Five ways to feel refreshed after a bad night’s sleep

Kate Ng
·Trending Lifestyle Reporter
·4 min read
Alarm clock on a blue and beige background
Waking up groggy and grumpy is no fun, but there are ways to help you feel more energised for the rest of the day. (Getty Images)

Britons may be waking up feeling groggy and tired after a long night of loud fireworks and wall-to-wall coverage of US election news.

Having to face a full day of work and daily activities if you haven’t had enough sleep can be really difficult. You may feel like you’re wading through syrup or you’re simply unmotivated to get on with your day.

Don’t despair! There are a number of ways you can help pep yourself up for the rest of the day and keep the sleepiness at bay - at least until you can get yourself into bed for a much-needed early night.

Here are five easy ways to refresh your mind and body if you’re struggling from a lack of sleep:

Shower head and running water
A cold shower could be just the thing to wake you up. (Getty Images)

Taking a cold shower on a cold day might seem like a terrible idea, but doing so can give you the eye-opening jolt of energy you need to get going.

Research shows that cold water stimulates the production of feel-good hormones and increases circulation, making you feel more alert.

A study by researchers at the University of Portsmouth found that just 20 minutes of exercise can help boost brain power after a bad night’s sleep.

Exercise expert Gavin Cowper, founder of Exersci, recommends four activities you can do within 20 minutes to offset the negative effects of a poor night’s sleep, including:

  • Brisk walking: Helps improve blood flow to the brain, supplying oxygen and nutrients necessary for the best possible cognitive performance

  • Pilates: Promotes a mind-body connection that can help reduce mental tiredness by emphasising regulated movements, core strength and flexibility

  • Cycling: Provides a moderately intense aerobic workout that is also stimulating for the brain.

  • Dancing: Helps improve mood and cognitive function through artistic expression, coordination, music, and physical movement.

African American Latina woman with afro hair smiling and very happy is sitting on sofa while listening to music with headphones at home. she is dressed in casual clothes. Concept, lifestyle, weekend activity.
Listening to music with a strong beat and positive lyrics can help you feel more energised. (Getty Images)

Music can have a great impact on energy levels, so playing some of your favourite, most upbeat tunes is a fantastic way to wake yourself up.

In 2015, Spotify teamed up with psychologist David M Greenberg to discover what kinds of songs are best for waking up, and identified three main elements. These included:

  • Music that builds: Songs that start gently and build into something more energising can help you wake up more gradually.

  • Positivity: Positive lyrics can help lift your mood from grumpy and groggy to bright and brimming with good vibes.

  • Strong beat: Songs with a BPM (beats per minute) of approximately 100-130 are best for getting you grooving.

Food is fuel, and this becomes even more true when you’re running on empty. What you choose to eat throughout the day can make a huge difference to your energy levels, and help you beat the 3pm slump.

Make sure you eat an energy-boosting breakfast or lunch that includes fruits like bananas and avocados, as well as complex carbohydrates like wholegrain bread or pasta, beans and lentils, and vegetables. These can help give you sustained energy, rather than boosting energy levels suddenly but temporarily.

Portrait of african american young man sleeping quietly in bedroom at home. Happy adult guy smiling, lying on bed, sleeping on a comfortable sofa and pillow, resting peacefully. Healthy sleep alone
Taking a brief afternoon nap could be just the ticket to help you feel refreshed. (Getty Images)

It might sound counterintuitive, but sometimes what you really need is a power nap to help your body recharge and get through the rest of the day.

Sammy Margo, sleep expert at mattress brand Dreams, says taking a brief nap can help you feel "more rested and refreshed". "A quick nap can help as long as it’s between 10 and 90 minutes," she advises.

If you find yourself needing a little midday kip, Margo’s top tips include:

  • Time of day: It’s best to get your nap in before 2pm, to limit the impact on your nighttime sleep

  • Length of nap: Set an alarm. 20 minutes is plenty of time to give you a boost in energy and alertness, and handy to fit in a lunch break

Read more about sleep:

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