9 ways to cope after a night of insomnia

Did you sleep terribly last night? Maybe you were thinking about that first-thing meeting with your boss, binge-watching Crash Landing on You or whatever.

Dr Lim Li Ling of Singapore Neurology & Sleep Centre, Gleneagles Medical Centre and President of the Singapore Sleep Society says that as we age, we become more prone to sleep disturbances. This is because there's a natural decline in sleep quality with age, as well as medications interfering with our sleep patterns.

According to the National Sleep Foundation, adults need between seven and nine hours a night, children need more (a survey by Nanyang Technological University (NTU) found that 37.5 per cent of six- to nine-year-olds show signs of sleep deprivation), and newly born babies to three year-olds require up to 17 hours a day.

These days, most people know how to prep for good night's rest, but how do you get through the day after no sleep, without slumping over your keyboard or looking like a crazy on coffee overload? Follow these steps.

1. START ON A HIGH

Set your alarm to wake you up with a favourite upbeat song. But don't hit snooze. Says Orfeu Buxton, a professor at Harvard Medical School, "Dozing isn't restorative sleep and won't make you more alert."

2. TAKE A COLD SHOWER

Have a cold shower to get your blood flowing and increase alertness (and rid you of baby sick if that's the cause of your fatigue). Doing so - even for 30 seconds - will improve your tolerance to stress and boost circulation.

3. EAT SOMETHING…FAST!

When you're tired your body is in an automatic state of stress, releasing cortisol and adrenaline to compensate for lack of energy.

Waiting too long to eat forces hormones to work harder, causing carb cravings, moodiness and energy crashes. Anything that provokes a sugar spike will make you sleepy later on, so chow down on whole grains, protein and fruit.

4. USE YOUR TOOLS

When the going gets tough, Elizabeth Taylor famously said you should "Pour yourself a drink, put on some lipstick, and pull yourself together." While we can't agree with the drinking at 7am, we do abide by the lippie rule.

Simply Her's Beauty Editor, Simone Wu, suggests a bright gloss to bring attention to your mouth, the classic Yves Saint Laurent Radiant Touche Éclat Highlighter Pen ($55) for hiding pesky eye bags and a shimmery blusher for an instant glow.

Even if you feel as sexy as a rubbish bin, no one need ever know.

ALSO READ: Doctors offer advice for insomnia

5. GET THE BUS

"Surround yourself with natural bright light," recommends Sean Drummond from the Laboratory of Sleep and Behavioral Neuroscience at University of California, San Diego.

"It'll boost alertness and regulate your body's rhythms. But don't wear sunglasses while staring out of the window - this will prevent substantial frequency of sunlight getting into your eyes."

6. DITCH YOUR KOPI O (SORRY!)

We know the Hawker Uncle will be lost without your ritualistic visit, but coffee can increase stress hormones, which add to feelings of exhaustion.

Plus, it can suppress appetite, preventing you from eating properly when your body needs nibbles. If you have to, opt for a small cup of coffee with almond or coconut milk as a bid to reduce anxious feelings.

7. START TOUGH

You will want to quietly whimper behind your computer while counting the hours until it's home time. "But," says Buxton, "this will be the most alert you'll be all day so get critical tasks completed first."

8. POWER THROUGH

If you can power nap like a pro, midday to one pm is the time to do it. Whether it's behind a closed office door, at a nearby cafe away from your boss!) or in your car, it will make your afternoon better. "A 20-minute nap's restorative powers can last for hours," says Buxton.

9. SET A ROUTINE

Set a strict schedule for going to bed and waking up, even on weekends and holidays. Experts at America's Mayo Clinic have found this reinforces your body's sleep-wake cycle, so you get better shut-eye and a happier day-after.

This article was first published in Her World Online.