Didn't get enough sleep?
Maybe you stayed up late binge-watching the new Netflix series. Or you tossed and turned into the wee hours, worried about a big meeting at work. Now your alarm is blaring, your head is pounding-and all you want to do is crawl farther under the covers. We've all been there: The morning after a poor night's sleep is rough. But the good news is there are a few tricks that can help you recover faster. We asked experts for their advice on how to power through the day when your body is craving more Zs.
Resist the urge to hit snooze
While sleeping in is tempting, it's actually the worst thing you can do, says Sonia Ancoli-Israel, PhD, director of education at the UCSD Sleep Medicine Center: "The truth is, after one bad night of sleep you should change very little in your routine. You should still get up at the same time you do every other morning, even if it's the weekend."
A consistent wake-up time is key for maintaining your circadian rhythms, the patterns in your physiological processes that affect everything from your energy to your immunity, metabolism, even creativity. Sleeping late throws your body clock off for the rest of the day-and when your regular bedtime rolls around, you may not feel tired yet, setting you up for another night of insufficient sleep.
What's more, snoozing for a few extra minutes in the a.m. isn't going to make you feel better, Ancoli-Israel adds. It may actually leave you more dazed than before.
"If you can eat breakfast outside that's a good start," says Ancoli-Israel. "And if you have time to go for a walk, that's a great idea," she adds, "just don't wear sunglasses." The idea is to expose yourself to natural light, which cues your body clock to suppress production of melatonin, the hormone that makes you sleepy. As a result, you become more alert.
Sunlight could boost your mood too. It triggers the release of the feel-good hormone serotonin, which may help you feel a little less harried on a hectic morning.
vt. 镇压，使 ... 止住，禁止