6 simple ways to recover after a bad night’s sleep

We all have nights where we don’t sleep well and then wake up exhausted. Byrdie has identified 6 simple ways to recover after a bad night’s sleep.

This has happened to everyone… you go to bed thinking you will sleep 8 hours as usual and end up waiting an eternity to fall asleep or wake up a lot of times, with a restless sleep, full of dreams. In any case, a hard day will follow in which you will feel depleted of energy and irritable.

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Sleep is essential for the body and brain, and when we don’t get enough sleep or quality sleep, we can feel restless or unable to concentrate. Fortunately, there are some tricks you can apply to recover after a night of not sleeping well.

6 simple ways to recover after a bad night’s sleep:

Wake up and get out of bed

Stop wasting time in bed, hoping to make up for something from the lost night. Dr. Neil Stanley, an expert in somnology, says that «no matter how difficult it is, you have to wake up your body. Put aside the curtains and open the window wide, so that light and fresh air can enter the room!». And don’t forget to have breakfast. “It’s a great way to let your body know it’s daytime,” Dr. Stanley continued.

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Do your tasks as quickly as possible

Considering the fact that you missed a night, it is very likely that with the arrival of the evening you will feel weak. «In this case it is good to resolve important issues as early in the day as possible. Productivity will decrease dramatically as the hours pass,» advises Dr. Stanley.

Don’t abuse coffee

“This is only a short-term solution,” warns Dr. Stanley. “It will give you a starting point, but it won’t help you during the day.” If you consume too much coffee, there is a risk that it will have the opposite effect to the desired one and increase drowsiness. It is preferable to drink a cup of tea. In fact, you can consume several cups of tea. This way you will get up from your chair more often to make yourself a cup of tea and go to the bathroom more often.

Get as much movement as possible

It’s important not to sit in a chair and veg all day, especially if you’ve missed a night’s sleep. “Be as active as possible,” says Dr. Stanley. «Take lots of breaks and walk around. It’s hard to stay awake if you’re sitting in a chair all day looking at a monitor.» If you can, take a 20-minute walk outside.»

Take a nap

«If you can take a nap when you’re in the office, don’t hesitate to do so. When you’re sleepy, it’s best to sleep. Coffee is only a temporary solution. If you can’t sleep in the office, then go to the car or anywhere you can get some shut-eye for at least 10 minutes,» Dr. Stanley continued.

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It does not burden the next night’s sleep

If you didn’t sleep well the previous night, you can make up for lost sleep the following night. But you don’t have to try hard to get this thing. Go to bed at your usual time and do all the things you usually do before going to bed. Consider it a normal night and sleep will come on its own.

Conclusion

A bad night’s sleep can feel like it throws your entire day off balance, affecting not only your energy levels but also your mood, focus, and overall well-being. As described, it is a common experience to go to bed expecting a full night of rest, only to spend hours struggling to fall asleep or waking up repeatedly with a restless mind. The result is often a morning that begins with exhaustion and irritability, making even simple tasks feel more challenging than usual. However, the key takeaway is that one poor night of sleep does not have to define the rest of your day.

By acknowledging that disrupted sleep happens to everyone, we can remove some of the frustration and self-blame that often make things worse. Practical recovery strategies, like those highlighted by Byrdie, remind us that small, intentional actions can make a meaningful difference. Adjusting your routine, supporting your body with proper hydration and nutrition, and giving yourself moments of rest throughout the day can help restore a sense of balance, even when you start the morning feeling drained. These simple steps work together to help your body and mind regain stability after a night of poor rest.

Most importantly, it is essential to listen to your body and treat yourself with patience. A single bad night does not erase healthy habits or long-term progress. Instead, it offers an opportunity to practice self-care and resilience. When approached with the right mindset, recovery after a restless night becomes less about “catching up” on lost sleep and more about supporting your well-being in the present moment. Over time, these mindful responses can help you feel more in control, energized, and prepared to face the day ahead, even when sleep doesn’t go as planned.