The 9 ways to shrug off a bad night’s sleep – from the ‘Superman pose’ to morning sex and an apple
FEELING out of whack today?
It’s probably because the clocks went forward overnight.
But for many of us, it can be normal to feel tired all the time.
We’re meant to nod off for seven to nine hours – more for teenagers and babies – but almost one in five Brits aren’t getting enough kip.*
And it’s not just tiredness that you might be battling as a result.
“Lack of sleep impacts our mood, so we might feel stressed, irritated, sad or anxious,” says Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice.
While your body will adjust to the clock change, what can you do on those days you can’t keep your eyes open?
DO A MINI WORKOUT
“Move, move, move,” says Lisa Artis of The Sleep Charity.
“You might not feel like it, but movement early in the morning can help shake off grogginess, and it doesn’t need to be overly physical.”
Have a stretch, dance around the kitchen, go for a quick power walk. . . it all counts.
“Try doing 30 seconds to a minute of exercise, whether it’s running on the spot with high knees, a plank or jumping jacks – getting the blood flowing will help wake you up,” says Michael Betts, PT and director at Trainfitness.
HAVE SEX
Hey, it’s a form of exercise!
“When your sleep isn’t great, it can mean your sex drive lowers, so it can feel like a chore to get going,” says Nicole.
5
“But it’s likely you’ll feel better afterwards.”
That’s because sex produces endorphins that make us feel good, less stressed and more connected to loved ones.
Having sex in the morning is also a natural energy boost, thanks to the increase in blood flow.
STRIKE A POSE
Getting as much oxygen into your body as possible will kick-start alertness, and the Superman pose is perfect for this.
“Stand up straight with your arms at your sides a little way apart from your body, head tilted up and your back arched slightly backwards, then take 10 deep breaths in and out,” says Michael.
“This position will open up your chest, allowing you to take deeper breaths into your body.”
STAY UPRIGHT
If you’re likely to fall asleep the second you sink into something soft, then stay vertical.
“A standing desk is an excellent investment for health anyway, but it can really help in situations where you’ve had limited sleep,” says Michael.
5
Using one will reduce inactivity, which has been linked to obesity, heart disease and dementia.
One study found 87% of workers felt “more energised” in the short-term after working standing up for one hour.**
If you can’t get a standing desk, set a timer to get up and walk around every 30 minutes to shake
LEAN INTO MAGNESIUM
“Magnesium can help recovery from a poor night’s sleep and is essential for converting food into usable energy,” says nutritional therapist Kayla Daniels.
“Low levels can lead to fatigue and muscle weakness.”
Pumpkin seeds, spinach and nuts are good dietary sources, or try popping a supplement first thing.
STABILISE BLOOD SUGARS
Tiredness leads us to making unhealthy snack choices to keep us going. Hafiz Shariff, founder of circadian fitness company Owl + Lark, recommends egg on wholegrain toast to start the day.
“It keeps your blood sugar stable, avoiding a midday slump,” he explains.
During the day, limit snacks with high sugar, fats or calories.
“A handful of almonds paired with a banana is a fantastic way to stay focused and maintain your energy without jittery caffeine highs and lows,” Hafiz says.
EAT AN APPLE A DAY. . .
. . .to keep the sleep deprivation away.
“Apples provide a natural, steady release of energy,” says Kayla. Plus, they help prevent blood-sugar dips.
5
“They’re rich in natural sugars, such as fructose, which the body digests more slowly.
“Apples are also packed with vitamin C and antioxidants that support overall energy levels by aiding the absorption of iron.
FIND MICRO-INTERACTIONS
Small talk may be the last thing you have energy for, however it could be the boost you need.
“When you step out of your comfort zone by engaging with a neighbour or colleague, you’ll feel uplifted and energised,” says Dr Frida Rångtell, sleep expert at baby sleep-monitoring app Napper.
The energy spent chatting and connecting with someone helps build feelings of sleepiness in the evening
TAKE A BRIEF NAP
“A short power nap of 20 minutes before 2pm can be a great way to recharge and increase energy levels,” says Luke Cousins, physiology national lead at Nuffield Health.
“Energy levels usually dip around lunchtime because of our natural circadian rhythms, or because we’ve just eaten a big meal.”
5
But keep the nap short to avoid it impacting your sleep later – and stop you getting into trouble for snoozing past
SEEK HELP
Speak to your GP if lack of sleep is affecting your daily life.
Kat says: “Sleep is a basic human need and lack of it can increases the risk of weight gain, diabetes and heart disease, plus mental health conditions, such as anxiety and depression.”
3 Coffee Swaps
It’s tempting to combat tiredness with caffeine, but you’ll likely end up a jittery mess. If you want something tastier than H2O, try these…
Citrus water
“Add a pinch of sea salt to a glass of water in the morning, along with the juice of half a lemon,” says Kayla.
“It replenishes fluids, while providing essential electrolytes such as sodium, potassium and magnesium.
“The lemon adds vitamin C, which aids energy production and digestion.”
Or pop electrolyte sachets in your water bottle.
Try High5 Zero Electrolyte Sports Drink, £6 for 20 tablets with Tesco Clubcard.
Mushroom coffee
Fungi have gained popularity recently as natural energy and focus-boosters.
We’re not talking those in the kitchen, but the shrooms classified as adaptogens.
Lion’s Mane is known for improving focus and clarity.
“A mushroom coffee is a great natural pick-me-up but without the energy crash or jitters later on,” says Kayla.
Try Sixways Focus + Elevate Mushroom Blend, £32 (80p per serving).
Peppermint tea
The scent and taste of peppermint invigorates your senses.
Other teas that may give you a natural buzz include green tea, ginseng and rooibos.