Instead of hitting the snooze, set your alarm for the latest possible moment you can wake up. That way you’ll get as much uninterrupted sleep as possible, even if it’s only a few hours.
For example, you might have a piece of whole-wheat toast smeared with avocado and an apple or an orange. Yogurt is also a good breakfast option. If you’ve had little to no sleep, you’ll likely be craving sugary foods and simple carbs, so it may take a little self-discipline to force yourself to eat right. A small cup of coffee or tea with breakfast is fine, but try to avoid overloading on caffeine after a night with no sleep. It’ll just leave you jittery and you’ll end up more tired than before.
You’ll get more of a boost if there’s a bit of a chill in the air. On the other hand, if it’s hot and humid outside, you may want to skip the walk. Sit outside in the sun and scroll through your social media while you drink water instead. }}
If you can’t handle a completely cold shower, turn the water to cold for about 30 seconds before you get out for a brief, cold blast.
If you have to wear a uniform, make sure what you’re wearing fits well and is clean and neat. You can at least make sure that your undergarments and shoes are as comfortable as possible.
If there’s anything in particular that you want them to do to help you out, let them know. For example, if you have a secretary or assistant, you may ask them to hold all of your calls. If you have any pressing deadlines, you might ask your supervisor for an extension until you can get some rest.
If you get the important things done, your boss may take pity on you and let you leave a little earlier. But even if you have to remain at work the full day, you at least don’t have to worry about struggling with difficult tasks after lunch.
Not getting enough sleep also gives you a short fuse, so you may become irritated at things you would ordinarily let slide. If you aren’t able to reschedule or skip a meeting, it’s usually a good idea to let everyone know that you got little to no sleep the night before. While it might not excuse your actions, it puts them on notice that you’re not yourself.
In some fields this may be impossible. For example, if you’re a first responder or work in the medical field, you may have to make life-or-death decisions on a regular basis. If you have that kind of job, it’s probably best to call out if possible, rather than risk someone’s life or health by making a bad decision while exhausted from lack of sleep. If you are faced with a relatively high-stakes work issue, do what you can to take your time and work through the options objectively and logically. See if you can get other coworkers to pitch in and help you out.
If this isn’t possible, take the time you need to make sure your work is done properly. If you can, have a coworker look over what you’ve done before you submit it. For example, if you work in accounting or bookkeeping, you might have a coworker double-check your numbers before you submit them.
Sugary energy drinks may cause you to crash later, so they’re best avoided if you’re trying to get through the day after having no sleep. Try splashing cold water in your face if you need a quick energy boost. You can also go for a quick walk, even if it’s just around the office.
Constant grazing in small amounts also gives your body something to do, so you’re staying mildly active, even if you’re just sitting at your desk. If you can’t have snacks at work, try to sneak in a small snack on breaks.
A salad with avocado and almonds is a good way to get some protein in your lunch without eating meat. Avoid pasta, heavy sauces, and red meat, as these types of food will only leave you more sleepy.
If the weather isn’t suitable for a walk outside, do what you can to get out of your workplace, even if it’s only for a few minutes. A change of scenery will do you good.
If you are able to take a nap, you may want to get a coworker to come wake you up so you can make sure you don’t sleep longer than you should. Caffeine needs 20 to 30 minutes to take effect, so if you drink a small cup of coffee, then take a nap for 20 minutes, you can compound the benefits. [13] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 16 October 2019.
Try to drink at least one glass of water every hour while you’re at work. Avoid sugary sports drinks, which may only make you more sleepy.
