what to do after a night of insuficient sleep?


After experiencing insufficient sleep, there are various strategies that you can consider to help you recover and get through the day:

  1. Consider Skipping Training: If you’ve had a poor night’s sleep, suggests it may be best to skip training the next day to focus on recovery and prevent illness. Adjust your workout schedule by sliding the missed training to the next day 1.

  2. Maintain Regular Wake-Up Time: Try not to sleep in later than usual, as it can impact the buildup of adenosine you need for a good subsequent night's sleep 2.

  3. Avoid Caffeine and Naps: Refrain from using more caffeine, which might interfere with the next night's sleep. Also, avoid taking naps, especially later in the afternoon, to maintain your appetite for sleep 2.

  4. Stick to Normal Bedtime: Resist the urge to go to bed earlier and instead aim to go to bed at your usual time. This helps maintain alignment with your natural circadian rhythm 2.

  5. Non-Sleep Deep Rest (NSDR): If you want to train despite poor sleep, consider doing NSDR during the day to restore mental and physical performance. You can find NSDR scripts on YouTube by searching "Huberman NSDR Virtusan" 1.

  6. Limit Caffeine in the Afternoon: Be cautious about ingesting too much caffeine after 4 PM, as it can disrupt your sleep. Additionally, intense afternoon exercise can delay your circadian clock, potentially shifting your sleep time 3.

    Training After Poor Sleep

    Andrew discusses the impact of poor sleep on training and shares his personal preference to skip training after a bad night's sleep to focus on recovery. He also introduces the concept of non-sleep deep rest as an alternative for those who still want to workout after a poor night's sleep.

    Huberman Lab

    Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94
  7. Exposure to Bright Light: Viewing bright light in the morning can help adjust your circadian rhythm and improve alertness, especially if you're attempting to wake up earlier 4.

  8. Have a Wind-Down Routine: Establish a consistent pre-sleep routine to gradually transition to sleep, such as light stretching, meditation, or reading 5.

  9. Food Volume Consideration: Be aware that large meals can make you feel sleepy due to increased blood flow to the digestive system. Manage the size of meals throughout the day to support better sleep and energy levels 4.

These insights from the should help guide your approach to recovery after a night of inadequate sleep.