How to Boost Your Energy After a Sleepless Night

Table of ContentsView AllTable of ContentsWhat to Do After a Sleepless NightCombating StressCreating a Sleep ScheduleCauses of Sleepless NightsWhen to Seek Care

Table of ContentsView All

View All

Table of Contents

What to Do After a Sleepless Night

Combating Stress

Creating a Sleep Schedule

Causes of Sleepless Nights

When to Seek Care

Sleepless nights can occur due to a wide range of physical, mental, and external factors. The lifestyles of some people, like parents of young children, members of the military, and shift workers, can also affect normal sleep patterns.

If you find yourself dealing with a sleepless night, there are things you can do to help make you feel better.

4 Things to Do After a Sleepless Night

Regardless of the reason for your sleep problems, having just one night of sleeplessness can greatly impact your ability to function normally the next day. Use the following strategies to counter the effects of a sleepless night so you can make it through the next day:

1. Eat Healthy Meals

When your body is sleep-deprived, you are more likely to crave higher-calorie foods. Research indicates that the demand for increased calorie intake occurs as a physiological adaptation to provide the energy your bodyneeds to sustain additional wakefulness. This may help to explain some of the reasons that insufficient sleep is associated withobesity.

While you may enjoy an initial energy boost from sugary foods, they can cause lower energy later on. Instead, opting for healthy foods such as whole grains, vegetables, fruits, andfoods high in omega-3 fatty acidscan help reduce the severity of chronicfatigue.

2. Consume Caffeine Strategically

Caffeine cannot replace healthy, productive sleep, but it can increase your energy, reduce sleepiness, and improve mood. Research on caffeine consumption indicates that it can improve your ability to stay awake and attend to a simple task. However, the same research also shows that caffeine is not effective in preventing the types of procedural errors that cause problems such as car accidents and medical mistakes.

While caffeine can be part of a healthy diet, it’s possible to overdo it. Most people can safely consume up to 400 milligrams of caffeine every day—about the amount in four to five cups of coffee. However, some people may metabolize caffeine faster than others. The substance may also contribute toanxietyand other physical reactions such as an increased heart rate, that can contribute to sleep problems in others.

3. Remain Active

Just 30 minutes of exercise can help you feel more physically and mentally energized.

4. Try Power Naps

Power napsare short periods of sleep, typically lasting between 10 and 20 minutes. If you’re using a power nap to reenergize, it’s important to monitor the length of time you remain asleep. Sleeping for just 5 minutes won’t provide the restful benefits you need. However, sleeping for 30 minutes may leave you feeling foggy and interfere with your ability to fall asleep that night.

While power naps should not replace a good night’s sleep, they can be valuable if you’re unable to get the full amount of sleep you need. Taking a midday power nap has been linked with benefits that include stress reduction, better health, and improved focus and memory.

Don’t Lie Awake in Bed at Night

What to Do When Stress Causes Sleepless Nights

Chronic stressor anxiety can contribute to sleepless nights and other sleep problems. Stress triggers a physical response known as the fight-or-flight response. Thisreaction to stresstriggers yourcentral nervous system (CNS)so you can react to a perceived threat. Unfortunately, this state of alarm can interfere with your ability to sleep long after the perceived stressor or threat has passed.

You can help relieve stress before bedtime with the following techniques:

Gentle Breathing

Gentle breathing and other relaxing forms of breathing can help reduce your stress response, which can interfere with healthy sleep. This process of slow, calm, deep breathing can help you relax and prepare for a good night’s sleep. Research indicates that slow, gentle breathing may also help relieve insomnia.

Slow, gentle breathing involves any breathing rate from four to 10 breaths per minute. This is much slower than theaverage respiratory ratein humans, which ranges from 10 to 20 breaths per minute.

You can practice gentle breathing with many types of breathing techniques, including the following procedure for deep breathing:

Progressive Muscle Relaxation

9 Best Natural Sleep Aids

Try to Maintain a Regular Sleep Schedule

Maintaining a regular sleep schedule can help you achieve a nightly pattern of healthy, productive sleep. Daily schedules that involve shift work or having jet lag can interfere with these schedules. The following strategies can help you prioritize sleep and set and follow consistent bed/wake times:

Why Can’t I Sleep? Potential Causes

Many factors can make it difficult for you to sleep. Identifying the cause of your sleep problems can help you reduce or eliminate the factors that make it difficult to fall asleep and remain asleep. Some potential causes for an inability to sleep can include:

Caffeine or Nicotine Consumption Too Close to Bedtime

Caffeine is a stimulant found in coffee, colas, chocolate, and certain teas. The effects of caffeine can take up to eight hours to wear off, so having a late-afternoon cup of coffee can interfere with your ability to fall asleep. Nicotine is also a stimulant. It can make smokers likely to awaken early when as nicotine withdrawal sets in.

