Bad Night's Sleep? Do This Today

Oct 31

ESTIMATED READ TIME:  4-5 MINS

We all have nights when sleep doesn't go as planned.

Maybe you stayed up too late, woke up repeatedly, traveled across time zones, had a sick child keeping you awake, or found yourself staring at the ceiling while your mind refused to shut off.

Then morning comes, and you have a decision to make. You can either respond to being tired by pouring an extra-large coffee, reaching for sugar and refined carbs for quick energy, skipping your workout, and trying to power through the day—or you can choose to do what might take more discipline but will actually help you feel better.

Unfortunately, choices like relying on sugar and caffeine are likely to leave you feeling even more tired, unfocused, hungry, and irritable.

Below, I'll explain what I recommend doing instead to counteract the effects of short-term sleep loss, which can include impaired blood sugar regulation, appetite, stress responses, mood, and mental performance.

1. Get Outside as Soon as You Can

You can't completely erase a sleepless night the next morning, but you can take steps to help you recover more easily while keeping your energy and focus as steady as possible.

Your first instinct after a bad night's sleep might be to stay in bed as long as possible. But I'd rather you get up around your normal time and get outside.

Morning light is one of the strongest signals that controls your circadian rhythm, the "internal clock" that tells your body when to feel alert and when to become sleepy.

Exposure to natural light soon after waking can reduce tiredness and help you be more productive. It also helps you produce melatonin later that evening to help you sleep, so in this way, you can think of morning sunshine as setting your clock for tonight's sleep.

Ideally, spend 10 to 30 minutes outdoors in the morning soon after waking up.

You can take a short walk, drink your coffee outside, pray on your porch, or just stand in the sunshine and breathe some fresh air. Going outside barefoot and having your feet touch the earth, combined with sunlight exposure, is even better for feeling energized.

Even on a cloudy day, outdoor light is generally a lot stronger than typical indoor lighting. So make a point to get outdoors, including year-round if you can.

2. Eat a Protein-Rich Breakfast

After a poor night's sleep, don't start your day with a muffin, sugary cereal, or pastry.

All of these will cause a big insulin spike, and unfortunately, sleep deprivation can negatively affect insulin sensitivity while also altering hormones involved in hunger and appetite. That's one reason you might notice yourself craving sweets and carbohydrates after a restless night, yet be less capable of handling them well.

Giving in to those cravings first thing can send your blood sugar soaring and then leave you dealing with another energy crash a few hours later. Instead, prioritize protein, along with healthy fats and fiber.

I generally recommend aiming for at least 30 grams of quality protein at breakfast, which can help with everything from muscle building to appetite control.

Good options include:

Pasture-raised eggs
Grass-fed beef
Plain Greek yogurt or kefir if you tolerate dairy
Leftover meat or fish from dinner
A quality protein shake made with collagen powder or bone broth protein

Pair your protein with healthy fats and fiber-rich foods, such as avocado, berries, chia or flaxseeds, or vegetables, which together control blood sugar well. Then continue this approach at lunch and dinner to avoid riding a blood sugar roller coaster when your body is already under stress.

3. Don't Try to Fix Fatigue With Sugar

When you're tired, your brain wants fast energy, which is why the doughnuts in the break room suddenly look much more tempting after four or five hours of sleep.

Sugar can make you feel better temporarily because it rapidly increases blood glucose, which your cells can then use for energy. But that quick boost is followed by an insulin response and usually another drop in energy, sending you searching for another sugary snack.

Don't compound sleep deprivation with unstable blood sugar. Instead, make sure your meals are balanced and substantial by prioritizing:

Protein at every meal
Healthy fats
Fiber-rich vegetables and fruits
Fermented foods
Plenty of minerals and electrolytes
Whole-food carbohydrates (such as yogurt or sweet potatoes) rather than refined ones

If you need a snack, choose something like an egg with sea salt, berries with unsweetened yogurt, nuts, pumpkin seeds, or a quality protein shake instead of candy or baked goods.

4. Use Caffeine Strategically

There's nothing wrong with enjoying some good quality coffee, and I'm not going to tell you that you can't have it after a bad night's sleep. But more isn't necessarily better.

Caffeine doesn't replace sleep or create new energy. It primarily makes you feel less tired by blocking adenosine, a chemical that builds up throughout the day and contributes to sleepiness.

After a rough night, it's tempting to keep pouring coffee all morning and then reach for another cup at 3 PM. That's where you can get into trouble.

Caffeine can remain in your system for about 8—10 hours, so an afternoon coffee used to survive today's fatigue can interfere with tonight's sleep, and suddenly one bad night becomes two.

