How to Function After No Sleep

Sleep deprivation kicks your concentration, creativity, and problem-solving skills down the road. It makes you feel like you are running on fumes, inevitably consuming sugary snacks and coffee for energy.  

You feel so mind-numb without adequate sleep because your brain requires rest to form new neural pathways and rid itself of toxins that build up in the day. A 2019 study found that cerebrospinal fluid washes in and out of the brain in waves during sleep, cleaning the brain of toxins that build up.  

The question is, how can you function after no sleep? Are there any tricks to get through the day? We have a few!

Go for a brisk walk

A brisk walk will start and end your day in a good mood, enveloping you in a sense of freedom. It’s good to walk as soon as you wake up and an hour before bedtime because it will break up the rest of the day and help you see clearly.

Studies also show that a 30-minute walk daily can reduce heart disease risk by up to 40%, making it worthwhile for your long-term health.

Drink lots of water

Dehydration makes tiredness even worse, so the best thing you can do first thing in the morning is down half a pint of water to replenish your system.

Current health guidance says adults should drink 6-8 glasses of fluid per day, equivalent to around 1.2-litres. You can also get water from food and other drinks.

Grab a coffee for a natural caffeine hit

Coffee is an excellent stimulant and is entirely safe to consume, providing you stick to 400 milligrams per day (around four cups of good coffee).

The downside to coffee is it dehydrates you, so you will need to increase your water intake for the day, or you might get nasty headaches.

When you consume caffeine is also critical to good quality sleep – you shouldn’t drink caffeine up to six hours before bedtime. This study found that caffeine disrupts sleep up to six hours before bed in healthy adults.

Look for natural, healthy sugar sources

Sugar is a simple carbohydrate that gives you energy in minutes. Glucose in sweets and chocolates is the port of call for most people, but fructose in fruit is a healthier alternative.

An apple or orange will give you a far healthier energy boost, nourishing your body with vitamins and minerals and water and fibre. Like glucose, fructose affects blood sugar levels in minutes.

Simplify your day

Simplifying your day means you don’t need to put too much mental effort into things. While your job/lifestyle might make this difficult, you can at least try to be efficient, so you are not pressured into completing tasks too quickly.

Don’t procrastinate (waste time)

If you waste time on social media and YouTube, you will find yourself behind on work and errands. It’s better to get things done and stick to a routine so that you can manage stress levels and avoid feeling anxious.

Don’t neglect your long-term health picture

The net result of mild sleep loss is general irritability, but chronic sleep loss is linked to high blood pressure, diabetes, heart attack, heart failure, and stroke - so you should look for long-term solutions to your sleep problems rather than quick fixes.

If you have insomnia, our article covering ten practical ways to beat insomnia could be just what you need to get some much-needed shuteye. It’s also worth visiting your GP to ask about B12 deficiency, a common reason for insomnia.

Related Pages

• Sleeping Like a Pro: A Look at the Sleep Routines of High-Performing Athletes
• Shift Work Can Cause Sleep Problems, 6 Tips to Help you Fall Asleep Faster.

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