
Didn't sleep well? Avoid these common mistakes that make it worse
Sleep experts say that how you handle the morning after a restless night can either help you recover — or leave you feeling even more drained. To avoid spiralling into a cycle of sleep debt, it's important to make smarter choices from the moment you wake up.
Don't do these common mistakes in morning after a bad night's sleep
Don't hit snooze
While it feels like those extra minutes of rest might help, snoozing only fragments your sleep further. According to sleep expert Rachel Beard, 'Snoozing can actually make you feel groggier.'
Each mini sleep cycle after hitting snooze lacks the depth needed to be restorative, making you feel even more sluggish once you finally get up.
Start with hydration, not coffee
Sleep deprivation increases your chances of dehydration, which can worsen fatigue and brain fog. Nutritionists recommends starting your day with a large glass of water. You can even add electrolytes for a boost. Just a 2% dip in hydration can reduce your cognitive performance by 10 to 20 percent, affecting your attention and memory.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
This Could Be the Best Time to Trade Gold in 5 Years
IC Markets
Learn More
Undo
Get sunlight within the first hour
Natural light is one of the most effective ways to reset your body clock. Try to step outside for 10 to 15 minutes shortly after waking. Sunlight suppresses melatonin, your sleep hormone, and boosts serotonin, helping you feel more awake and positive. It also helps regulate your circadian rhythm for better sleep the next night.
Delay your coffee intake
Yes, you can still enjoy your morning caffeine, just wait about 90 minutes. Your body's natural cortisol levels peak shortly after waking, and drinking coffee too soon may interfere with that.
Having your coffee after breakfast can also help reduce jitters and energy crashes.
Move your body but go easy
Gentle movement, such as a short walk or some yoga, can lift your mood and help shake off sleepiness. However, skip intense workouts, which can place unnecessary stress on an already tired body. 'It's about boosting energy, not draining it,' Beard advises.
Take a short nap if needed
If you're still dragging by midday, a 20-minute nap before 2 p.m. can work wonders.
Just don't nap too late or too long, as this may interfere with your ability to fall asleep later. Set an alarm to keep it brief and refreshing.
Eat protein-rich foods
It's tempting to reach for sugar when you're tired, but this can lead to energy crashes. Instead, start your day with high-protein foods like eggs or Greek yogurt. Protein supports dopamine production and provides steady energy, helping you stay alert without the crash that comes from sugary snacks.
Stick to your regular bedtime
Even if you're tempted to go to bed extra early, don't. Going to sleep hours before your usual time can throw off your circadian rhythm even more. Instead, wind down with calming activities like reading or light stretching and aim to return to your regular sleep schedule the next night.

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


Time of India
24 minutes ago
- Time of India
7 women pregnant after free IVF treatment at GMC
Panaji: Seven women who received free IVF treatment at GMC's Centre for Assisted Reproductive Treatment (ART) are currently pregnant. The centre operates under an MoU signed between the public health dept, GMC, and Dr Kedar's Maternity, Infertility, and Surgical Hospital (Subunit: Goa IVF Centre) in Panaji. Nine women who underwent the IVF treatment at the GMC's super specialty block have successfully delivered to date. The centre has 316 persons registered for ART and has performed 104 IVF procedures on 69 patients to date. The centre has also performed 403 IUI procedures on 172 patients. The cost per IVF case is around Rs 1.37 lakh, health minister Vishwajit Rane said in a written reply in the assembly. This includes Rs 1 lakh for injections for ovarian hyperstimulation, Rs 8,000 for medicines after OPU and embryo transfer, Rs 7,000 for IVF media and Rs 12,000 for IVF consumables. As per the MoU between the GMC's public health department and Dr Kedar's Maternity, Infertility, and Surgical Hospital, Panaji, Goa, Dr Kedarnath Padte and his team of anaesthetists, embryologists and support staff provide their services at the Centre for ART, SSB, GMC. In May, the centre reported the birth of triplets to a mother, the first of its kind at the facility. The mother delivered two baby girls weighing 1.5kg and 1.7kg and a boy weighing 2.3kg. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Web Search For YouTube search Search Now Undo The GMC said the woman underwent a successful Caesarean section despite complex medical challenges. Rane said this is the first such centre in the country offering free IVF treatment to couples who long to start their own families. The free IVF treatment facility was inaugurated in Aug 2023, along with the ART and IUI, which are central to the treatment.


