A day after a bad night's sleep

While the country's situation is tumultuous, the people of Bangladesh have forgotten to sleep at night, scrolling social media to know what is happening around them. While almost all of us are suffering from sleep deprivation, it'll take some time to repair the broken sleep routine. However, as offices begin, we must know how to spend the day properly while feeling tired because of poor sleep.

It all starts with hydration. If you wake up feeling tired in the morning, drink lots of water. We feel even more tired when our body is dehydrated, so start your day with a large glass of lukewarm water and carry on drinking regularly throughout the day. You will need more water if you exercise more throughout the day and need to sweat more.

However, if you drink too much coffee throughout the day to avoid sleepiness, you will most likely struggle to sleep at night, so try to curb your caffeine intake as much as you can. In moderation, caffeine can help increase your alertness and give you an energy boost. A cup or two of tea or coffee in the morning can help you get through the day. However, it's important not to overuse caffeine.

If you have not slept well or did not sleep during the night, make sure that you think carefully about your ability to drive safely. Driving when you feel sleepy or have sleep deprivation is dangerous and can lead to accidents. Most people naturally experience a dip in concentration and attention at around 1-2 PM. If you're sleep-deprived, this dip will be more significant. For your own safety and the safety of others, stay off the road as much as possible if you haven't slept.

When you are sleep-deprived, you may feel more hungry than usual and might be tempted to reach for high-calorie snacks made from simple carbohydrates. However, while the sugar in these snacks will give you a quick energy boost, it won't last long. The brief energy high after we eat sugar and other simple carbohydrates - often known as a 'sugar rush' - can result in a subsequent 'crash' due to a rapid decline in blood sugar levels. You could end up feeling even more tired.

On the other hand, after a bad night's sleep, your energy levels will be compromised, and you will not be at your best. So, take it easy the next day. Change things up and lighten your workload as much as possible. If you had five or six tasks for the day, consider cutting them down to two or three. If you do fewer things, you should be able to focus on doing them to a high standard, and you should hopefully find things less stressful.

Another important advice is not to make any big or significant decisions until you are well-rested. Go outside for a walk; even a short one will expose your body to natural light and physical activity. If you're at work, ensure your workspace is well-lit, and consider taking a walk at lunchtime. Movement and physical activity also stimulate alertness. Even if you're exhausted after poor or little sleep, it's important to keep active.

You can also take a nap in the middle of the day, between 12-2 PM, to avoid a negative impact on your sleep cycle. It might help you focus if you take more breaks during the day. Of course, you won't always be able to take a nap, but if you have the time and the ability to decide, make sure that nap is brief.

While following these coping mechanisms, repairing your regular sleep schedule should be your top priority. A bad night here and there is one thing, but when broken or troubled sleep becomes a regular occurrence, it can be a real problem.