8 Things To Do In The Morning After A Poor Night’s Sleep

A poor night’s sleep can easily spiral into an unproductive day. Here are 8 steps sleep experts recommend that can help you bounce back to efficiency.

1. Hydrate – although it can be tempting to skip straight to a cup of coffee, water is the best way to wake your system up and replenish the body. Adding lemon can also wake up those taste buds and has plenty of health benefits to start your morning.

2. Get out of bed – it can be tempting to keep hitting the snooze button, but getting up on time can help to improve your body’s sleep cycle as your sleep quality is a consequence of what you do over the course of the day.

3. Prioritize your tasks – to avoid being overwhelmed, create a priority list to help you stay on track as it can be easy to catastrophize after a bad night of sleep.

4. Light exposure – it is recommended to get blue light exposure which is in natural sunlight. This can wake your body’s circadian rhythm and can be as easy as taking a walk outside.

5. Exercise – get your body moving with some light exercise such as a walking, yoga or stretching. Exercise has been shown to improve sleep quality and help with sleep disorders such as insomnia.

6. Have a ‘power nap’ – A 5-20 minute nap can help to repay some of your sleep debt. Even closing your eyes and resting can help, but be sure to set an alarm to make sure you don’t overdo it.

7. Make healthy food choices – Cravings for high-sugar foods can kick in when you are sleep deprived, so keep an eye on your hunger ques and plan out healthy meals – making sure to incorporate veggies, lean protein, complex carbs and a bit of healthy fat.

8. Plan your next night – think about what prevented you from sleeping well. You may need to plan ahead to avoid drinking caffeine too late or staying up on your phone. Good sleep quality comes from good night time habits.

The CPAP Clinic has a network of 40 clinics nationwide, and works in partnership with Centurion Healthcare, a Respiratory & Sleep Specialist clinic group to provide comprehensive sleep care including:

1. Respiratory & Sleep Specialist consultation – face-to-face and telehealth available
2. Sleep studies – in-lab, home and contactless sleep studies available.

Bulk billing available for specialist telehealth consultations as well as sleep studies. Medicare criteria apply. Call 1300 76 29 39 or email info@thecpapclinic.com.au for more information.