Time of India
an hour ago
- Time of India
KGMU intensifies preps for NAAC evaluation
Lucknow: KGMU is going all out on its mission to secure a higher grade in the upcoming assessment by the National Assessment and Accreditation Council (NAAC). The NAAC peer team is scheduled to visit the university for a three-day inspection from July 31 to Aug 2. Having received an 'A+' grade in 2023, the university reapplied with the objective of improving its overall score and getting A++ (the top grade). According to the officials, vice chancellor Prof Soniya Nityanand is supervising the preparations, with all clinical and non-clinical departments aligning their work with the assessment framework. Mock presentations are being conducted across departments to highlight various aspects of institutional functioning. NAAC assesses higher education institutions on seven key criteria: teaching-learning and evaluation; research, innovations, and extension; infrastructure and learning resources; student support and progression; governance, leadership and management; and institutional values and best practices. In its previous assessment, KGMU received lower scores in areas related to student activities and placement outcomes. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Doctor: '10-Second Morning Method Helps Drain Swollen Legs" (See How) goldentree Learn More Undo The university also faced difficulties in presenting its research data comprehensively. Steps have since been taken to address these gaps. KGMU comprises 149 buildings, 77 departments and over 4,000 hospital beds. It has a workforce of more than 550 faculty members, 800 resident doctors and approximately 10,000 other staff members. To support its operations and academic initiatives, the Uttar Pradesh govt allocated Rs 1,843.7 crore to the university in this year's budget. "Ahead of the NAAC visit, the university has worked to compile its research documentation and improve student-related activities. Efforts are focused on presenting these developments clearly during the assessment," said a senior official.


Time of India
2 hours ago
- Time of India
Is exercising in jeans safe and healthy? RFK Jr's unusual workout raises eyebrows
Image credits: X Robert F. Kennedy Jr., the United States Secretary of Health and Human Services, is known to be a health freak (comes with the job, maybe). However, unlike the common gym-goer who dons comfortable clothing like t-shirts or tank tops with leggings or shorts, the 71-year-old exercises in jeans. No matter how skinny, baggy, dark or light-wash, jeans and boots constitute RFK Jr's popular and controversial gym uniform. Recently, he even went on a hike in the American summer, donning a pair of jeans. But is denim an ideal workout wear, and how does it affect health? Let's figure it out below! How does it feel to wear jeans during a workout? Image credits: X For those who have tried the Health Secretary's gym fit, jeans are a big NO. Recently, a USA TODAY wellness editor tried running three miles in jeans, and the feeling was described as "constricted, contained and confounded." They shared how the humidity and sweat were trapped in their legs, and the usual breeze of air they felt while running in shorts was nowhere to be found. They also tried their hands at a solid core and gym session and ditched the jeans by the end. According to Truett Hanes, an athlete and Guinness World Record holder, who has run a marathon PR in denim pants, jeans don't "slow me down too much." 'The biggest takeaway is if you want to get something done, then you don't need the perfect circumstance or the perfect gear,' Hanes said. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Mit Qebeh: Unsold Sofas May Be at Bargain Prices (Prices May Surprise You) Sofas | Search Ads Search Now Undo 'Make it happen—and if it happens to be in jeans, then even better.' A Men's Health writer also tried working out in jeans for a week. While he was able to do all kinds of exercise, from running to weightlifting, he wrote that he would still prefer the normal workout gear. A social media creator who goes by the name @Atlaspowershrugged, said that his journey of wearing jeans began as a way of convenience while juggling his kids, but later led him to increase his online engagement. 'During my kids' nap, I'd run out and do a workout, and I happened to be wearing jeans during the nap,' Atlas told GQ. 'If I post a cool lift in jeans, there'll be five people asking why I did it in jeans, which is engagement", he added. Is wearing jeans during a workout healthy? Image credits: X The saying each to his own, is the ideal answer to this question. Are jeans the best workout gear? No. But are they the worst? According to some dedicated gym-goers who work out in denim, they are good. However, unlike the ideal polyester gym wear, jeans can cause you some health problems when worn regularly for physical exercise. Restricted movement : Jeans are not as flexible as stretchable polyester, and thus, your range of movements in core exercises and pilates could be extremely limited. Low breathability : As mentioned above, rather than soaking up the moisture or aiding in the air flow, jeans trap the heat and humidity, leading to irritation and overheating during exercise. Chafing : Chafing is a proven disadvantage of working out in jeans. The harsh material and seams of the jeans rub against the skin constantly during a workout and can cause chafing and pain. In a conversation with Newsweek, Justin Kraft, a personal trainer from Denver, advised against denim as sportswear. "I get the logic behind the added resistance jeans might create, but that's pretty much where the benefits stop," he began. "Restricting that flow with tight fabric is a fast way to hinder your performance and could lead to bigger issues, especially if you have conditions like high blood pressure or sciatica," he explained. "Jeans also limit your range of motion, which is crucial for exercises like squats, lunges and deadlifts. If you can't hit those full ranges, you're not only cheating your muscles but also increasing your risk of injury." "Plus, the thick material, seams and lack of breathability in jeans will turn a good sweat session into a chafing nightmare," he said, substantiating the points mentioned above. If resistance is your aim in training, the trainer advises the use of methods such as sandbags, slam balls, battle ropes and balance discs.