How to Have Lots of Energy After Having Little Sleep

One of the main side effects of not getting enough sleep is exhaustion. If you find yourself on the other side of a bad night of sleep, you'll need enough energy to get through the day. Fortunately, you can take some simple steps to stay energized.

Method 1
Method 1 of 3:

Waking Up

  1. Image titled Live A Happy Life Step 9
    1
    Use sunlight to your advantage. Sunlight and even other bright lights in your house can help signal to your body that it's time to get up. By getting into bright light just after waking up, whether by going outside or flooding your bedroom with light, you alert your body to the fact that it's time to start the day, giving you more energy for the morning.[1]
  2. 2
    Try taking ashwagandha in the morning to promote natural energy. Ashwagandha may help to promote energy and reduce fatigue when taken daily. Purchase an ashwagandha supplement in the vitamins and supplements section of your local grocery or drug store. Follow the manufacturer’s instructions for how much to take.[2]
    • Make sure to tell your doctor or pharmacist about any other medications you are taking before you try this supplement.
    Advertisement
  3. 3
    Give yourself a facial massage to reduce fatigue. Massage your scalp and ears with your fingertips to help promote blood flow to these areas. Then, try gently tapping your face with your fingertips to help yourself wake up even more. Massage has been shown to be an effective strategy for reducing fatigue in breast cancer patients, so it might be helpful if you’re sleep deprived.[3]
  4. 4
    Inhale the scent of grapefruit and bergamot essential oils. These oils are thought to have energizing properties. Place a few drops on an oil diffuser and keep it near you throughout the day, or carry a bottle of essential oil with you and inhale the scent from the bottle whenever you need a boost. Essential oils have been shown to reduce fatigue in rats, so it might be an effective strategy for people as well.[4]
    • You can purchase essential oils in the beauty section of most drug and grocery stores, or buy them online.
    • Other scents may also help you stay awake, such as peppermint, cinnamon, eucalyptus, and rosemary.
  5. Image titled Boost Your Energy Level in the Afternoon Step 3
    5
    Get your morning caffeine fix. Caffeine can give you a boost of energy. It stops the cells in your body from accepting adenosine, an inhibitory neurotransmitter that tells your cells to sleep. Caffeine tells those same cells to wake up, and it encourages faster brain function.[5]
    • Coffee, tea, and many sodas all contain caffeine. For instance, a cup of green tea has 24 to 45 milligrams of caffeine in a cup, while a coffee can have anywhere from 95 to 200 milligrams.[6]
    • Try not to drink more that 200mg (one to two 5-oz cups of coffee) each day. While this number can vary depending on your weight, sensitivity, and sex, but you should never drink more than 600mg a day (between four and seven cups). And avoid caffeine pills, which people often turn to when overtired. These can be very dangerous and even fatal.
    • Because you build up a tolerance if you drink coffee every day, try to save it for the times when you really need it.[7]
  6. Image titled Wake up Happy Every Morning Step 11
    6
    Use a shower cycle to wake up. A warm or hot shower can make you feel sleepy instead of awake. However, you can counteract the effect by using a cold-hot-cold cycle at the end. That is, when you're finished cleaning yourself up, switch the shower to cold for 30 seconds. Next, switch it back to hot for 30 seconds. Finally, go back to cold for 30 seconds. This cycle gets your blood pumping and increases your energy for the day.
    7. Advertisement
Method 2
Method 2 of 3:

Keeping Your Energy Up With Consumables

  1. Image titled Increase Weight in Children Step 11
    1
    Skip the sugar. Instead of eating a ton of sugar, which is tempting to do when you're tired, try eating complex carbohydrates and protein. Sugar can give you a rush of energy, but then your energy will crash. Complex carbohydrates, on the other hand, offer more sustained energy, especially when you pair them with protein.[8]
    • For instance, try some natural peanut butter on whole-wheat bread or a piece of fruit with a slice of cheese.
  2. Image titled Lose Weight Quickly and Safely (for Teen Girls) Step 5
    2
    Make hydration a priority. Dehydration can lead to fatigue. Therefore, staying hydrated will help keep your energy up. Try sipping on water throughout the day to make sure you get enough.
    • The Institute of Medicine recommends that men drink 13 cups and women drink 9 cups of water every day.[9]
    • Other liquids can contribute to your water intake, such as juice and coffee. However, drinking too much juice can pack on extra calories and cause a sugar crash, so try to limit your intake. Also, though you can count caffeinated beverages, you shouldn't make them the majority of the liquid you drink in a day.[10]
  3. Image titled Get Rid of Morning Breath Step 14
    3
    Try a piece of gum. Keeping something in your mouth, such as a piece of gum, can help increase your alertness. The best time for this type of trick is when you're in a meeting that you absolutely need to stay awake for.[11]
    4. Advertisement
Method 3
Method 3 of 3:

