Ways to Bounce Back the Day after a Poor Night’s Sleep

1. Eat right away. Sleep deprivation can mess with your hunger signals in a number of ways. Eating something with protein will help keep you energized throughout the day.

 2. Go out in the sun. Bright light helps wake you up. So try to get outside and turn on as many lights as you can—don’t cower in your room under your phone’s glow even if you feel groggy.

 3. Get moving. Exercise might be the last thing you want to do when you’re short on rest, but even just a few stretches or jumping jacks can help get you going.

 4. Do some deep breathing. Breathing exercises can wake you up in a similar way as exercise. Try sticking your tongue out and panting for 30 seconds, breathing in deeply, and repeating.

 5. Get chilly. Heat can make you feel even sleepier. Take a cold shower, turning down your thermostat or even just running your hands under cool water to keep alert.

 6. Try not to nap. Stay awake all day after a bad night and you’ll be able to fall asleep easier the next time.

 7. Drink tons of water. Dehydration can make you even more tired. Drink two to three liters of water over the course of the day.

 8. Avoid your devices once it gets dark. Since grogginess can make you less productive, you might be tempted to work later than usual. But the light coming from your screen could keep you up late, too, so force yourself to stop two hours before bedtime.

 9. Drink coffee (Bet you thought we weren’t going to say that!). Coffee really does help keep you going since it reduces a neurotransmitter your brain releases when you’re sleep-deprived.