The Hour-By-Hour Guide to Getting Through Work on Zero Sleep
Maybe you went out late. Or (most likely) the kids kept you up and now you have work. Here's how to minimize the misery and keep it together until EOD.
So you didn’t sleep last night. Maybe you worked late. Maybe your co-workers decided to bust out the shot-ski. But, most likely, you were kept up by an insomniac in footie pajamas. Now morning has come and you have a full day of quarterly reports ahead of you. If you want the next 10-ish hours to not be a waking nightmare, here’s an actionable plan from some top sleep researchers. With a little planning — and a decent amount of coffee — you can minimize the misery and keep it together until EOD.
7 AM: Open The Window And Drink Some Water
Light, per Conroy, is a natural up-and-at-’em trigger, so open the window and soak it in to activate your energy. Dehydration only compounds fatigue so be sure to drink a glass of water.
7:30 AM: Run Out The Door
Exercise might be a hard sell in your current state, but multiple researchers recommend a bout of cardio to kick off the day. Vladyslav Vyadzovskiy, professor of neuroscience at the University of Oxford, wrote that “while running may tire your body out, such exercise might actually reduce your brain’s need for sleep.”
8 AM: Coffee Good, Donuts Bad
Have a cup of coffee. It takes about 20 to 30 minutes for the caffeine to kick in, so you don’t want to wait until you’re at work. If you can handle it, consider having a mini-dose of caffeine immediately after you wake up. Evidence suggests caffeine can boost exercise – but it also works sitting at your kitchen table. If you’re not a big coffee drinker, this isn’t the time to experiment with a jacked-up workout.
And get breakfast, but steer clear of sugary foods. “Watch your food choices today,” says Deirdre Conroy, a behavioral sleep medicine clinic director at the University of Michigan. “Studies show that people who are sleep-deprived tend to choose foods that are higher in calories and crave more sugary or salty snacks.”
8:30 AM: Keep Your Conversations Strictly Business
Have tentative lunch plans with a high-maintenance friend? Bow out now. “Our ability to regulate emotions is impaired without sleep and we might say or do things we will ultimately regret,” says Eti Ben-Simon, a psychologist and sleep researcher at the University of California, Berkeley. “It would be wise to stay clear of people that typically require some energy to be polite to.” That’s a nice way of saying that exhaustion makes you more likely to go ape-shit.
9 AM: Tackle The Hard Stuff
It’s not the day to start that Berlitz language tape. “Don’t learn new things [today],” says Ben-Simon. “The brain has not had a chance to process yesterday’s information and is now literally out of memory.”
If you have mentally taxing work to do, get it done now. Why? Well, your internal clock is still keeping your biological processes on schedule. “There is a surge of cortisol in the morning that helps you start your day (in normal conditions) that could help a bit with the impact of sleep loss,” he says.
10:30 AM: Break Out The Bubble Yum
Studies dating back to 1939 link smacking gum with increased alertness and, in some cases, improved focus and reduced fatigue and stress. Type of gum flavor doesn’t seem to affect cognitive benefits — but honestly, nobody chews Big Red anymore.
11 AM: Caffeine, Water, Repeat
Be aware of your caffeine intake, warns Conroy, because you don’t want to exceed 400mg in one day. That’s bad news. But you can go low and slow, and there are caffeinated alternatives to coffee. such as green tea or dark chocolate.
12 PM: Eat A Light Lunch
That never-ending pasta bowl? Skip it. Both Conroy and Ben-Simon says stuffing your face will leave you susceptible to afternoon sluggishness.
1 PM: Find A Place To Take A Nap
“The tip I’m most passionate about is taking a nap,” says Conroy. Ideally, you want to nap for 15 to 20 minutes in a dark, quiet room. If you have an office, close the door, set an alarm, and make sure to get up when it blares. Otherwise, you’ll fall into a deep, hard-to-get-out-of sleep that can leave you feeling disoriented.
And if you don’t have access to private space, head to your car. Download a white noise app and pop on earphones to help you out.
2 PM: Down One More Cup Of Coffee (If You Want)
You might be a sack of yawns at this point, but you can still jeopardize tonight’s sleep by overdoing it on caffeine too late in the day. Researchers recommend cutting off caffeine at least 6 hours before you plan to hit the sack.
3 PM: Find Some Light And Stare Away
The brighter and bluer the better. While nighttime blue-light exposure is a recipe for ruining sleep (you know that right?), Conroy says that gawking at a high-intensity light source for 30 minutes can charge you up during the day. And the afternoon, research suggests, absorbing blue light can help workers ward off post-lunch lethargy.
3:30 PM Attack Some Mindless Tasks
Your daily window for peak alertness has passed (particularly if you’re a morning person), so run out the clock with easy, low-stakes tasks. Your inbox was due for a cleaning anyway.
5:00 PM (Or Before You Leave Work): Nap, Again
This is for your own personal safety, as it will make you less likely to conk out at the wheel if you’re driving home. Give yourself 15 minutes to nod off (or even just rest your eyes) before you clock out.
And that’s a wrap. Of course, these are tips for desperate occasions. Researchers unanimously discourage working in a sleep-deprived state. In fact, Chris Drake, a professor at the Wayne State University School of Medicine, says there’s one other trick for the fatigued: “Call in sick!”