Try these tips to feel energized and awake even when you tossed and turned the night before.
Whether brought on by sick kids or the stress of a looming deadline, restless nights happen. Fortunately, it's possible to eat, drink and rest your way back from a sleepless night. Here's how to feel energetic and rested after a bad night's sleep.
Choose the right foods
Why does that doughnut look so very good when you're so very tired? "Sleep restriction has been clearly shown to increase appetite for calorie-dense foods," says Dr. Charles Samuels, founder and medical director at the Centre for Sleep and Human Performance in Calgary. Tara Maltman-Just, pharmacist and executive clinician at Vitality Integrative Medicine in Winnipeg, agrees. "After a night or two of sleep deprivation, we tend to go for things that will give us that instant energy surge: sugar, energy drinks, coffee, even carbohydrates," she says. "However, we'd be best served over the course of the day by making sure we're balancing each meal or snack with protein and a healthy fat."
If you're struggling to keep your eyes open, enjoy eggs with veggies for breakfast or a salad with nuts and avocado for lunch. That way, says Maltman-Just, "you give your body continuous good-quality energy that will release gradually."
Get to know joe
As caffeine-crazy Canadians, many of us can't get by without our morning (and afternoon) cups of joe. But consuming too much caffeine makes it less effective—even when we need it most, like after a long night spent tossing and turning.
To keep your brew working for you, reduce your daily caffeine consumption to one or two cups of coffee in the morning, says Dr. Samuels. "Then, interject caffeine where required," he says. "For instance, if you're sleep-deprived and need to be awake for a meeting that afternoon, that's the time you would use caffeine."
Nab a nap
Add some force to that caffeine kick by adding a 15- to 20-minute nap after you've downed a cup. "A nap is far more effective than caffeine, and a nap plus caffeine is most effective," explains Dr. Samuels. Because caffeine's alertness-boosting effect takes 30 to 60 minutes to peak, drinking a cup of coffee before snoozing will provide the benefits of a rejuvenating short stretch of sleep as well as a natural limit to the nap.
Try one of the sleeping methods to help you get a better night's rest.
This story was originally part of "Bouncing Back From A Bad Sleep" in the November 2015 issue. Subscribe to Canadian Living today and never miss an issue!
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Pull out all the stops for Santa this year, starting with a batch of cookies that are ALMOST too good to share.
For a shift from standard royal icing, we've topped these sugar cookies with marzipan, a mixture of sugar and almond paste, which is easy to roll out and adds rich flavour.
Get the recipe: Marzipan Star Cookies
Drop cookies make a fuss-free base for these delightful sandwiches, as there's no rolling out or cutting required.
Get the recipe: Minty Swirl Sandwich Cookies
A crunchy chocolate topping adds a whole new level of deliciousness to the winning combo of chocolate and peanut butter.
Get the recipe: Peanut Butter and Chocolate Crunch Cookies
A creamy, sweet and nutty filling takes these cakey chocolate cookies to a whole new level.
Get the recipe: German Chocolate Sandwich Cookies
Slice-and-bake cookies are great for time-pressed cooks because there's no rolling or cutting out shapes—simply form the dough into a log, chill and slice.
Get the recipe: Chocolate Almond-Slice-and-Bake Cookies
Buttery shortbread gets a warm hug from spiced gingerbread dough in this mash-up of two favourite holiday cookies.
Get the recipe: Two-Tone Gingerbread and Shortbread Cookies
Store a log of this oatmeal raisin dough in your freezer so you can enjoy freshly baked cookies at a moment's notice.
Gooey marshmallows and melted dark chocolate give these soft thumbprint cookies the irresistible flavour of the classic campfire treat.
Get the recipe: S'mores Thumbprints
Sesame seeds add the perfect amount of savouriness to these otherwise sweet cookies.
Get the recipe: Apricot Sesame Thumbprints
A buttery coconut filling takes these chocolate cookies into extraordinary territory.