Alcohol Consumption Before Bedtime

While alcoholic beverages taken before sleep may help you relax, having large amounts of alcohol in your body before bedtime can interfere with your ability to sleep deeply or achieveREM (rapid eye movement) sleep(the deepest stage of sleep). Alcohol may also interfere with normal breathing and sleep disorders likesleep apnea(a chronic breathing disorder), causing you to awaken in the middle of the night after the alcohol wears off.

A Bedroom Environment That Does Not Support Sleep

It can be difficult to fall asleep if your bedroom does not support restful sleep. The optimal sleeping environment includes a temperature set between 65 to 68 degrees Fahrenheit. The room should be free of noisy electronics, bright lights, and clutter.

A Mental Health Disorder

Having an undiagnosed sleep disorder can make it difficult to get a good night’s sleep. Up to 40% of people with insomnia have a mental health disorder, especiallydepression, anxiety, andsubstance use disorders.

A Sleep Disorder

A Medical Condition

Some chronic medical conditions can occur or worsen during sleep and disturb your sleep cycle:

Medications

6 Things to Try When You Can’t Sleep

When to Contact a Healthcare Provider

While occasional sleepless nights are not unusual, persistent problems with sleep may be a sign of an underlying issue such as an untreated sleep disorder or a mental health concern. It’s time to contact a healthcare provider if you notice any of the following problems more than one night per week for multiple weeks in a row:

What Causes My Sunday Night Insomnia?

Summary

Living with sleepless nights can be frustrating and exhausting. While anyone can have one or two sleepless nights, constant sleep problems can occur due to a wide range of causes.

Contact your healthcare provider if you have ongoing sleepless nights. Finding the reason for your sleep problems is the first step in treating the problem and restoring healthy sleep.

22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P. (2013).Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain.Proceedings of the National Academy of Sciences, 110(14), 5695-5700. doi:10.1073/pnas.1216951110Hass U, Herpich C, Norman K.Anti-inflammatory diets and fatigue.Nutrients. 2019;11(10):2315. doi:10.3390/nu11102315Michigan State University.Study: don’t count on caffeine to fight sleep deprivation.U.S. Food and Drug Administration (FDA).Spilling the beans: how much caffeine is too much?Vail Health.How exercise can help combat fatigue.Sleep Foundation.Sleepless nights: how to function on no sleep.Mantua J, Spencer RMC.Exploring the nap paradox: Are mid-day sleep bouts a friend or foe?Sleep Med. 2017;37:88–97. doi:10.1016/j.sleep.2017.01.019Harvard Health.Understanding the stress response.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psych-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353: doi:10.3389.fnhum.2018.00353.Russo MA, Santarelli DM, O’Rourke D.The physiological effects of slow breathing in the healthy human.Breathe. 2017;13:298-309. doi:10.1183/20734735.009817.University of Michigan Health.Stress management: Breathing exercises for relaxation.U.S. Department of Veterans Affairs.Whole health library: progressive muscle relaxation.Kaiser Permanente.Progressive muscle relaxation.MedlinePlus.Changing your sleep habits.National Sleep Foundation.Setting a regular sleep schedule.UC Santa Barbara Health and Wellness.Caffeine and nicotine.Piedmont Healthcare.How does alcohol affect your sleep?Sleep Foundation.Bedtime routines for adults.MSD Manual Consumer Version.Insomnia and excessive daytime sleepiness (EDS).American Brain Foundation.Sleep disorders.UCLA Health.Sleep disorders: sleep and health.Sleep Foundation.How to talk to your doctor about your sleep.

