How to Survive a Day at Work After a Late Night

We've all been there - you stayed up too late binge-watching your favourite show, went out for drinks with friends, or just couldn't get to sleep no matter how hard you tried. Now it's the next morning and you have a full work day ahead, feeling exhausted before you've even begun. While there's no magic cure for sleep deprivation, there are some strategies you can use to get through the workday after a late night.

Power Through with Caffeine (in Moderation)

A morning coffee or tea can help counteract that sleepy feeling and give you a much-needed energy boost. However, don't go overboard with the caffeine as too much can make you feel jittery and anxious. Stick to 1-2 cups spread throughout the morning and early afternoon. Choose drinks with around 80mg of caffeine like a Starbucks Tall Americano. Avoid energy drinks which are very high in caffeine and sugar.

Take Regular Short Breaks

When you're tired it's very tempting to sit at your desk without moving for hours on end. This will only make you feel more sluggish. Get up and take a 5-minute break every hour - walk around the office, get some water, do some stretches. Moving your body helps increase blood flow and oxygen to the brain. A brief break can re-energise you and improve concentration.

Eat Energy Boosting Foods

Go for foods that provide long-lasting energy. Oatmeal, whole grain toast, eggs, yoghurt, fruits, vegetables, nuts and seeds will help keep you fuelled. Stay hydrated by drinking plenty of water too. Avoid carb-heavy foods like pasta, chips and bread which may make you feel sleepy afterwards. Liftglucose.com has some glucose chews if you need a fast boost.

Be Kind to Yourself

Accept that you won't be operating at 100% productivity and don't beat yourself up about it. Cut yourself some slack, avoid taking on any big new projects, and focus on getting through the essential tasks. Don't schedule any important meetings or presentations if you can help it. Listen to your body and take more breaks if needed. Tomorrow is a new day!

Take a Power Nap

If you have a longer lunch break, try to take a 20-30 minute power nap. Find a quiet place, set an alarm, and just lie down and rest - even if you can't fully fall asleep, just relaxing and closing your eyes will help. You'll feel recharged for the second half of the day. Keep naps short though so you don't end up groggy.

Go to Bed Earlier Tonight

Lastly, make sure you get to bed nice and early tonight to catch up on sleep. Implement good sleep habits like limiting screen time before bed, reading a book, having a warm bath, or meditating. Put yourself first and say no to any plans to make sure you get those precious zzzs.

Following these tips will help you power through the workday after a late night. Stay positive and remember it's just one day - be kind to yourself and you'll get through it!