10 tips to boost your energy the day after a bad night's sleep

Getting out of bed after a bad night's sleep can sometimes seem extremely difficult and make the day ahead seem very daunting.

However, one troubled night doesn't have to define your entire day.

"It's about managing and adjusting the rest of the day so that it doesn't start to spill over into all the other areas," says Simon Alexander Ong, life coach and author of "Energize: Make the Max of Every Moment."

If you've stayed up late watching the World Cup or had trouble sleeping on a hot night during a heatwave, here are 10 simple tips to help you boost your energy after a bad night's sleep.

1. Get as much exposure to sunlight as possible.

Sunlight is a great natural energy booster, so get out of bed and open the curtains immediately to fill your bedroom with light.

“Bring some sunshine into your system by getting outside a little more today, instead of sitting at your desk all day,” Ong recommends. “Exposing your body to sunlight will help restore some of your depleted energy levels.”

2. Move your body

“Sitting in a chair all day is likely to make you feel even more tired, so getting up and doing some simple movements can help,” says Ong. “Movement helps with blood circulation.

"When you expend energy doing any kind of movement, such as a walk during lunch, you will always feel refreshed."

3. Take a vacation.

Be kind to yourself and take breaks when needed.

“Remember that work and rest are partners on the same team,” says Ong. “Of course you’ll need to get some work done today, but also try to spend some time away from your desk.”

"Many amazing inventors and entrepreneurs have taken meaningful breaks during their day to spend time outdoors in nature and have returned to their desk full of ideas. Remember that creativity can be boosted by disconnecting for a short period of time."

4. Simplify your to-do list

Define some non-negotiables to help you focus better.

“A poor night’s sleep can have a significant impact on your mental energy, focus and concentration levels, so I would recommend reducing your to-do list,” Ong suggests.

"Don't try to make it too big. Set one or two non-negotiables for the day and anything else can be a bonus."

5. Schedule time on your calendar

“Set aside a 30-minute or hour-long block in your calendar to focus on your most important task,” Ong recommends. “This will help block out any other potential distractions, create a boundary, and give you time to complete that one key, non-negotiable task.”

6. Make things fun.

“Think about what you can do today to make your tasks and work a little more fun and enjoyable, given that you have a lower energy level,” Ong suggests. “For example, if you have a meeting with some colleagues today, why not suggest holding the meeting outside?”

7. Postpone big decisions

"Consider postponing any big decisions until a day when you're a little more rested to help manage your mental energy so it doesn't drain you even more," Ong recommends.

8. Avoid difficult conversations

"If you've had less sleep and are a little more physically exhausted, you're more likely to be a little more reactive, so try to avoid any difficult conversations today," advises Ong.

"You won't be as patient as you would be on a day when you're well-rested, so have these conversations at another time."

9. Adapt your routine

“Try to follow your regular habits and routine, but maybe cut it down a bit,” Ong suggests. “For example, if you usually go to the gym for an hour every morning, maybe cut that down to a 20-minute session today, or go for a 15-minute walk instead.”

"This way you'll continue the activity, but you'll be more compassionate with yourself managing that intensity."

10. Stop constantly commenting about your tiredness.

"The more you focus on something you can't control or change, the more helpless you'll feel. So saying things like 'I'm exhausted today' or 'this is going to be a tough day' will prevent you from doing anything productive," says Ong.

"However, if you accept that today will be a slightly slower day and focus your attention on what you can achieve, it will help empower you to take action. Focus on solutions instead of the problem at hand."/DPA News