I started writing this article the day after a sleepless night. I was determined to write something. I wanted to achieve something other than simply staying awake.

I gave up after 30 mins. It was impossible. I lacked focus or the ability to be creative. My brain wasn’t functioning properly.

After getting some decent shut-eye I finished writing the next day.

The effects of sleep deprivation are significant and well researched. I’ve experienced many of them. More than I’d like to admit.

We spend approximately a third of our lives sleeping (if we’re lucky). It might feel like it is a waste of our short time on this earth, but sleep is integral to our survival. Whilst we seem to lay dormant in our beds, our bodies are working hard to repair and grow. Any learning we’ve done that day gets integrated. And, we process emotions.

How sleep deprivation affects us

Lack of sleep is detrimental to our health and wellbeing.

In fact, sleep deprivation can kill you.

And it does feel like you’re going to die after a string of sleepless nights. Anyone who has suffered insomnia would agree.

Lack of sleep impairs brain functioning and memory. It impacts emotional regulation and the ability to socially interact. It exacerbates depression and anxiety. Car accidents are more likely. It contributes to the most common causes of death like heart disease, diabetes, cancer, etc.

In his book Why We Sleep: Unlocking the Power fo Sleep and Dreams, Mathew Walker PhD states

“Routinely sleeping less than six or seven hours a night demolished your immune system, more than doubling your risk of cancer”.

All this said, having to go to work after spending a night staring at the ceiling feels like torture. It has had a huge impact on your ability to function as normal.

You’re unable to communicate, focus, concentrate, prioritise and problem solve. All vital things for the workplace environment. In Burnout: The secret to unlocking the stress cycle, the authors Emily and Amelia Nagoski, explain that

“team communication in the workplace and group decision making are impaired, whilst hostility and even unethical workplace behaviour increase”.

Sleeping used to be one of my superpowers. I was able to sleep anywhere at any time. I’d never miss a night’s sleep (apart from the occasional party). When tired, I’d catch up by sleeping 10 hours straight.

After 6 months in a pressurised job and toxic work environment, I lost my ability to sleep.

Each night I was so tired I’d be asleep before my head hit the pillow. Staying asleep was the tricky part. I’d watch the clock at 3 am thinking “what have I done to deserve this”.

I was unable to function after months of this every night. Focussing on tasks, and comprehending simple concepts were impossible. My short-term memory was non-existent.

Over time, lack of sleep destroyed my mental wellbeing.

Don’t let it get to this stage. Recognise when it’s been happening for a longer period. Get medical advice. Take a break.

For the odd day here and there, it is possible to manage whilst sleep deprived. As long as you get the chance to catch up on sleep at some point.

If you’ve spent the night watching the clock then following these science-backed strategies will help you to survive your day at work.

1. Hydrate

A lot of people struggle to drink water.

I have to force myself to do it. I’ll only think to drink water after my pee has turned orange and I’ve got cracked lips. By this time I’m already dehydrated.

It’s easier to drink water when it’s more fun. Add cucumber, lemon, mint. Whatever you like.

Always have water to hand. Carry a water bottle with you. Put it in obvious places where you spend a lot of time. A full glass or bottle on your desk can be a good reminder to drink. Drink it all. Fill it up again. Then drink that.

2. Take a walk

After a sleepless night, going for a morning run will be the last thing you want to do. But, forcing yourself to do something active will perk you up. It doesn’t have to be strenuous. Just get moving.

If you’re falling asleep at your desk go for a walk. Put on some music and have a dance. The main thing is to get your body moving and endorphins pumping.

3. Get some air (and sunlight)

Neuroscience studies from Huberman Lab advise getting 30–60 minutes of sunlight after waking. It will jumpstart your circadian rhythm and make you feel awake. Even better it will improve your sleep the following night.

Going outside for sunlight also gets air in your lungs and your body moving. If you’re feeling the mid-afternoon slump go outside for a wander.

4. Resist sugar

Eating a biscuit will give you a boost of energy but you’ll soon be reaching for another. After the sugar high you will get a sugar crash. Before you know it you’re riding the sugar rollercoaster. You will have eaten 1000 extra calories and feel more sleepy than before you ate that first biscuit.

Best to stick to healthy snacks and lots of water.

5. Take it slow

Don’t put loads of pressure on yourself to achieve. Sleep deprivation makes emotional regulation and staying calm under pressure more challenging. Extra stress in the day will make it harder to sleep at night too. Soon enough you’ll be in a vicious cycle.

Focus on getting one or two priority tasks completed. Tasks that need the least amount of problem-solving will be easier. If those tasks get you outside or moving around, even better.

6. Take a nap if you can

Spending up to 90 minutes napping can transform your day.

I am a pro at power napping. If I need it, I set my alarm for 30 mins and sleep. If I have more than 45 minutes I’m groggy as hell. Through trial and error, I found my sweet spot.

After a nap, it’s like I’ve hit the reset button on my brain. I get on with my day with more focus and energy.

If you’re at the office this might not be possible. A short meditation could help instead.

7. Avoid caffeine overuse

It takes 8–10 hours for the alertness caused by caffeine to dissipate. Have that espresso mid-morning to keep you going. Indulge in another at lunch if needed. But, steer clear for the rest of the day.

Having coffee too late will stop you from sleeping at night.

To summarise

It might not feel like it, but productivity is possible on a lack of sleep.

Surviving the day after a sleepless night is easier if you’ve got a job that is outside. Getting sunlight, fresh air, and your heart pumping will keep you going.

If you are staring at a screen or in endless meetings, the following strategies will help you to stay focused and survive the day.

• Hydrate
• Take a walk
• Get some air (and sunlight)
• Resist sugar
• Take it slow
• Take a nap if you can
• Avoid caffeine overuse

Don’t get derailed by one or two sleepless nights. The stress of this alone can cause yet another sleepless night. Avoid turning a bad night’s sleep into a habit that’s hard to break.

Get hold of your sleeping habit before it gets a hold of you.

Once you’ve struggled through your workday do whatever it takes to get the rest you need.

Tomorrow is another day.

Hopefully, a well-rested one.