the benefits of a shower and combat fatigue after a poor night's sleep, you can try the following techniques:

• Start with a warm shower to promote muscle relaxation and stress relief.
• Finish with a cold or lukewarm shower to refresh yourself and stimulate your blood circulation .

 

Reduce your workload

When you're tired, it can be difficult to concentrate and be productive. So try to prioritize less strenuous tasks to save yourself as much as possible.

Hydrate yourself

Drinking plenty of water is crucial for staying hydrated and fighting fatigue after a poor night's sleep. Water plays a vital role in multiple physiological functions, including energy production . By staying adequately hydrated, you can maintain your endurance, strength, and physical performance, even when fatigue sets in. Additionally, staying well-hydrated is essential for proper brain function. Proper hydration promotes focus, alertness, and cognitive performance, which can help you stay alert despite fatigue.

To stay hydrated and combat fatigue after a poor night's sleep, make sure you drink water throughout the day. Keep a water bottle handy and drink regularly, even if you don't necessarily feel thirsty. Avoid drinks with caffeine or added sugar, as these can have dehydrating effects and contribute to long-term fatigue.

Go to bed early after a sleepless night

Insomnia can lead to sleep debt , which is when you get too little sleep compared to your physiological needs. By going to bed early, you can begin to repay this sleep debt by giving your body an extended period of rest and recovery . While you can't make up for all the lost sleep in one night, going to bed early can be an important first step toward recovery.

On the other hand, it is beneficial to go to bed early in order to reestablish your natural circadian rhythm , which controls your sleep-wake cycle. Your body is programmed to function in a regular rhythm, and respecting this rhythm can encourage more restful sleep and a better quality of rest. Consuming our CBD sleep oil , known for its anxiolytic properties, combined with chamomile, which helps relieve nervous restlessness, can help make it easier to fall asleep and reduce nighttime awakenings , which is beneficial in combating persistent fatigue after a disturbed night.