Didn’t Sleep (Well)? Here’s How to Get Through the Day Anyway by Reginald Deschepper

Everyone knows the feeling after a bad night: you toss and turn, glance at the clock, and think, “Tomorrow I’ll be useless.”
The tricky part is that this thought alone can disrupt your next night’s sleep — and make you perform worse during the day than you actually need to.

So, don’t be too hard on yourself after a night of poor sleep, whatever the reason. One short night isn’t a disaster. What matters more is how you think about it.
That doesn’t mean you should neglect your sleep routine — but it does mean you can learn to be gentle with yourself. Sleep isn’t an exam, and every night is a new chance.

1. The Power of Expectation

In a fascinating experiment at the University of Colorado, participants were connected to an EEG that supposedly measured their sleep quality.
The next morning, they were randomly told they had either slept well or poorly.
The result: those who were told they had slept poorly actually performed worse on cognitive tests — even if their real sleep had been normal.*

2. Slept Badly? Recovery Is Possible

Sleeping badly once in a while is not a big deal. What matters is how you handle the next day.
The brain is remarkably resilient — and with a few smart recovery strategies, you can limit the effects of a bad night.

1. Think: “I’ll be fine.”

Self-talk is powerful. Tell yourself: “I didn’t sleep much, but I’ll manage.”
This reduces stress hormones and prevents fatigue from amplifying itself.

2. Take a Power Nap (or Two)

A 10–20 minute nap around midday can restore alertness, mood, and memory.
Tip: Keep it early (before 3 p.m.) and ideally right after lunch.

3. NSDR: Deep Rest Without Sleep

The term NSDR (Non-Sleep Deep Rest) was popularized by neuroscientist Andrew Huberman (Stanford).
It refers to short rest periods in which you deeply relax without actually sleeping — similar to yoga nidra or guided breathing exercises.
NSDR activates the same recovery circuits as deep sleep: lowering stress hormones, boosting dopamine, and improving focus.

Try searching online for “NSDR protocol” or “Yoga Nidra 10 min,” or use this link:
👉 https://www.hubermanlab.com/nsdr

4. Get Morning Light

Morning light helps reset your circadian rhythm after a restless night.
Spend 10 minutes outside or by a bright window — it helps your brain recognize that the day has begun.

5. Move Lightly and Regularly

A short walk or gentle physical activity increases blood flow to the brain and offsets mental sluggishness.
Avoid intense HIIT workouts after a sleepless night — instead, aim for steady and relaxed movement.

6. Eat Light and Balanced

Avoid quick sugars and heavy meals — they can worsen fatigue.
Opt for protein-rich snacks, fruit, and plenty of water instead.

7. Recover the Next Night with an Evening Ritual

Bad nights happen — make the next evening sacred:

• Dim the lights after 9 p.m.

• Avoid caffeine after 2 p.m.

• Take a short moment to reflect or meditate

• Keep a consistent sleep schedule

3. The Takeaway

A bad night doesn’t have to ruin your day — especially if you don’t think it will.
By staying kind to yourself, focusing on recovery, and trusting your body’s resilience, you can minimize the impact.

“Perceived poor sleep led to objectively poorer performance.”
(Draganich & Erdal, Journal of Experimental Psychology: Learning, Memory, and Cognition, 2014, DOI: 10.1037/a0035546)