Getting seven to nine hours of sleep every day is vital to one’s overall well-being. It boosts our cognitive functions and energy levels, improves our mood, and reduces our risk of acquiring obesity and heart problems.
However, there will be days when good sleep simply eludes us.
It could be because you were too worried about a presentation the next day. Or perhaps you stayed up all night playing video games with your friends.
Whatever the reason is, you’re now stuck coping with sleep deprivation while working your work from home job.
That said, just because you didn’t get enough sleep last night doesn’t mean your day is completely ruined.
Here are some tips to help you recover after having a bad night’s sleep.
Get Some Light
According to studies, our body’s circadian rhythm, or natural body clock, is greatly affected by light. Exposure to light sources such as the sun or a lamp wakes our brain and enables it to remain alert.
Thus, when you wake up for your online work from home job, it’s best to expose yourself to as much sunlight as possible.
Doing so helps you remain alert and lets you regain some of your energy after a night of inadequate sleep.
Eat a Healthy Breakfast
Speaking of breakfast, have one filled with protein and fiber to help you recover your energy after a bad night’s sleep.
Examples include oatmeal with nuts and fruit, tinapa with tomato omelette, or a chocolate-banana protein smoothie.
Your body takes a long time to digest these meals, helping you feel fuller at the start of your day.
Get Caffeinated… But Not Too Much
For many workers who lack sleep, coffee is their best friend.
However, consuming too much caffeine causes nervousness, nausea, and headaches.
Thus, limit your caffeine intake to just 1-2 cups of coffee, which should be enough to help you remain awake for your shift. Also, avoid drinking caffeinated beverages 4-6 hours before bedtime to improve sleep quality.
If you want to avoid caffeine altogether, here are some alternatives.
Constantly Hydrate
Studies show poor sleep leads to dehydration, worsening your fatigue and making you more irritable.
Thus, regularly hydrating yourself is essential to help you recover after a bad night’s sleep.
Get Some Exercise
Although it sounds daunting given your lack of sleep, exercising helps you remain awake and alert for work.
According to research, exercising boosts your memory and reduces stress, anxiety, and fatigue.
That said, avoid doing high-intensity exercise, as these will tire you out quickly. Instead, try something light, such as brisk walking or simple desk exercises.
Take a Cold Shower
Uncomfortable? Yes. Great for waking you up? Definitely.
Cold showers improve your breathing and boost your heart rate, blood flow, and overall energy.
Additionally, cold water triggers a “good” stress reaction, which stimulates your brain to release feel-good chemicals.
Take a Power Nap
Working on little to no sleep is highly exhausting.
Thus, getting a 20 to 30-minute power nap can help you regain energy and focus.
However, you should time your power nap during your lunch break so you don’t miss anything crucial during the work day.
Don’t Be Too Hard on Yourself
Overthinking about having little sleep causes unnecessary stress, further dragging your productivity and morale down.
Aside from the stress-relief tips mentioned above, remember to cut yourself some slack on days that follow rough nights.
It also helps to set up a wind-down routine 30 minutes to an hour before you sleep. Doing so helps your body relax so you have a better shot at getting a full night’s rest.
… Morning Already?
Working after a sleepless night is difficult but not impossible.
By following the tips above, you can recover from a bad night’s sleep and still manage to be productive at your work from home job.
However, if you’re still looking for your dream online job, don’t worry. Remote Staff is here to help.
Our jobs list contains plenty of positions to choose from. Whether you’re looking for online transcription jobs, online design jobs, or even online architecture jobs, you’ll find the perfect role here.
Ready to get started? Sign up here. Good luck!
