A bad night of sleep is a fact, not a story. The body responds to context, not to guilt. The most useful thing you can do the next day is to treat the bad night as a fact — and move on.
The morning
Get up at the same time. Even if you are tired. Even if you would rather sleep in. The body clock reads consistency.
The light
Sit in front of bright light for two minutes. The light resets the clock. The clock does not read coffee.
The caffeine
Drink your normal amount, at your normal time. Do not drink more. The cup of energy is smaller than you think.
The nap
If you need a nap, take it before 3 pm, and keep it under 20 minutes. A 20-minute nap restores; a 90-minute nap moves the clock.
The night
Go to bed at the normal time. Do not go to bed early. The body clock reads the early bedtime as a delay, not a recovery.
A bad night is a fact. The story you tell yourself about the bad night is what makes it worse.