Get the recipe: Chocolate Almond Coconut Thumbprints
Stuffed with a creamy cookie-crumb filling, these soft chocolate cookies are a cocoa lover's dream.
Get the recipe: Cookies and Cream Sandwich Cookies
Get creative when painting the glaze onto the trees. Windswept cedars, bending pines and evergreen boughs dotted with tiny bobbles look wintry and festive.
Get the recipe: Painted Tree Cookies
No ugly sweater party is complete without these themed cookies!
Get the recipe: Ugly Sweater Cookies
These colourful wreaths may look intricate, but all you need is a piping bag with a small star tip to give them their realistic look.
Get the recipe: Festive Wreath Cookies
White sprinkles give these stockings a fluffy-trim effect.
Get the recipe: Stocking Cookies
Every bite of these easy-to-make cookies will melt in your mouth.
Get the recipe: Classic Whipped Shortbread
Two buttery chocolate chip cookie doughs—one with an extra hit of chocolate—are baked together to make these scrumptious cookies.
Get the recipe: Two-Tone Chocolate Chip Cookies
These soft and cakey molasses cookies are rolled in coarse turbinado sugar for a pleasant crunch and an extra hit of sweetness.
Get the recipe: Big Fat Molasses Cookies
These festive drop cookies are both chewy and crisp.
Get the recipe: White Chocolate Sprinkle Cookies
Christmas colours add holiday flair to these giant cookies.
Get the recipe: Festive Canvas Cookies
We've added a subtle blend of spices to basic shortbread for extra festive flavour.
Get the recipe: Spiced Ombre Snowflake Cookies
These chewy, mildly spiced cookies are covered in a pretty crunchy coating. They may appear soft when they come out of the oven, but they will firm up as they cool.
Get the recipe: Chewy Spiced Double-Chocolate Cookies
Cold temperatures and harsh winds can take a toll on your lips—and there is nothing sexy about a chapped mouth. The good news? Our favourite lip balms can help eliminate dry, sore and chapped lips. These affordable picks range from $4 to $32.
Blistex helps to relieve sore lips & restore moisture balance.
Blistex Deep Moisture Renewal with SPF 15, $4, walmart.ca
A 100% organic and 95% natural lip balm that's packed with antioxidant-rich vitamin E, soothing shea butter and jojoba oil.
EOS Sweet Mint Lip Balm, $4.50, walmart.ca
Chapped lips are rescued instantly, thanks to a hint of eucalyptus—plus cooled by a touch of icy menthol.
Maybelline New York, Baby Lips Dr Rescue Medicated Lip Balm, $5, maybelline.ca
This natural lip balm is loaded with coconut- and sunflower oils and rich in vitamins.
Burt's Bees Beeswax Lip Balm Tube, $5, burtsbees.ca
This hydrating balm contains shea butter, beeswax, grapeseed oil, vitamin E and meadowfoam seed oil to keep your lips soft, comfortable and looking great.
Sephora Collection Super Nourishing Lip Balm, $8, sephora.ca
Formulated with soothing emollientsl ike Squalanea, Lanolin, Wheat Germ Oil and Vitamin E this pick helps to protect lips from the drying effects of cold weather.
Kiehl's Lip Balm #1, $12, kiehls.ca
This balm leaves lips soft, repaired, and protected through antioxidants like grape polyphenols and repairing apricot oil.
Caudalie Lip Conditioner, $14, sephora.ca
This 99% all natural lip balm helps to smooth dry and chapped lips.
Yes to Coconut Naturally Smooth Lip Balm, Coconut, $15.30, amazon.ca
A concentrated lip treatment that will keep dry lips smooth and soft. This formula includes honey, beeswax and propolis extract that helps to soothe skin and provides instant relief to dry lips.
First Aid Beauty Ultra Repair Intensive Lip Balm, $25, sephora.ca
This product acts as an ultra-hydrating lip treatment that conditions lips. Plus it also enhances volume and improvies the overall definition of the lip area.
Fresh Sugar Advanced Therapy Lip Treatment, $32, sephora.ca