Bounce Back From a Poor Night's Sleep
CO-SLEEPING SCHEDULES, TOO MUCH ALCOHOL, STRESS, DISRUPTED ZZZS...WHATEVER THE CULPRIT FOR YOUR SLEEPLESS NIGHT, HERE'S HOW TO "FAKE WAKE"
Though “hustle” culture is still often glorified, prioritizing sleep and rest is anything but an indulgent practice. When you sleep well—and keep it consistent—you support your hormones, bolster your immune system, keep mood and spirits high, and make better nutrition decisions.
We all might know this, but the truth is...life happens. Whether you have a 3AM breastfeeding wake up call, work stress spilling over into the bedroom, or you’ve had one too many glasses of wine catching up with a friend, a thousand different variables might impede you from experiencing a great night’s sleep.
According to Dr. Shelby Harris, sleep psychologist and our partner for the Sleeping With Sakara program, it’s not advisable to “fake wake” on a regular basis, but there are solutions in a pinch for when the show must go on. Below, find your bounce back strategy after a bout of bad sleep.
HYDRATE ON THE CELLULAR LEVEL | Sleep deprivation is dehydrating. Unfortunately, that lack of water can show up on your face—increasing fine lines—and mismanage the levels of your hunger hormones, leptin and ghrelin. To combat this, aim to drink a large glass of room temperature water (ice water can disrupt digestion), and then keep up the practice all day long; a good rule of thumb is to drink three liters. For extra credit and to make sure the water stays in your system to hydrate your cells, GI tract, and organs (your skin being the largest one), add a few dropperfuls of Beauty and Detox Water Drops to your glass. The added minerals and blood-cleansing chlorophyll will help wake up your body’s natural electrical system aka your nervous system.
SNACK STRATEGICALLY | Even one night of poor sleep can hinder insulin sensitivity and raise blood sugar levels; alarming research even indicated that a single night of complete deprivation has a similar effect on insulin as that of six months eating a processed, high-fat diet. Translation—supporting your energy and blood sugar levels throughout the day after a restless night is imperative. Try to eat plenty of fiber; take a diverse-strained probiotic to keep your gut health intact; and keep snacks nearby. An option like our Metabolism Protein Super Bar is ideal since it offers 12 grams of plant protein, low sugar, and includes functional antioxidants to help regulate the body’s natural stress response.
CAFFEINATE WISELY | It might be necessary to up your caffeine intake from one to two cups of coffee to feel focused and functioning. If that’s the case, you’ll want to ensure you aren’t exacerbating the tendency to feel anxious from sleep deprivation. Try adding functional herbs that will energize without fueling any frenzied feelings; our favorite recipe lately is the Metabolism-Revving Frozen Coffee which tastes delicious and the icy consistency will jolt you awake on a humid, late-summer day. Plus, lack of sleep can create an uptick in cravings; the inclusion of the Ayurvedic herb, gymnema sylvestre, can naturally squash the siren call for sugar.
Aim to drink caffeine in the morning/late morning to avoid a cycle of poor sleep the next day. If by afternoon the potency of caffeine has waned, try a pyramid of Nootropic Chocolate for a dose of the focus-inducing amino acid, L-theanine. Or, if you want to enjoy the ritual of sipping on something, try this Spirited London Fog instead.
CREATE INTERNAL MOVEMENT | Gentle movement like a walk, a quick dry brush to move lymph fluid, or taking ten minutes to stimulate your parasympathetic nervous system through breathwork can wake up your body naturally, and provide a bump of energy that still feels grounded.
CATCH RAYS | To help recalibrate your circadian rhythm and internal body clock, take the time to walk outside and find some sunshine for 5 to 20 minutes. The bathing of natural light is profoundly effective at resetting your bio rhythms.
PRACTICE ACCEPTANCE | Perhaps the most important item on the list is, don’t beat yourself up. Suboptimal sleep can already alter moods, making you more emotionally reactive or even activating a negative mind loop, according to Psychology Today. “I’m human. So, when I have a night of suboptimal sleep, what do I do? I deal with it the best I can and try not to stress about it because - guess what—stress about sleep leads to a vicious cycle that makes sleep worse night after night,” Dr. Harris says. “Instead of stressing about sleep, I practice acceptance. Yes, I’m tired. But how can I deal with the situation as best as possible?”
IMPROVE YOUR SLEEP HYGIENE THROUGH RITUALS: