3 Things to Do When You’re So, So Tired But Sleeping More Isn’t an Option
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For almost six months after my daughter was born, I walked around like a zombie. Some people get newborns who sleep through the night early on; we weren’t so lucky. Getting out of bed every three hours to breastfeed left me running on fumes, yet I still had to wake up every day and keep a small human alive (parenthood is not for the weak!).
“Sleep when the baby sleeps” is useless advice when your partner has to go back to work and your baby doesn’t have a predictable nap schedule. As tired as I was, getting more rest simply wasn’t an option. And maybe you can relate—even if it isn’t a tiny person pushing you to torturous levels of sleep deprivation, plenty of other things in life can leave you completely zonked and feeling like there’s no way you can get through the day, even though you have to.
First, know that it’s okay if you’re going through a phase in which you just can’t get the rest you need. “Sleep doesn’t have to be perfect all the time,” Michael A. Grandner, PhD, a licensed psychologist certified in behavioral sleep medicine and the director of the Sleep and Health Research Program at the University of Arizona, tells SELF. Long-term sleep deprivation isn’t great for your health, but in the short term, it’s not going to kill you, Dr. Grandner says. (Save for if you fall asleep at the wheel—if you’re so exhausted that you’re nodding off while operating a vehicle, please do not drive until you’re rested enough to stay awake and alert.)
“Sleeping more” is always the best remedy here, but the truth is, if you could, you would. And when you can, you will. For now, though, we asked Dr. Grander for the best ways to power through when you’re starved for rest. None of the below tactics will make you feel totally refreshed and ready to run a 5K, but they should at least help you feel a little more human, even if you’re dead tired, until you can get your sleep schedule back on track.
(One quick note from Dr. Grander before we get into the tips: If these short-term fixes don’t help, or if you’re always sleepy and there’s no obvious cause, check in with your primary care provider to make sure there’s no underlying health issue that’s making you chronically exhausted.)
Learn—and leverage—your body’s natural energy fluctuations.
“Different people have different energy patterns, and there are ebbs and flows throughout the day,” Dr. Grandner says. For example, you may feel a burst first thing in the morning, and a substantial dip in the middle of the afternoon. Some people are morning people; others are night owls.
One way to make the most of these fluctuations: Try to tackle the most draining tasks when your energy’s on the upswing and save the easier stuff for when you usually tank. “Those natural hills and valleys come and go during the day, so if you know it’s a really bad time to do something, see if a better window is going to come up later on and take advantage of that when you can,” he suggests.
For example, if you usually feel the best in the morning and lose steam by 2 p.m., get any to-dos that require physical exertion—like yard work, running errands, or vacuuming—out of the way after breakfast. That way, you can check off less intense stuff—like folding laundry or paying bills—when you’re slowing down in the afternoon. Or, if you have the flexibility to prioritize work responsibilities, maybe you schedule calls and meetings for your most high-energy times and save emailing and other mundane tasks for your sleepier moments.
Move—in any way you can. Preferably outside.
Before you roll your eyes, Dr. Grandner isn’t suggesting you force your exhausted butt through a HIIT session, if that sounds miserable. When you’re so pooped you can barely function and someone touts the energy-boosting effects of a sweaty workout, it can make you (and me) murderous. Instead, he suggests moving your body in whatever way works for you, which could just mean pacing slowly around your house instead of sitting on the couch, or standing at your desk instead of sitting.
Not only does physical activity simply nudge you to stay awake—as Dr. Grandner puts it, “If you’re on your feet, it’s hard to fall asleep”—but it may make you feel more alive too. How? Movement gets your blood flowing, which sends oxygen and nutrients to your muscles and can give you the extra bit of steam you need.
And if you can get moving outside, even better: Taking in natural light through your eyes tells your brain, “It’s daytime!” Dr. Grandner says. This helps to regulate your biological clock (a.k.a. your circadian rhythm) and sparks the production of hormones that keep you awake and give you energy, according to the National Institutes of Health. (In the evening, the absence of light triggers the release of the sleep-inducing hormone melatonin.) The more sun exposure you get (even if it’s cloudy), the more your brain gets the message that it’s daytime versus nighttime. As a result, you can stay more energized, Dr. Grandner explains.
Talk to another person.
Socializing may be one of the last things you want to do when you’re excessively sleepy, but connecting with other people can actually help perk you up, according to Dr. Grandner. If you’re an introvert, you’re probably reading this and immediately thinking about how draining social events can be. But Dr. Grandner’s not necessarily suggesting you go to a dinner party or hit up a music festival. Rather, he suggests just yapping with a friend on the phone, perhaps as you complete a task or two, or while you’re on your lunch break. (Anyone else have a habit of calling a loved one to chit-chat during a long car ride to stay alert?)
“Humans are social animals,” Dr. Grander says. “Talking to another person is stimulating.” In fact, research shows that healthy social interactions prompt your brain to release feel-good chemicals oxytocin, dopamine, serotonin, and endorphins. These neurotransmitters have a handful of benefits, including making you feel more connected to other people and stabilizing your mood—and, in the case of serotonin, even helping to regulate your sleep-wake cycle. If you’re more extroverted and socializing usually recharges your battery, inviting a friend over to bake or going on a midday walk with a coworker may give you more of a boost. Whatever level of interaction you can muster, it’s worth a try.
Again, none of the strategies above can replace consistent, high-quality rest, but they may give you just enough juice to make it through the day—which, I know from experience, is a big deal when you’re in the depths of sleep-deprivation hell.
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Originally Appeared on SELF