Enjoy your normal morning coffee if you'd like, but avoid turning a tired day into an all-day caffeine marathon. I generally recommend cutting off caffeine by early afternoon, or even earlier if you're sensitive to it. And drink water with minerals or electrolytes alongside it to stay hydrated.

5. Move Your Body, But Don't Punish It

When you're exhausted, exercise may be the last thing you feel like doing, but spending the entire day sitting isn't necessarily the answer either.

Movement increases circulation and can temporarily improve alertness, mood, and focus. A brisk walk outdoors can be particularly helpful when you're tired because you're combining movement with natural light and fresh air.

Exercise should leave you feeling better today, not more exhausted. If you normally train hard and feel completely depleted, reduce the intensity and give your body permission to recover.

Today probably isn't the day to chase a personal record in the gym. After significant sleep deprivation, moderate movement is usually best, such as:

Walking
Light resistance training
Mobility work
Stretching
Easy cycling
Gardening or other outdoor activity

6. Take a Short Nap If You Need It

Sometimes the best remedy for lost sleep is obvious: get a little more sleep. A short nap can improve alertness and cognitive performance when you're sleep-deprived.

But the key for most people is keeping daytime naps to about 30 minutes, ideally in the early afternoon.

A half-hour nap is usually enough to take the edge off your fatigue without entering a long period of deep sleep that leaves you groggy or makes it difficult to fall asleep that night.

I wouldn't recommend sleeping for several hours late in the afternoon. Remember, you ultimately want to get back to your normal rhythm the following night. So think of a short nap as a bridge, not a replacement for nighttime sleep.

7. Support Your Stress Response

A bad night's sleep doesn't just make you tired; it also puts additional stress on your body. When you're sleep-deprived, cortisol and other stress hormones can become disrupted, making you feel more wired, irritable, anxious, or mentally foggy on top of being exhausted.

That's where adaptogens can be especially useful. Adaptogenic herbs and mushrooms, as well as certain nutrients, help you to be more resilient to physical and emotional stress. Some of my favorites include:

Ashwagandha, especially KSM-66®, to support healthy cortisol patterns and stress resilience
Rhodiola for mental stamina, focus, and fatigue during stressful periods
Ginseng to support energy, cognitive performance, and overall resilience
Reishi and cordyceps mushrooms, which I particularly like for their calming and immune-supportive properties and for energy production, stamina, and physical resilience

Magnesium, particularly in the evening, for relaxation and normal nervous system function
Electrolytes and trace minerals to support hydration and normal cellular function
Vitamin B6 in its methylation-friendly form, P-5-P (pyridoxal-5-phosphate), which serves as a cofactor in pathways involved in making neurotransmitters such as serotonin and melatonin. Take it for several days for a more immediate effect, or continue taking it if you'd like (it can be taken at any time of day)

Note that some adaptogens can feel more energizing than others, so I generally reserve stimulating options like rhodiola, ginseng, and cordyceps for earlier in the day.

8. Make Tonight Count

The most important thing you do after a bad night's sleep is to return to your normal nighttime routine and schedule. Don't panic about your sleep, and don't try to "force" yourself to sleep for 12 hours. Instead:

Eat dinner several hours before bed when possible
Avoid caffeine late in the day
Dim the lights as evening approaches
Put away your phone and other stimulating screens before bed
Keep your bedroom dark and cool
Take magnesium if it's appropriate for you
Spend a few quiet minutes praying, reading Scripture, journaling, or practicing gratitude
Go to bed around your usual time, or slightly earlier if you're genuinely sleepy

The Bottom Line: Don't Make a Bad Night Worse

One poor night's sleep doesn't have to ruin your entire day, and it certainly doesn't mean something is wrong with you.

But what you do next matters. Rather than trying to force yourself awake with endless coffee and sugar, give your body what it's actually asking for:

Get outside
Eat plenty of protein
Keep your blood sugar steady
Hydrate and replenish minerals
Move without overdoing it
Nap briefly if you need to
Use caffeine strategically
Then prioritize getting back to your normal sleep rhythm tonight

And if poor sleep is happening night after night, that's different. Chronic insomnia, snoring, sleep apnea, hormonal changes, medications, stress, blood sugar issues, and other underlying issues may need to be addressed with a healthcare professional.

But in many cases, the best response to a difficult night isn't to fight your fatigue all day, but to support your body wisely and give it the opportunity to reset.

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References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12502225/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8892387/

https://pubmed.ncbi.nlm.nih.gov/35189549/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7258567/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11538917/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7151045/

https://www.ncbi.nlm.nih.gov/books/NBK223808/

https://www.webmd.com/diet/how-long-caffeine-lasts

https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels

https://www.sleepfoundation.org/napping