Increasing Energy With Other Tricks

  1. Image titled Get Energy Fast Step 6
    1
    Try a short nap. If you find you just can't keep your eyes open, even a short nap can help restore your energy. In fact, a 10 to 20 minute nap is all you need; any longer, and you can go into deep sleep, leaving you feeling groggy.[12]
    • If you can't take a nap, try paradoxical relaxation. Take a moment to close your eyes. In your mind, focus on one muscle group, such as your shoulder and back muscles. Concentrate on what you're feeling in those muscles for about 15 seconds. Repeat with other muscles in your body. Doing so can give you some of the benefits of taking a short nap without having to conk out.[13]
  2. Image titled Sleep When You Are Not Tired Step 23
    2
    Keep the light coming. Light not only helps you wake up, it can help you stay energized for the rest of the day. To help get over the slump of the afternoon, make sure you throw your curtains open, letting in plenty of natural light.[14]
  3. Image titled Boost Your Energy Level in the Afternoon Step 1
    3
    Turn on some music. Music can help increase your energy when you're sagging, according to one study. To help even more, tap along with the beat or hum, which ups your alertness.[15]
    • If lyrics distract you, try picking an instrumental piece that has energy.
    • As an added bonus, music can help ease tension.[16]
  4. Image titled Boost Your Energy Level in the Afternoon Step 7
    4
    Take breaks to walk around. When you're sitting for long periods of time, you're going to feel more sleepy. Just getting up every hour or so and walking around can help boost your energy and keep you alert when you sit back down.[17]
  5. Image titled Be Funny Without Telling Jokes Step 8
    5
    Take a moment to laugh. Whether it's catching a few minutes talking with your coworkers or peers or pulling up a funny internet meme, a laugh can be good for you. It gets your blood flowing, leaving you more energized.[18]
  6. Image titled Be More Introverted if You're an Extrovert Step 8
    6
    Step outside. Stepping outside, particularly in a green area, for just 20 minutes a day can boost your energy. If you're feeling sluggish because you didn't get enough sleep, try heading to the park at lunchtime to help get you through the afternoon.[19]
    7. Advertisement

Warnings

  • If you don't get enough sleep day after day, it will take its toll. These tips may help you in getting through one or two days, but keeping a regular sleep schedule is best if at all possible.
    ⧼thumbs_response⧽
Advertisement

You Might Also Like

Pull an All Nighter With a Friend
How to
Pull an All Nighter With a Friend
Prevent Insomnia
How to
Prevent Insomnia
Get Through the Day on Less Than Four Hours of Sleep
How to
Get Through the Day on Less Than Four Hours of Sleep
Induce Sleep Paralysis
How to
Induce Sleep Paralysis
Put On a Breathe Right Strip
How to
Put On a Breathe Right Strip
Be Less Scared at Night
How to
Be Less Scared at Night
Not Be Afraid of the Dark
How to
Not Be Afraid of the Dark
Sleep when Someone Is Snoring
How to
Sleep when Someone Is Snoring
Lower Excess Serotonin
How to
Lower Excess Serotonin
Stop Sleep Paralysis
How to
Stop Sleep Paralysis
Stop Grinding Teeth at Night
How to
Stop Grinding Teeth at Night
Stop Snoring
How to
Stop Snoring
Stop Oversleeping
How to
Stop Oversleeping
Stop Snoring Naturally
How to
Stop Snoring Naturally
Advertisement

References

  1. ↑ https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
  2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
  3. ↑ https://nccih.nih.gov/health/massage/massageintroduction.htm
  4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6260882/
  5. ↑ https://sleepeducation.org/sleep-caffeine/#:~:text=Caffeine%20is%20a%20type%20of,keep%20you%20from%20feeling%20sleepy.
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  7. ↑ http://well.blogs.nytimes.com/2015/05/18/caffeine-powder-poses-deadly-risks-2/?smid=fb-nytimes&smtyp=cur&bicmp=AD&bicmlukp=WT.mc_id&bicmst=1409232722000&bicmet=1419773522000&_r=1
  8. ↑ https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/
  9. ↑ https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
  1. ↑ https://www.sharp.com/health-news/does-coffee-count-as-water.cfm
  2. ↑ http://greatist.com/happiness/28-scientifically-proven-ways-boost-energy-instantly
  3. ↑ https://www.sleepfoundation.org/sleep-hygiene/napping
  4. ↑ https://pubmed.ncbi.nlm.nih.gov/15947608/
  5. ↑ http://greatist.com/happiness/28-scientifically-proven-ways-boost-energy-instantly
  6. ↑ http://www.ncbi.nlm.nih.gov/pubmed/18563971
  7. ↑ http://www.ncbi.nlm.nih.gov/pubmed/18563971
  8. ↑ https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
  9. ↑ https://pubmed.ncbi.nlm.nih.gov/27439375/
  10. ↑ http://www.sciencedaily.com/releases/2010/06/100603172219.htm
  11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/

About This Article

Luba Lee, FNP-BC, MS
Medically reviewed by:
Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 431,257 times.
52 votes - 77%
Co-authors: 56
Updated: May 10, 2022
Views: 431,257
Categories: Sleep Disorders

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To boost your energy after you've had little sleep, start the day with a drink of coffee or green tea to get caffeine, which helps your cells wake up. When you shower, finish by switching the shower to cold, then warm, and back to cold for 30 seconds as this will get your blood flowing. Instead of eating a sugary breakfast, which will make your energy levels crash, try getting plenty of carbs and protein, such as by eating natural peanut butter on wholemeal bread. Finally, sip on water regularly to avoid fatigue. For other tips on boosting your energy throughout the day, including taking a nap or turning on some music, read on!

Did this summary help you?
Advertisement