Sometimes it happens that you intentionally or unconsciously sleep very little, and the next day you have obligations. A sleepless night cannot be replaced quickly, just in one day.
Sleepless nights, even if they do not happen often, affect health. Research shows that after just one sleepless night, blood tests can detect changes in more than 100 proteins in the blood, including those that affect blood sugar, immune system function and metabolism. Over time, such biochemical changes can increase the risk of health problems, such as diabetes, weight gain and even cancer.
Other research shows that a full night's sleep can change the RNA fragments in your blood in ways that point to poorer cognitive functioning; and even more research reveals that sleep-deprived drivers are at greater risk of accidents after a night out. You probably know from experience that a lack of good sleep can affect mood, alertness, ability to focus, and even judgment and agility.
Sleep debt
There is a sleep debt method, which the US Centers for Disease Control and Prevention describes as the amount of sleep you need at night minus the amount you actually get, and each hour lost adds to the total debt.
Most adults need at least seven hours of sleep a night, and try to make up for the lack of sleep by napping the next day. Doctor David Gozal notes that lack of sleep cannot be compensated for in the short term, and several nights are needed for recovery.
If you didn't sleep well last night, here are six tips to help you get through the day and get back to a healthy sleep schedule.
Return to your normal sleep schedule the next night
The best way to recover from a sleepless night is to not let it turn into two or more nights of disturbed sleep. Try to go to bed at the same time as usual and get back to a regular and consistent sleep schedule as soon as possible.
And if you plan to sleep in on the weekends, the best way to do it is to gradually reduce your time in bed each day so you can get back to your normal schedule by the start of the week.
Let's say you wake up at 7 a.m. on a weekday. You will wake up at 9 o'clock on Saturday morning, you will wake up at 8 o'clock on Sunday morning, and then you will wake up again at 7 o'clock on Monday morning.
Avoid napping the next day
After a sleep-deprived night, you're likely to feel tired the next day and need a nap. It is better if you can skip the midday nap.
Even if you're sleepy or in a bad mood, it's better to wait until bedtime, or maybe go to bed a little earlier and get a good night's sleep to get back to your normal sleep schedule. If you take a nap, you will have the same problem the next night.
Sticking to a consistent sleep schedule means going to bed and getting up at the same time every day, ideally not changing your schedule by more than 30 minutes between waking and going to bed.
If you need to rest, use a “power nap”
For a mini nap, 20 minutes of light sleep is ideal, but it's a good idea to set an alarm so you don't fall asleep, because if you wake up in the middle of a deep sleep, you can be exhausted. Another solution can be a combination of coffee and a mini-nap. Caffeine starts to work after about 30 minutes, so it is good to take a nap immediately after consuming caffeine.
Don't overdo it with caffeine
Remember, the goal is to go to bed on time the next day. If you want to get through the day with caffeine, that's reasonable. But be careful how much and when you consume it.
Avoid driving while drowsy
Lack of sleep increases the chances of a car accident and other accidents. If you are sleep deprived, have someone else drive for you, be it a friend or public transport.
It's a good idea to avoid driving if you have these symptoms: yawning, unable to keep your eyes open, unable to hold your head up, unable to remember driving the previous few miles, making a wrong turn, drifting your car out of your lane, or driving on the side of the road.
If sleepless nights become a habit, consult your doctor
Often, chronic insomnia begins because someone's sleep routine is disrupted (perhaps due to a stressful life event they're facing or a disruption in their schedule), and even when there is a chance to return to a previous, healthy sleep schedule, their body and the brain resists.
It is important to know that one night of poor sleep will not harm your health. But if sleep disturbances become a habit, you can increase your risk of certain chronic diseases.
