By Arthur Evans 
We’ve all been there: tossing, turning, watching the clock tick closer to morning. Whether it was stress, noisy neighbors, or binge-watching just one more episode, the result is the same — you woke up groggy, grumpy, and already counting down the hours until you can crawl back into bed.
But life doesn’t stop just because you didn’t sleep. You’ve got work, errands, maybe even a kid’s soccer game later. So how do you push through a low-energy day without feeling like a zombie? We asked sleep experts and health professionals what really works. Here’s what they recommend.
1. Don’t Hit Snooze — Get Up Right Away
Tempted to steal 5 more minutes? Don’t.
Hitting the snooze button actually disrupts your sleep cycle even more. According to Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine, “Each time you snooze and doze back off, you restart the sleep cycle without completing it. This makes you groggier.”
Instead, get out of bed, open the blinds, and expose yourself to natural light — which brings us to the next tip.
2. Let in the Light (or Fake It)
Natural sunlight signals your brain that it’s time to be alert. Even if you’re still half-asleep, stepping outside for five minutes or sitting by a sunny window can help your body wake up faster.
No sun? A daylight lamp or bright artificial light works too. Experts say it’s especially helpful if you live in darker climates or wake up before sunrise.
3. Hydrate First, Caffeinate Later
Before you reach for that giant mug of coffee, drink a full glass of water.
“Dehydration makes fatigue worse,” says registered dietitian Maya Feller. “One of the best things you can do after a bad night is hydrate right away. Your brain and body need water to function.”
Once you’ve rehydrated, go ahead and enjoy your caffeine — just don’t overdo it. Two cups is plenty to boost alertness without leading to a crash later.
4. Eat a Protein-Packed Breakfast
Skip the sugary pastries and carb-heavy bagels. What your body really needs is something that stabilizes your blood sugar and keeps you going.
Ideal breakfast combos include:
Greek yogurt with berries and nuts
Eggs with whole grain toast
A protein smoothie with fruit and nut butter
Nutritionist tip: Avoid eating too much at once. Large meals can make you feel sluggish, especially when you’re already low on energy.
5. Move Around — Even Just a Little
It sounds counterintuitive, but a short burst of movement can actually give you energy.
“Light physical activity increases blood circulation and oxygen to the brain,” says Dr. Daniel Barone, a neurologist at Weill Cornell Medicine. “Even a five-minute walk or some gentle stretching can help combat fatigue.”
If you’re stuck at a desk, try standing for part of the hour, walking during calls, or doing some chair stretches between emails.
6. Use the “90-Minute Focus Rule”
You probably won’t be your most productive self today — and that’s okay. Instead of fighting it, try working in short bursts.
Sleep researcher Nathaniel Kleitman found that the brain naturally cycles between high and low alertness every 90 minutes. So work hard for 60–90 minutes, then take a 10–15 minute break. It’ll help you stay efficient without burning out.
7. Avoid the Afternoon Crash Trap
This is when things get tricky. Around 2–4 PM, your body temperature dips and your sleep pressure rises. If you’re already tired, the slump hits harder.
Here’s how to survive it:
Don’t eat a huge, heavy lunch
Step outside or get some sunlight
Drink a glass of water
Do a “reset” walk or a breathing exercise
Still dragging? A 10–20 minute power nap can help — just don’t nap too long, or you’ll feel groggier.
8. Skip the Sugar Fix
A candy bar or energy drink might sound like a good idea, but the crash afterward isn’t worth it.
“Sugar gives you a short-term spike in energy followed by a sharp drop,” says Feller. “It’s like borrowing energy from your future self — and you’ll pay for it later.”
Instead, opt for slow-release snacks like:
A banana with peanut butter
A handful of almonds
Hummus and veggies
These keep your energy more stable and won’t mess with your mood.
9. Give Yourself a Break (Literally)
Mentally, today may feel harder than usual. Tasks that were easy yesterday might seem impossible today. That’s normal when you’re sleep-deprived.
This is not the day to power through a 10-hour work marathon or have deep emotional conversations. If possible, reschedule anything stressful or non-urgent.
And if you find yourself feeling extra irritable or foggy, give yourself permission to pause. You’re not being lazy — your body is just catching up.
10. Get Back on Track Tonight
The best thing you can do for tomorrow’s energy is prepare tonight. That means:
No caffeine after 2 PM
Light dinner at least 2 hours before bed
Dim the lights and screens an hour before sleep
Go to bed 30–60 minutes earlier if you can
If your poor sleep was a one-time thing, these steps should help you bounce back fast. But if sleepless nights are becoming the norm, it may be time to talk to a doctor or sleep specialist.
Bottom Line:
One bad night doesn’t have to ruin your entire day. With the right hacks — sunlight, hydration, smart snacks, movement, and breaks — you can stay surprisingly functional. Be kind to yourself, get through today, and sleep better tonight.
You’ve got this (even if you’re a little tired).