We've all been there — tossing and turning all night, counting down the hours until we have to get up for work in the morning. Sleepless nights are no fun.
And the unfortunate reality is that even though you feel like crap the next day, you still have to show up at the office, ready to give 110%.
While the thought of working an eight-hour day may seem impossible, it turns out that there are things you can do to get through it.
Here's how sleep researchers who talked to New York magazine's Melissa Dahl and other experts say you can structure your workday to power through the crankiness and exhaustion:
DON'T MISS: 11 bad habits that are ruining your sleep
7 a.m.: Wake up
Whatever you do, don't hit snooze. It may feel awesome in the moment, but those seven extra minutes won't make you more alert — and they could make you late.
7:05 a.m.: Have a little coffee
Normally you wouldn't want to have your first cup of coffee until an hour or so after waking, but when you're going on little to no sleep, one small cup or mini espresso first thing will help.
It's natural to feel groggy in the first 20 to 30 minutes of waking, so a little jolt in that window can help clear the fog.
Any more than that, NYU School of Medicine sleep-disorders expert Joyce Walsleben tells WebMD, won't make you more alert but will likely give you the jitters.
7:30 a.m.: Eat breakfast
Stick to whole grains, protein, and a little fruit— sugary junk will give you an energy spike, but it will last only about 20 minutes. And don't wait too long — research suggests that eating within an hour of waking boosts your mood and mind.
See the rest of the story at Business Insider