Even a single night of inadequate sleep can cause considerable negative effects, as sleep deprivation impacts many areas of health. Drowsiness from sleep deprivation can increase the risk of accidents, impair physical performance, and negatively affect memory, including raising the chances of creating false memories.

Here are some tips for managing a sleepless night:

1. Opt for nutritious meals and snacks rather than sugary ones
Sleep deprivation increases our cravings for unhealthy foods and leads to higher calorie intake, which may help explain the link between insomnia and obesity. While sugary foods can provide a temporary energy boost, they often result in a subsequent drop in energy. Incorporate nutrient-rich foods like whole grains, vegetables, fruits, high omega-3 options like fish and nuts for better energy levels. Include tyrosine-rich food like eggs, meat, tofu and milk to improve cognitive function.

2. Plan your intake of caffeine and energy drinks for maximum effectiveness
Caffeine can offer a temporary boost in energy but consuming too much will not enhance alertness and may cause jitteriness instead. Sensitivity to caffeine varies among individuals: smokers tend to process it more quickly, while pregnant women process it more slowly. Additionally, caffeine can sometimes trigger anxiety in certain people.

3. Take breaks
After a night of poor sleep, you might experience a shorter attention span. To maintain focus, it’s important to take regular breaks throughout the day.
• Go for an outdoor walk. Sunlight and movement stimulate brain alertness and provides your body with natural cues to promote wakefulness.
• Exercise but in moderation. Choose light to moderate activities instead of intense workouts. Vigorous exercise while exhausted can heighten the risk of injury.
• Take a short nap. A power nap of around 25 minutes can reduce sleepiness, enhance memory, and help regulate emotions. Longer naps might leave you feeling groggier.

4. Simplify your day
Try to lighten your workload as much as possible. By reducing the number of tasks, you can maintain quality without adding extra stress. For instance, if you have five tasks, focus on two or three and complete them effectively. It is also a good idea to postpone major decisions until you have had some rest.

5. Avoid driving
Driving when you are tired is unsafe and increases the risk of accidents. If you have no choice but to drive, consider taking a short nap. Avoid wearing sunglasses as natural light can help increase alertness. Be particularly cautious when driving in the early afternoon, as many people experience a natural drop in alertness around 1 or 2 p.m., which can be more pronounced if you are sleep deprived.

6. Allow yourself to sleep a bit
Try to gradually return to your normal sleep schedule. Oversleeping can disrupt your regular pattern, so if you do sleep in, limit it to no more than two extra hours. Even if you’re very fatigued, there’s no need to sleep all day; around 10 hours of recovery sleep is usually sufficient.