This post covers several helpful tips on how to recover after a restless night. We all have those nights when worries keep us from a good night’s sleep. Or sometimes we just can’t seem to fall asleep and stay asleep. After a long night of tossing and turning, we are bound to feel the effects the next day. Here are some things you can do to help your body recover and get your energy back.
13 Tips on How to Recover After a Restless Night
1. Avoid Sleeping In
I know it is tempting to sleep in after you’ve had a rough night. It may not be the best idea since your body has it’s own internal clock for getting up in the morning and going to bed at night. Sticking to your usual bedtime routine is best, even if you haven’t been sleeping well the night before.
2. Get Some Vitamin D
You can counter sleeplessness by boosting your vitamin D intake. The best way to help your brain and mood is by getting some sun. If you have an office job, try to go out for lunch and enjoy your lunch in the outdoors.
3. Get a Good Workout – At the Right Time
Exercising about two to three hours before bedtime can help you get a good night’s rest. Just do not exercise too close to bedtime, as it will cause your body to stimulate cortisol levels, making you feel more alert.
4. Eat Early and Stick to Light Meals
If you want to avoid another restless night, eat a light meal several hours before bedtime and if you get hungry later, enjoy a light snack like yogurt or toast.
5. Leave The Snooze Button Alone
You might think the extra 10 minutes of sleep might boost your energy levels. It is not true because you will probably need another hour of sleep to accomplish this.
6. Hydration is Key
It helps to drink plenty of fluids to avoid getting up at night when you’re overcome by thirst. Avoid drinking too much before bedtime so that you don’t go for frequent bathroom breaks throughout the night. Also, avoid caffeine and alcohol too close to bedtime.
7. Drink More Caffeine, But in Moderation
Skipping on your regular cup of joe in the morning might give you a headache and make you more irritable. An extra cup of coffee might just do the trick to help you stay alert. Remember that caffeine remains in the system for a while, so do not overdo it or drink coffee too close to bedtime.
8. Melatonin Might Help
Your body generates melatonin naturally, but if you struggle with sleeplessness regularly, a supplement of 1-3 milligrams two hours before bed can help you sleep better. However, if you suffer from autoimmune disease or depression, have seizures, are pregnant, or are breastfeeding, do not take a supplement. If you have hypertension or diabetes, speak to your physician before taking it.
9. Avoid Smoking Before Bedtime
Smoking is not good for you, but if you are struggling to quit, try not to smoke before bedtime, as it might prevent you from falling asleep.
10. Take a Quick Nap
A twenty-minute nap can improve your motor skills and sharpen your concentration. A ninety-minute nap can do wonders for creative thinking. However, a nap of between twenty and ninety minutes can leave you feeling worse. A nap too late in the afternoon can interfere with your bedtime routine, leaving you with another night of restless sleep.
11. Avoid Alcohol
Alcohol is known for making you drowsy, however, after a few hours, when the alcohol is processed in the body, it can have the opposite effect. Having a few drinks before bedtime can also impact the quality of your sleep – not in a good way.
12. Relax Before Bedtime
Try to do something relaxing before bedtime, like meditation, and prepare your bedroom to signal your brain that it’s almost bedtime. Dim the lights and make sure the space is quiet and cool.
13. Avoid Screen Time
The blue light created by electronics like your PC, smartphone, or tablet is not sleep-inducive. Avoid screen time shortly before going to bed.
I hope you have found these helpful tips on how to recover after a restless night insightful and that you will implement all or most of them to promote better quality sleep.
Sending you lots of light, love, and sleep-inducing vibes!