Despite missing an entire night's sleep, your body's love of rhythm can carry you through some (if … Reply. A nap is not bad for anyone…. Momentarily a chocolate or a sweet food may seem to give you vitality, it is correct, it will give you a feeling of pleasure but it will also cause a rapid rise in sugar that will later give you a worse rebound in your feeling of tiredness. How to Recover from a Sleepover. Drink plenty of water with no added sugar to keep your body hydrated, and the water that you drink is dehydrated. Plan to add one or two extra hours of sleep to each night for about a week after pulling an all-nighter. The daily amount, quality, and regularity of bed/wake time all seem to matter too. Mood changes from sleep deprivation include irritability, lack of motivation, and anxiety. It is also known that the consumption of sugars and carbohydrates generates more need for sugar as an endless cycle that over time will be reflected in your body weight. Keeping up appearances can help you hang in there on a sleepy day. But be careful, for it to really be a refreshing nap it must be an average of 15 to 30 minutes. Be careful with naps. © 1996-2020 Everyday Health, Inc. Whether it’s due to a demanding work schedule or a late night with family or friends, it’s important to have a plan for recovering from lost sleep. Practicing breathing exercises during the day will also help make your nighttime rest more enjoyable. From the WebMD Archives. Take advantage of napping to help repay short term sleep debt, but limit it to just an hour or two to prevent missing more sleep that night. Recovery From Chronic Sleep Loss Takes More Than a Good Night’s Sleep . “For many of us, that does not leave enough time for the seven or eight hours of sleep that we need every night. Here’s what you need to know before you set your clock back to standard time. If you still have trouble getting a good night’s rest, visit your doctor. Here’s how to recover from a bad night’s sleep (even if you can’t take a nap) We’ve all been there. A multivitamin with ginseng can also help, but only if you are not anxious is any sports vitamin that activates your nervous system contraindicated in people with depression or anxiety. Many of us spend our waking days yearning for the weekend or next rest to make up for those little moments of sleep. And as the last recommendation, although there are people who consider that social networks help them to relax or distract themselves, the reality is that in many cases the anxiety they can produce is greater. This is because our cortisol and melatonin levels drop, so we tend to feel more sleepy after lunch. Grab a quick nap. By Jennifer Warner. You will be thinking about sleep all day long. Just as a baby sleeps a lot, during adulthood our sleep needs are lower, some people with 5 to 6 hours feel great and others need their rigorous 8 hours. Between 12 noon and 1 p.m. is the best time to take a nap, but if it’s a time when you can’t take a nap because of your activities, don’t worry. A very common problem that we all have to go through at times is the forced exposure, whether it is due to excessive work, the exam season, illness of the children, etc. Also look for support from others, continuous worrying can lead to health problems such as depression or anxiety. Many of us try to make up for lost sleep on the weekends or “when we get a chance”—but is that enough? "We are all familiar with the short-term effects of sleep deprivation — it makes you feel crummy, grumpy, and sleepy," Dr. Neumeyer says. Do: Eat Light and Early If you don't want to repeat last night’s lack of sleep, a big greasy burger, fries, and a shake at 11 p.m. probably won't help. But you might not know that you may need more than your usual amount of sleep over multiple nights to pay back your sleep debt. 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