Recover from poor night's sleep

To recover from a poor night's sleep, several strategies can be beneficial:

1. Morning Sunlight Exposure:

   • Getting outside in the morning and exposing yourself to sunlight can energize your body and enhance alertness throughout the day. Andrew Huberman suggests this practice helps set your internal clock and improves sleep quality later on 1.

2. Avoid Naps and Adjust Sleep Timing:

   • Matt Walker advises against taking naps or sleeping in after a bad night, as these can disrupt your sleep cycle and make subsequent nights more challenging. Instead, resist the urge to go to bed earlier than usual and try to maintain your regular sleep schedule 2.

3. Non-Sleep Deep Rest (NSDR):

   • Incorporating NSDR practices such as yoga nidra can compensate for some of the lost sleep and help restore focus and concentration. NSDR can be particularly beneficial if you need to function well during the day after a poor night's rest 3.
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       1

       Morning Sunlight Benefits

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       2

       Sleep Recovery Strategies

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       3

       NSDR for Focus

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       4

       Exercise and Sleep

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       5

       Sleep Recovery Techniques

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4. Exercise Considerations:

   • If you're feeling up to it, light exercise can help, although it's important to reduce the intensity and duration compared to your normal routine. Exercise should not replace sleep, so prioritize rest if possible 4.

5. Embrace Rest:

   • If you wake up during the night, focus on resting rather than stressing about falling back asleep. Sometimes, just accepting and enjoying the rest can naturally lead back to sleep 5.

By following these strategies, you can help mitigate the negative effects of a poor night's sleep and better prepare for improved rest in the future.