Everyone experiences a sleepless night from time to time, but facing a full day of work afterward can be challenging. If you’ve had a restless night, here are some practical strategies to help you get through the workday and remain productive.

1. Start with a Refreshing Shower

A cool or lukewarm shower in the morning can invigorate your senses and help wake you up. The sensation of water can boost circulation, increase alertness, and give you a fresh start despite the lack of sleep. Consider using a citrus-scented body wash for an extra burst of energy.

2. Stay Hydrated

Dehydration can exacerbate feelings of fatigue, so it’s essential to drink plenty of water throughout the day. Start with a large glass of water as soon as you wake up and continue sipping water regularly. Proper hydration can help maintain your energy levels and keep you feeling more awake.

3. Eat a Balanced Breakfast

While it might be tempting to reach for sugary snacks or caffeine, a balanced breakfast with protein, fiber, and healthy fats will provide more sustainable energy. Opt for foods like eggs, whole-grain toast, and fruit. Avoid heavy, greasy foods that could make you feel sluggish.

4. Limit Your Caffeine Intake

While a cup of coffee or tea can help you feel more alert, it’s important to use caffeine wisely. Too much caffeine can lead to jitters and a crash later in the day. Stick to one or two cups in the morning and avoid drinking caffeine in the afternoon to prevent it from interfering with your sleep the following night.

5. Prioritize Your Tasks

When you’re sleep-deprived, your mental clarity and focus might not be at their peak. Start your day by reviewing your tasks and prioritizing the most important or time-sensitive ones. Focus on completing these first, while your energy and concentration are still relatively high. Save less critical tasks for later when your energy might start to wane.

6. Take Short Breaks

Working continuously without breaks can increase fatigue, especially when you’re running on little sleep. Take short, regular breaks throughout the day to rest your mind and body. A quick walk around the office, a few minutes of stretching, or even just stepping outside for fresh air can help recharge your energy.

7. Avoid Heavy Meals at Lunch

A heavy, carb-laden lunch can lead to an afternoon energy slump, especially when you’re already tired. Choose a light, balanced meal with plenty of vegetables, lean protein, and whole grains. This will help keep your energy levels steady and prevent post-lunch drowsiness.

8. Incorporate Movement

Physical activity can boost your energy levels and help you stay awake. If possible, incorporate movement into your day, whether it’s taking a brisk walk during lunch, doing some light stretching at your desk, or standing up to work for a while. Even small amounts of movement can make a big difference in how you feel.

9. Use Natural Light to Your Advantage

Exposure to natural light can help regulate your body’s internal clock and make you feel more awake. If possible, position yourself near a window or take breaks outside. If natural light is limited, consider using a desk lamp with a daylight bulb to simulate the effects of sunlight.

10. Know When to Call It a Day

When you’re sleep-deprived, it’s important to recognize your limits. If you’ve reached a point where you’re no longer productive, it might be best to wrap up your workday and get some rest. Pushing through extreme fatigue can lead to mistakes and reduce the quality of your work.

Working after a sleepless night is never ideal, but with the right strategies, you can make it through the day without sacrificing your productivity. By staying hydrated, eating balanced meals, and taking care of your body and mind, you can minimize the impact of sleep deprivation and set yourself up for a better night’s sleep ahead.