Didn't Get Enough Sleep Last Night? 6 Things Experts Want You To Do Today

Fortunately, there are ways to feel better after a bad night's sleep. If you're determined to turn that frown upside down, listen up.

That being said, board-certified sleep specialist Michael J. Breus, Ph.D., affectionately known as the Sleep Doctor, tells mbg it does take more than one night of poor sleep to majorly affect your quality of life. It can, however, leave a mark on your mood and productivity the next day. Here are some expert-approved tips to handle the lingering sleepiness.

And while it's famous, caffeine isn't the only energizing compound in your tool kit. "While caffeine might be the most widely studied and ancient energizing nootropic we can leverage for cognitive performance and a mood lift, don't forget other key botanicals with research evidence for mental alertness and mood balance, like ginseng and guarana,"* explains Ashley Jordan Ferira, Ph.D., RDN, mbg's vice president of scientific affairs.

Live Love Sleep adult sleep coach Zeke Medina, Pharm.D., recommends reaching for snacks that have healthy fats or proteins that will keep blood sugar steady. "My favorites are mixed nuts, veggies with hummus, or anything with whole wheat and nut butter," Medina tells mbg.

Brager tells mbg that during times of unrest throughout her deployment, she relied on sunrises and sunlight radiating off the desert sand to keep her awake and feeling refreshed. "Our sleep system 'resets' through early morning light exposure," she explains of the shining rays' benefits on the human body. After a night of inadequate sleep, try to absorb as much sun as possible before and throughout your day (even if it's just through a window) to help you stay alert.

If you can power through the day despite running on low steam, great. If not, authors of Generation Sleepless Heather Turgeon and Julie Wright of The Happy Sleeper tell mbg taking a cat nap that lasts longer than five minutes but no more than 30 minutes can combat sleepiness and improve emotional regulation. "Try to be judicious about napping, though," the duo warns, as it can "perpetuate the cycle of too little nighttime sleep."

Don't give in to the temptation to laze around all day after a bad sleep. Easier said than done, we know, but Brager says staying active will be much more beneficial. Moderate exercise, like walking, promotes wakefulness, increases blood flow, and isn't so strenuous that you'll want to sleep afterward, she tells mbg.

"Your circadian rhythm is anchored by your original bed- and wake time," Medina tells mbg. "Therefore, try your best to go to bed at your original time every night, which ensures better-quality sleep."

It's not unusual to have a bad night's sleep once in a while, but you don't have to wake up on the wrong side of the bed because of it. Combat the urge to lean into that negative energy by sticking to your everyday routine as closely as possible given the circumstances, eat a diet rich in protein and healthy fats to keep you energized throughout the day, and head outdoors for a natural mood boost.