No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. Luckily, there are ways to feel very close to normal after a rocky night’s rest.

Open your shades

A big dose of sunshine is the first thing you’ll want. Natural light resets your body clock, helping you function better. Even the low light on a cloudy day wakes you up better than any indoor bulb. Early-morning sunlight is best so to perk up fast, open your shades as soon as you get up.

Grab the right eats

When we’re tired, our instinct is to reach for sugary foods for a quick rush. But they make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.

For energy, start your day with healthy protein and whole-grain carbs, like whole-wheat muffins with peanut butter and a sliced banana.

Substitute for a nap

The ideal remedy for the mental fatigue is an afternoon nap but since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.”

Focus on one muscle group for at least 15 seconds, concentrating on how it feels. Repeat up and down the body. Surprise—you feel recharged.

Drink your coffee nice and slow

No need to gulp down that morning brew: Pour it into a thermos and sip slowly throughout the day. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night.

Take a walk to wake up

The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m. If you find yourself yawning through afternoon meetings, step out for a 10-minute walk.

Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump. Even pacing around your office will help kick your body back into gear.

Go to bed on time

As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime.

Our bodies have a natural rhythm of sleep and wake—you’ll get the most restorative sleep if you stick to that pattern. Instead of hitting the sack (or the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on any lost sleep.

Hang out at the water cooler

Sleep deprivation can mildly dehydrate you and dehydration actually compounds fatigue—so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine.

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