How to get through the day with no sleep?

Updated

July 20, 2021

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Isn't it hard to survive the day after a sleepless night? It is even scarier to be in zombie mode and do nothing about it. If you couldn't agree more, here are some questions that might be on your mind.

  • What to do when you didn’t sleep all night?
  • How to stay awake after a little sleep?
  • What to do after a bad night’s sleep?

For relief from fatigue and nausea caused by dehydration, make sure you hydrate. Take some vitamin D for at least 30 minutes to increase your serotonin levels. For better blood flow and brain stimulation, walk or exercise. Cold showers are good for awakening and waking up. Caffeine must be moderate because too much will make you feel anxious and cause you to feel low on appetite. 

How to live the day after a sleepless night?

Every human needs sleep to function properly. But if you miss out on a night's rest, here are a few tips to get through the day.

Escape from your bed

A sleepless night should not be followed by a sleep in. It will disrupt your internal clock, and getting back on track with your sleep cycle will be a distant dream.

Stay away from sugar 

You are incorrect if you think consuming sugar or carbs, especially when you are sleep-deprived, will provide you with all the energy you need for the day. As soon as the sugar rush wears off, you will feel even more hungry and lethargic as you are left with an even greater feeling of fatigue.

Eat healthy snacks

What are healthy snacks? You should have snacks with whole wheat, legumes and fruits because they provide stable energy. Consuming protein or healthy fats helps balance your energy levels throughout the day.

No driving 

Don't drive the next day if you haven't slept all night. Approximately 20% of people in Australia admit to falling asleep while driving, with 5% having road accidents as a result. On Queensland roads, drowsy driving kills 31 people each year, resulting in severe injuries to 462 people. A total of 29% of people drive feeling fatigued, and accidents related to sleep occur between 2 am and 6 am, and between 2 pm and 4 pm. According to the statistics above, you should avoid driving if you don't get enough sleep.

Keep your day simple 

Despite the heavy workload, only a few projects are completed with quality, as 29% of Australians commit errors due to sleepiness. Put off making decisions until your brain is alert and fully functional.

Take up different chores

It might not sound convincing, but it works. If you take up various types of tasks, it will keep your day exciting and stimulate your brain.

Stop fixating on the screen 

The Australia Talks National Survey 2021 discovered that 89% of respondents agree that technology obstructs their sleep, while 44% of adults stay engaged on the internet before sleeping. So take a break from your computer or phone screen as it may cause eye strain and add more to your sleepiness and tiredness.

Get rid of your bad habits 

After coming back home, avoid heavy meals or drinking alcohol as it will disrupt your sleep cycle, poor sleep quality, and cause indigestion. Moreover, stop skipping your sleep routine by staying up light as the vicious cycle of sleep deprivation will continue.

The dos and don'ts

What to do after a bad night's sleep? Here are a few tricks we like to share to help you survive.

Dos

  • Deep breathing increases blood oxygen levels, it also helps in circulation and lowers blood pressure.
  • Dim lighting can make you tired, so turn on the lights if you are surrounded by it. You will feel less sleepy and remain alert if you expose yourself to bright light.
  • When you listen to music, you release chemicals like oxytocin and serotonin into your brain for a boost, and you are ready for the day. Singing along helps to eliminate fatigue and gives you more energy.
  • Studies have shown that chewing gum reduces sleepiness because it activates the brain.

Don'ts 

  • Don’t take a power nap, it will disrupt your sleep cycle and can lead to insomnia.
  • Keep up with your regular meals to keep your circadian rhythm in check.

Why aren't you getting to sleep?

Here are a few statistics from a survey on sleep behavior in Australia, which can throw light on reasons for having a sleepless night.

  • Most Australians sleep at 11:14 pm and wake up by 6:32 am, getting only seven hours of sleep 
  • 66% reported their sleep being interrupted 
  • 36% reported visiting toilets in the middle of the night 
  • 21% reported having thoughts in their mind while trying to sleep 
  • 16% reported facing health issues or discomfort 
  • 14% reported noise disturbances 
  • 87% reported consuming caffeine 
  • 33.50% reported consuming alcohol

Conclusion 

How to stay awake after a little sleep? If this question is still lingering, look at this video with exciting and fun ways/tricks to help fuel up. It is possible to get through a day without sleep. It's alarming that if it becomes a habit, one should seek professional help. We hope you enjoyed reading the article, and that you will implement these steps and not simply hit the hay.