Recovering After A Poor Nights Sleep

Strategies for managing the day after a poor night's sleep and getting back on track.

Recovering from a night of poor sleep is crucial for both our physical and psychological well-being. The way we respond to such situations can determine whether we bounce back quickly or trigger a major flare. Here are some essential do's and don'ts to follow when recovering after a night of poor sleep:


Plan a quiet, low-stress day (if possible)

  • Prioritize rest and recovery by engaging in calming activities such as watching a movie, reading a book, or taking a relaxing bath.
  • Opt for gentle, restorative exercises like yoga or walking to keep your body active without overexerting yourself.
  • Focus on consuming healthy, nutrient-dense meals to support your body, as poor sleep often leads to unhealthy food choices.

Consider using melatonin or other sleep aids

Melatonin, 5-HTP, or other sleep-promoting supplements can help re-anchor your circadian rhythm and improve sleep quality the following night. Consult a healthcare professional before taking any supplements.

Practice relaxation techniques

Incorporate deep breathing exercises, meditation, or progressive muscle relaxation to help calm your mind and body throughout the day.


Spend all day in bed or indoors

  • Resist the urge to stay in bed or remain indoors, as this can disrupt your sleep the following night.
  • Expose yourself to natural sunlight to help re-anchor your circadian rhythm and improve sleep quality. Take a short walk outside or spend a few minutes sitting in the sun.

Engage in intense exercise

Avoid high-intensity workouts when recovering from poor sleep. Instead, choose low-impact activities that promote relaxation and recovery.

Use excessive stimulants

Limit your intake of caffeine, sugar, and stimulant medications, as they can make sleeping and recovering more difficult. Opt for herbal teas or other non-caffeinated beverages to stay hydrated.

Nap for too long or too close to bedtime

While a short power nap (20-30 minutes) can be helpful, avoid napping for extended periods or too close to bedtime, as it may interfere with your nighttime sleep.

Obsess over your sleep

Avoid stressing over a single night of poor sleep, as this can exacerbate the issue. Accept that occasional sleep disruptions are normal and focus on implementing healthy sleep habits.