What to Do the Day After a Bad Night
How you handle the day after poor sleep can help the next night go better. Here is a simple plan.
After a bad night, it is tempting to sleep in, cancel everything, drink extra coffee and go to bed early. These choices feel kind, but some of them can make the next night harder.
Get up at your normal time
It sounds tough, but keeping your usual wake-up time helps your body clock stay steady and builds natural sleepiness for the next night.
Get outside in the morning
Morning daylight helps reset your body clock and lifts your energy. Even ten minutes outside helps.
Keep caffeine early
One or two coffees in the morning are fine for most people. Avoid extra cups in the afternoon, which may keep you awake again.
Move a little
A walk or gentle exercise can improve energy and help you sleep better the next night. Avoid hard exercise late in the evening.
Be kind to yourself
You may feel more emotional or less patient. That is normal after poor sleep. Lower your expectations a little, and skip anything that can wait.
Don't go to bed too early
Going to bed two hours early can lead to lying awake. Go to bed when you feel sleepy, close to your normal time.
Remember: one night is one night
Most people cope better than they expect after a bad night. The less you fear the next one, the easier it often comes.
