Survive Sleepless Nights

Didn’t Sleep? Here’s How to Power Through the Day

by John Fisher (assisted by AI)

We’ve all been there—tossing and turning at night only to drag ourselves out of bed with too few hours of rest. While the ideal is seven or more hours of sleep each night, sometimes life doesn’t cooperate. The good news is that there are practical strategies you can use to make it through the day with energy and focus, even after a rough night. Here are some research-backed tips, adapted from Omada.

Start with Light and Movement

The moment you wake up, open the blinds or step outside. Natural daylight helps suppress melatonin, the hormone that makes you feel drowsy, and clears your morning fog. If you can, pair this with a quick stretch or walk to jumpstart circulation and energy.

Use Caffeine Wisely

I don't recommend anything but herbal tea, but for those who drink coffee or black tea, that first cup can be a lifesaver, especially when paired with a balanced breakfast. But moderation is key—limit yourself to one or two cups before noon. Too much caffeine can make you jittery, and drinking it late in the day can keep you from getting the rest you need tonight.

Fuel Your Body with the Right Foods

When you’re sleep-deprived, your body naturally craves sugar and processed foods. Instead, focus on protein-rich meals and snacks to keep your energy steady. Think eggs with avocado, salmon and spinach, or chicken with carrots. These foods will sustain you better than the quick highs—and crashes—that come with sugary snacks.

Simplify Your Day

Sleep loss makes everything feel harder. Review your to-do list and cross off anything non-essential. Cancel or postpone what you can, and if you’re still overwhelmed, ask for help. Conserving your energy for what really matters will make a difference.

Re-Energize Without More Coffee

When the afternoon slump hits, resist the urge to refill your mug. Instead, take a short walk or do some light movement. Exercise—even a little—can give you a natural energy lift without interfering with your sleep cycle.

Take a Power Nap

If you can carve out 30 minutes, a short nap will leave you more alert and can help your immune system bounce back from lost rest. Keep it brief, though—long naps may leave you groggy or affect your ability to sleep later.

Manage Your Reactions

Finally, be mindful of your emotions. A lack of sleep shortens your fuse, making it easy to overreact. When frustration rises, pause and take 5–10 slow, deep breaths. This simple practice can help calm your nerves and give you space to respond thoughtfully instead of impulsively.

Conclusion

One rough night doesn’t have to ruin your day. By being strategic—getting light first thing, eating the right foods, using caffeine in moderation, and carving out time to reset with a nap or short walk—you can stay steady until bedtime. And when you finally do turn in, you’ll be setting yourself up for a better night’s sleep ahead.

Tips from Omada.

How to make stress your friend | Kelly McGonigal | TED

McGonigal, K. (2013, September 4). How to make stress your friend [Video]. TED Talks. https://www.youtube.com/watch?v=RcGyVTAoXEU

Kelly McGonigal, a health psychologist, begins her talk with a confession: for years, she taught that stress is harmful, increasing the risk of illnesses like cardiovascular disease. However, new research has made her reconsider. She cites a study tracking 30,000 U.S. adults over eight years, which found that stress only increased mortality risk for those who believed it was harmful. Those who experienced high stress but viewed it as beneficial had the lowest risk of death, even lower than those with little stress. This suggests that the belief that stress is bad for health may be more dangerous than stress itself.

McGonigal then explores whether changing one’s mindset about stress can improve health. A Harvard University study tested this by teaching participants to see stress responses (such as a racing heart) as signs their body was preparing to meet a challenge rather than as symptoms of anxiety. Those who adopted this mindset experienced less anxiety and had healthier physiological responses. Their blood vessels remained relaxed rather than constricting, which can contribute to heart disease. This change made their stress response resemble what happens in moments of joy and courage, potentially improving long-term health outcomes.

She then introduces another perspective: stress fosters social connection. Oxytocin, often called the "cuddle hormone," is released during stress and encourages social bonding, empathy, and support-seeking behaviors. It also has physiological benefits, acting as an anti-inflammatory, keeping blood vessels relaxed, and helping heart cells regenerate from stress-induced damage. Engaging with others during stressful times releases more oxytocin, further strengthening the heart and making stress responses healthier.

Another study reinforces this idea. Researchers tracked 1,000 adults, analyzing their stress levels and time spent helping others. For every major stressful life event, the risk of death increased by 30%. However, individuals who regularly helped others showed no increased risk of dying due to stress. Caring for others built resilience, proving that stress alone isn’t harmful—how we respond to it determines its effects.

McGonigal concludes by emphasizing that stress provides access to our hearts—both emotionally and physically. Instead of avoiding stress, individuals should embrace it as a tool for courage and connection. Viewing stress as a helpful response empowers people to trust themselves in handling life’s challenges. The final takeaway is that pursuing meaning in life, even if it involves stress, is healthier than avoiding discomfort. By reframing stress positively, individuals can improve their health, strengthen relationships, and enhance resilience.

Guided Reflection on "How to Make Stress Your Friend"

While watching the TED Talk How to Make Stress Your Friend, use these quetions to record your observations and reflections. (The questions and exercise are based on a worksheet used in UVU's HLTH 1100 course.)

1. What was Kelly McGonigal’s admission about her previous beliefs on stress?

2. How did the perception of stress affect individuals in the study mentioned by McGonigal?

3. Summarize the results of the Social Stress Test.

4. What role does oxytocin play in the stress response, and what effects does it have on the body?

5. Explain the concept of “Caring Created Resilience” and its impact.

6. Over the next 24 hours, try rethinking your stress response. Additionally, perform at least one act of kindness or support. Reflect on your experience by addressing the following:

• Describe a stressful situation you encountered and how you initially perceived it. How did shifting your mindset about stress alter your experience?
• What specific act of kindness or support did you engage in?
• How did this experience affect you physically and emotionally?
• How can you apply this approach to managing stress in the future?

Keywords: stress perception, stress resilience, oxytocin, stress management, social connection

Hashtags: #ManageStress #StressResilience #MindsetMatters #HealthPsychology #KellyMcGonigal #TEDTalks

This video can also be viewed at https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare