Cleveland Clinic Doctor Talks About How to Recover After a Bad Night’s Sleep

CLEVELAND – A restless night can throw off an entire day, but experts suggest simple strategies to recover and reset your sleep schedule. Dr. Nancy Foldvary, a sleep specialist at Cleveland Clinic, emphasizes the importance of maintaining a consistent bedtime, even after a poor night’s sleep.

“Generally, we recommend that you go to sleep the next night at your regular time. We don't necessarily want to promote long naps during the day because that's going to erode sleep quality the following night,” Foldvary explained.

Following a sleepless night, short naps lasting no longer than 20 minutes can help without disrupting the next night’s rest. Additionally, Dr. Foldvary advises against oversleeping to make up for lost rest, noting that it won’t effectively compensate for chronic sleep deprivation.

To manage fatigue, incorporating moderate caffeine consumption, physical activity, and exposure to sunlight can be beneficial. These habits help energize the body and regulate circadian rhythms, making it easier to fall asleep later.

Dr. Foldvary also warns of the long-term health risks associated with chronic insufficient sleep, including weight gain, obesity, insulin resistance, diabetes, cardiovascular disease, and hypertension.

“Chronic insufficient sleep we know now leads to weight gain, obesity, insulin resistance, diabetes. Chronic insufficient sleep can increase the risk of cardiovascular disease, cardiac arrhythmias, hypertension,” Foldvary said.

If sleeplessness persists, Dr. Foldvary recommends assessing your sleep environment for potential disruptions, such as an uncomfortable mattress. Persistent issues may warrant a visit to a sleep expert to rule out underlying sleep disorders.