7 Tips for the Day After a Bad Night’s Sleep

asleep studying

People often think the only way to get a good night’s sleep is to sleep in the dark. In reality, this is only one of the many ways to help you sleep better. A lot of the time, the people around you can affect how well you sleep. Or, you may be stressed out due to work or other life circumstances. 

If you’re looking for a quick solution to getting a better night’s sleep, then you’re in luck. Here are seven tips on how to bounce back after a bad night’s sleep. 

1. Get Back on a Normal Sleep Schedule 

Returning to your normal sleep schedule is the first step to recovering after not getting enough rest. 

To get on a normal sleep schedule: 

  • Wake up at the same time each day, even if you feel tired.
  • Avoid napping during the day.
  • Get some exercise each day.
  • Limit your caffeine intake.
  • Avoid alcohol before bed.
  • Make sure your bedroom is dark and quiet.
  • Practice some relaxation techniques before bed. 

You may struggle with nighttime anxiety. If you don’t get adequate rest, JS Dental Lab has tips on where to start. Sometimes, you may need help from a professional. There’s no shame if you need to reach out to a mental health professional to help you recover and sleep better. 

2. Simplify Your Day

When you’re tired, you don’t need a stressful day. You may have a lot going on, but try to simplify your day if possible. 

This may mean taking a break from work, saying no to plans, or just taking time for yourself. If you can’t avoid a stressful day, try to schedule some relaxation time. This can be anything from a massage to reading your favorite book. 

Following these tips can help you get back on a normal sleep schedule. 

3. Hydrate

Drinking plenty of water and other liquids when you’re tired is also important. Replenishing your fluids gives your body energy. Avoid drinking too much caffeine and sugary drinks, as they may make you more jittery and irritable. Instead, drink plenty of water throughout the day. You can also try herbal tea or warm milk with honey. 

4. Drink Coffee – but Not too Much

Drinking coffee can also help you overcome a lack of sleep from the night before. Caffeine is a stimulant, and it can help you feel more alert. However, don’t drink too much coffee. Caffeine can cause sleeplessness if you drink it too close to bedtime.

5. Don’t Rely on Sugar

You may feel tempted to eat sugar because you didn’t sleep well. Sugary comfort tastes great, but it’s not the right way to feel better when you’re tired. Instead of eating something sugary, try to have a healthy snack like an apple or some almonds. These foods will help you feel better without the sugar crash. 

insomnia lack of sleep

6. Go Outside for a Walk & Soak up Vitamin D

Going outside for a walk after not sleeping well can make you feel a lot better. The fresh air and sunlight can help to wake you up and improve your mood. Walking is also a great way to get some exercise, which can help you to sleep better at night. If you can, try walking for at least 30 minutes daily. 

Soak up Vitamin D

Try to walk when the sun is out so you can soak up some vitamin D. Getting vitamin D from the sun can help improve your mood and make it easier to fall asleep at night. But be careful not to wear sunscreen because it will block the production of vitamin D.

If you can’t get outside, sit near a window that gets natural light.

7. Avoid Drowsy Driving

Since you’re sleep deprived, it’s imperative you don’t drive when tired. According to the National Sleep Foundation, drowsy driving is responsible for more than 100,000 car accidents and 1,550 deaths each year in the United States. 

You may have to drive to work or run some errands that can’t wait. There are a few things you can do to avoid driving while drowsy: 

  • Take a break every two hours to get out of the car and walk around. 
  • Drink coffee or another caffeinated beverage to stay awake. 
  • If you start to feel drowsy, pull over and take a nap. 


Recovering from lack of sleep from the night before isn’t easy. But by taking the right steps, you can sleep well moving forward. Exercise, drinking enough liquids, and relaxing are ways to get back on track. Stick to the same sleep schedule, and soon you’ll find it’s easier to drift off into sleep land and get enough rest.