22 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P. (2013).Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain.Proceedings of the National Academy of Sciences, 110(14), 5695-5700. doi:10.1073/pnas.1216951110Hass U, Herpich C, Norman K.Anti-inflammatory diets and fatigue.Nutrients. 2019;11(10):2315. doi:10.3390/nu11102315Michigan State University.Study: don’t count on caffeine to fight sleep deprivation.U.S. Food and Drug Administration (FDA).Spilling the beans: how much caffeine is too much?Vail Health.How exercise can help combat fatigue.Sleep Foundation.Sleepless nights: how to function on no sleep.Mantua J, Spencer RMC.Exploring the nap paradox: Are mid-day sleep bouts a friend or foe?Sleep Med. 2017;37:88–97. doi:10.1016/j.sleep.2017.01.019Harvard Health.Understanding the stress response.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psych-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353: doi:10.3389.fnhum.2018.00353.Russo MA, Santarelli DM, O’Rourke D.The physiological effects of slow breathing in the healthy human.Breathe. 2017;13:298-309. doi:10.1183/20734735.009817.University of Michigan Health.Stress management: Breathing exercises for relaxation.U.S. Department of Veterans Affairs.Whole health library: progressive muscle relaxation.Kaiser Permanente.Progressive muscle relaxation.MedlinePlus.Changing your sleep habits.National Sleep Foundation.Setting a regular sleep schedule.UC Santa Barbara Health and Wellness.Caffeine and nicotine.Piedmont Healthcare.How does alcohol affect your sleep?Sleep Foundation.Bedtime routines for adults.MSD Manual Consumer Version.Insomnia and excessive daytime sleepiness (EDS).American Brain Foundation.Sleep disorders.UCLA Health.Sleep disorders: sleep and health.Sleep Foundation.How to talk to your doctor about your sleep.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P. (2013).Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain.Proceedings of the National Academy of Sciences, 110(14), 5695-5700. doi:10.1073/pnas.1216951110Hass U, Herpich C, Norman K.Anti-inflammatory diets and fatigue.Nutrients. 2019;11(10):2315. doi:10.3390/nu11102315Michigan State University.Study: don’t count on caffeine to fight sleep deprivation.U.S. Food and Drug Administration (FDA).Spilling the beans: how much caffeine is too much?Vail Health.How exercise can help combat fatigue.Sleep Foundation.Sleepless nights: how to function on no sleep.Mantua J, Spencer RMC.Exploring the nap paradox: Are mid-day sleep bouts a friend or foe?Sleep Med. 2017;37:88–97. doi:10.1016/j.sleep.2017.01.019Harvard Health.Understanding the stress response.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psych-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353: doi:10.3389.fnhum.2018.00353.Russo MA, Santarelli DM, O’Rourke D.The physiological effects of slow breathing in the healthy human.Breathe. 2017;13:298-309. doi:10.1183/20734735.009817.University of Michigan Health.Stress management: Breathing exercises for relaxation.U.S. Department of Veterans Affairs.Whole health library: progressive muscle relaxation.Kaiser Permanente.Progressive muscle relaxation.MedlinePlus.Changing your sleep habits.National Sleep Foundation.Setting a regular sleep schedule.UC Santa Barbara Health and Wellness.Caffeine and nicotine.Piedmont Healthcare.How does alcohol affect your sleep?Sleep Foundation.Bedtime routines for adults.MSD Manual Consumer Version.Insomnia and excessive daytime sleepiness (EDS).American Brain Foundation.Sleep disorders.UCLA Health.Sleep disorders: sleep and health.Sleep Foundation.How to talk to your doctor about your sleep.

Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P. (2013).Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain.Proceedings of the National Academy of Sciences, 110(14), 5695-5700. doi:10.1073/pnas.1216951110

Hass U, Herpich C, Norman K.Anti-inflammatory diets and fatigue.Nutrients. 2019;11(10):2315. doi:10.3390/nu11102315

Michigan State University.Study: don’t count on caffeine to fight sleep deprivation.

U.S. Food and Drug Administration (FDA).Spilling the beans: how much caffeine is too much?

Vail Health.How exercise can help combat fatigue.

Sleep Foundation.Sleepless nights: how to function on no sleep.

Mantua J, Spencer RMC.Exploring the nap paradox: Are mid-day sleep bouts a friend or foe?Sleep Med. 2017;37:88–97. doi:10.1016/j.sleep.2017.01.019

Harvard Health.Understanding the stress response.

Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psych-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353: doi:10.3389.fnhum.2018.00353.

Russo MA, Santarelli DM, O’Rourke D.The physiological effects of slow breathing in the healthy human.Breathe. 2017;13:298-309. doi:10.1183/20734735.009817.

University of Michigan Health.Stress management: Breathing exercises for relaxation.

U.S. Department of Veterans Affairs.Whole health library: progressive muscle relaxation.

Kaiser Permanente.Progressive muscle relaxation.

MedlinePlus.Changing your sleep habits.

National Sleep Foundation.Setting a regular sleep schedule.

UC Santa Barbara Health and Wellness.Caffeine and nicotine.

Piedmont Healthcare.How does alcohol affect your sleep?

Sleep Foundation.Bedtime routines for adults.

MSD Manual Consumer Version.Insomnia and excessive daytime sleepiness (EDS).

American Brain Foundation.Sleep disorders.

UCLA Health.Sleep disorders: sleep and health.

Sleep Foundation.How to talk to your doctor about your sleep.

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