How to Recover from a Sleepless Night and Still Get Through Work
We’ve all been there - whether it’s stress, late-night work, or just a restless mind, some nights, sleep doesn’t come easily. But when you have a full day of work ahead, how you handle the next day can make a big difference in how you feel and function. Instead of pushing through with caffeine and adrenaline, try these science-backed strategies to realign your body naturally and support your well-being.
1. Get Daylight as Soon as Possible
Morning light exposure helps regulate your circadian rhythm and boosts alertness by increasing serotonin and cortisol at the right levels. If you work from home, take a short walk outside first thing, even though you won’t feel like, just try a short walk around the block. If you’re commuting, try to get daylight before heading inside. If you arrived at work before dawn, take a break and step outside for 10-15 minutes as soon as you are able to.
2. Move, But Gently
Your body is already under strain from lack of sleep, so instead of high-intensity workouts that increase stress hormones like cortisol, opt for gentle stretching, restorative yoga, or a light Pilates session. These movements improve circulation, relieve tension, and support nervous system recovery.
3. Skip the Coffee (If You Can)
It’s tempting to reach for caffeine, but it can spike stress hormones and disrupt your ability to recover later. Instead, go for herbal teas like passionflower, ginger, green tea, or rooibos, which support relaxation and digestion while keeping you hydrated.
4. Eat for Sustained Energy
What you eat today can make or break how you feel and how you recovery - it will speed recovery up if you choose foods that align with your body. Focus on:
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