How to get through the day if you got no sleep last night
Invigorating slumber is never a guarantee, though, making the task of getting through the day – especially in the workplace – a daunting one.
But that doesn't mean it isn't entirely possible, and here's how.
Conditioned to cope
But perhaps we are tougher than we think. According to sleep therapist Dr Nerina Ramlakhan, humans have evolved to be able to deal with the effects of a restless night's sleep.
'Human beings are remarkably well adapted to cope with poor sleep, and it's important that we acknowledge this.'
This adaptability is part of our primitive hunter-gatherer physiology, as there would have been times when it wasn't conducive to our safety and survival to sleep.'
'It is this instinct, says Dr Ramlakhan, that allows us to sometimes perform well beyond our expectations in the face of fatigue.
'Most of us have had the experiences of not sleeping before and exam or interview, but passing with flying colours. We need to believe in our resourcefulness. Often if we don't sleep well we tell ourselves, 'I'm going to be so tired tomorrow'.'
'A little positive self-suggestion can go a long way - so telling yourself, 'I'm going to be fine today' might actually have a powerful effect.'
The afternoon slump
That might be enough to get us through the morning, but what about the afternoon – when even a healthy lunch and copious amounts of caffeine fail to ward off those heavy eyelids?
For Ramlakhan, the solution is simple: step away from your desk and snatch 40 winks.
'If you crash mid-afternoon, try to have a powernap for five- 20 minutes, but no more. And the nap should be done at some point between 2 and 4pm to mop up the fatigue, but no later – otherwise it will affect your sleep later. Avoid crashing out in front of the TV, as this will stop you sleeping when you get into bed.'
Nap rooms
However, in most workplaces, sleeping on the job is still seen as poor form.
It is high time, argues Ramlakhan, that they follow the lead of 'more enlightened' organisations – such as Uber, Google, the Huffington Post and PwC – in installing 'nap rooms', or 'sleep pods', whereby workers can rejuvenate without recriminations.
Huffington Post editor-in-chief Arianna Huffington has even gone on the record in predicting that nap rooms in offices will be 'as common as conference rooms' within the next two years.
But, in the meantime, many of us will have to stave off the sandman through other means. Ramlakhan shares some tips:
'On days when you haven't slept well, make sure you can tick the box on how you are looking after yourself. Be as active as you can, stay well hydrated, avoid caffeine – especially after 3pm – and avoid having caffeinated drinks instead of food – especially at breakfast time.'
Live well
In her 2016 book Fast Asleep, Wide Wake, Ramlakhan advocates five 'non negotiables' for breaking the cycle of poor shut-eye.
As well as staying well hydrated and reducing caffeine intake (as mentioned above), these include eating within 30 minutes of getting up; utilising an electronic sundown an hour before bed; and hitting the pillow before midnight at least four times a week.
Nonetheless, a good night's sleep is only one contributing component to daytime proactivity. Instead, it should form part of a balanced lifestyle, as Ramlakhan explains.
'Remember that sleep is only one way of getting energy. So be resourceful and eat well, move well, breathe well and do things that make you happy. In other words, live well.'
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