Lack of sleep can wreak havoc on your mental and physical health. If you're struggling to get enough rest, you're not alone—according to the American National Sleep Foundation, 50-70 million US adults have a sleep disorder. But the good news is that there are things you can do to cope with sleep deprivation. Read on for some tips on how to get through the day when you're running on empty.
1. Get moving.
A little bit of exercise can go a long way when you're feeling sleepy. A 10-minute walk around the block or a quick yoga session can help increase your energy levels and improve your mood. Just be sure not to exercise too close to bedtime, or you may have trouble falling asleep later on.
2. Drink plenty of fluids.
Dehydration can make you feel tired, so make sure you're drinking enough water throughout the day. Avoid sugary drinks like soda, which can actually make you more sleepy. herbal tea or coffee (in moderation) can also help wake you up if you're feeling drowsy.
3. Take a power nap.
If possible, try to squeeze in a 20-30 minute power nap during the day. Set an alarm so you don't oversleep, and find a comfortable place to lie down or recline in. You may not be able to fall asleep right away, but just resting for a few minutes can help refresh your mind and body.
4. Eat healthy foods.
Junk food might seem like a quick fix for fatigue, but it will only make you feel worse in the long run. Eating nutritious foods will give you sustained energy throughout the day and help your body recover from lack of sleep at night.
5. Cut back on screen time before bedtime.
Looking at screens right before bedtime can make it harder to fall asleep, so try to avoid using electronics for at least an hour before hitting the sheets. Reading a book or taking a warm bath are great alternatives that can help relax your mind and body and prepare you for sleep.
If you're struggling to get enough rest, try to look at your sleep routine and the setup you have in your bedroom. Ideally you can fix the lack of sleep at the source. We have written an ultimate checklist so have a read and see if you can get more sleep at night so you don't feel so exhausted in the daytime.