5 Things I Do The Day After a Short Night of Sleep
Earlier this week I was on two days of solo-dad duty with our 10-month-old, Ethan, while Mom took an overnight work trip. I was keyed up and slept just under five hours, definitely not enough.
Here are the five levers I pulled the next day so I can still think clearly, feel decent, and perform—without wrecking the following night’s sleep.
1) Caffeine, but smarter
What I do: I allow one extra cup of coffee in the morning, then move my cutoff two hours earlier (from 2 p.m. to noon). I pair caffeine with L-Theanine to smooth jitters.
How/How much
Caffeine total for the day: keep ≤ 250–300 mg (roughly 2–3 strong cups).
Cutoff: at least 8 hours before bedtime; earlier is better after a short night.
L-theanine: 100–200 mg with your first coffee (common ratio is ~2:1 theanine:caffeine). Evidence shows caffeine+theanine can sharpen attention while reducing the “buzzy” edge.
Why it works: Caffeine metabolism is highly individual, and I know with a target 10pm bedtime my cutoff is no later than 2pm. Since I’m allowing myself an extra cup of coffee to boost function in the morning, I need to move that cutoff earlier so I’m not going into bedtime with significant caffeine still on board.
L-Theanine is a non-protein amino acid found naturally in tea leaves (Camellia sinensis) that crosses the blood–brain barrier and promotes a calm, focused state by increasing alpha brain waves and modulating GABA, dopamine, and serotonin. It’s commonly paired with caffeine to sharpen attention while reducing jitters
2) No nap + effective wind-down
What I do: I skip naps (tempting, I know) to keep sleep pressure high, then run my normal bedtime routine: no screens or bright light for 60 minutes minimum before lights out, some meditation or light stretching, calming music, a hot shower, and a real paper book.
Why it works: Longer or late-day naps can blunt sleep drive and push sleep onset later; if you must nap, keep it 10–20 minutes and early in the afternoon, but on short-sleep days I usually skip it entirely. Bright light in the evening—especially from screens—suppresses melatonin and delays sleep timing, while a warm shower 1–2 hours before bed can help you fall asleep faster.
3) High dose creatine for brain energy
What I do: I bump creatine from my normal 5g a day to ~20–30 g total for the day, split into 3 servings (pre-breakfast, with breakfast, mid-morning).
Why it works: Under sleep loss, the brain’s phosphocreatine/ATP buffer is stressed. Read: your brain is having a tough time making and transporting energy. A single high dose (~0.35 g/kg bodyweight; ≈25–30 g for many adults) has been shown to improve cognitive performance and processing speed during sleep deprivation. Splitting doses reduces GI upset; higher single servings (≥10 g at once) are likelier to cause some GI upset. Creatine is generally safe for healthy adults; hydrate, and if you have kidney disease or are under medical care, check with your clinician first.
4) Adjust food to counter the metabolic hit
What I do: I know I’m temporarily hungrier and more insulin resistant as a result of the insufficient night of sleep. So I build meals around protein + plants + healthy fats, keep sugars low, and avoid starches like rice and potatoes. Meals look simple: meat and a vegetable or some berries with some olive oil drizzled on top or salted avocado on the side.
Why it works: Short sleep shifts appetite hormones—leptin the satiety hormone down, ghrelin the hunger hormone up—and increases feelings of hunger. Even one partial night of sleep loss can measurably reduce insulin sensitivity; a week of restriction makes it worse. Stabilizing hunger with protein, produce, and fats helps curb blood sugar spikes and snack cravings.
5) Stay active, but downshift training
What I do: I swap heavy strength training or hard aerobic intervals for a long outdoor walk (bonus: morning light exposure to set your circadian rhythm) plus mobility and maybe a few easy technique sets. I keep my time in the gym sacred, but focus more on getting the body moving at low intensity than driving a training stimulus
Why it works: Sleep loss degrades neuromuscular coordination, raises perceived effort, and impairs performance. Light–moderate activity still boosts mood and can support better sleep that night—without layering on more stress to your already compromised recovery capacity.
While these five actions won’t magically fix a bad night of sleep, they do dramatically improve how I feel and my ability to get work done while setting me up for a better night of sleep to come.
The Simple Plan
On Waking Coffee + 100–200 mg L-theanine.
Morning 30–60 min brisk walk outside (get bright light).
Meals: 30–50 g of protein each; pile on veggies/berries; drizzle EVOO; skip added sugars.
Creatine: ~8–10 g × 3 (morning split).
After 12:00 No more caffeine.
Evening Light mobility; hot shower 1–2 h pre-bed; no bright screens for 60 min; read a paper book.
Notes
Caffeine: total ≤300 mg/day for most adults; lower if pregnant/breastfeeding or sensitive.
Creatine: choose creatine monohydrate, ideally third-party tested; split doses if your stomach is touchy.