How to Get Through the Workday on Little to No Sleep

by Darwin on March 25, 2022

Although it is important for working adults to develop a consistent nighttime routine that allows for maximum sleep, sometimes restless nights are inevitable. Without a full night of sleep, the human brain cannot run at full speed or capacity, which can make working the following day a difficult task. Not getting enough sleep can have major negative consequences for our physical, mental, and emotional health, as well as our physical appearance. If constant nights of little to no sleep are accelerating your skin’s aging process and resulting in fine lines or undereye bags, services like microneedling are available from The Institute of Natural Health. Visit for more information.

Regardless of your reasoning for your sleepless nights, it is likely that you will have a long day at the office ahead of you the following day. Here are 5 tips for staying alert and motivated after a night of little sleep.

Don’t Skip Breakfast (Or Snacks)

Although you might be so tired that you are not in the mood to eat, skipping meals can lead to decreased levels of glucose and further irritability. Eating something for breakfast, even if it is small, will help fuel your body for the day ahead.

In addition to eating meals, be sure to bring some snacks to the office and space them out throughout the day to keep your energy levels up.

Step Outside

Getting fresh air is one of the best ways to wake your body up and make you feel better when you are tired. If you are able to walk to work, doing so might sound tiring, but would greatly help in waking you up and getting your day off to a productive start. If you can’t walk to work, try to step outside for just a couple of minutes each hour, or eat your lunch outside.

Stay Active

It’s easy to get lazy when you are feeling tired or sluggish, and you might feel tempted to give yourself “breaks” from work or rest at your desk. Doing so might sound like a good idea, but will result in a lack of productivity and will prevent you from getting into a good workflow and completing your tasks for the day. Try to stay as focused and motivated to work as possible, and do your hardest work first thing in the morning so it is out of the way.

Caffeinate Wisely

Enjoying a cup or two of coffee is a great way to wake you up and keep you alert throughout the day, but be sure not to overdo it, as this could lead to an afternoon crash once the caffeine wears off. Also be sure to stay away from sugary energy drinks, as the rush of energy they give you is not sustainable and will lead you to feel more tired.

Take a Power Nap

If you are able to sneak in a quick nap at the office, doing so around 2 PM could help increase your energy levels and give you the boost you need to finish out your workday. This is right around the time in the afternoon that many employees find themselves feeling the most sluggish and unmotivated, so taking a 20-25 minute power nap is a great way to recharge and gear up for the busy afternoon ahead.

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