10.03.2025 Gabriele Strasser 469

5 tips on how to get through the day with little sleep

We all experience nights when we don't get enough sleep. The next day we are exhausted, listless and less productive. Here are five good tips on how to get through a tired day and which pitfalls to avoid.

Facts about sleep

• • A third of adults in Germany state that they regularly or occasionally do not sleep well.

  • Lack of sleep has a similar effect to alcohol - among other things, it restricts attention and concentration, and therefore also judgment.

  • Around 20 percent of fatal accidents in Germany are caused by fatigue.


Strategies against fatigue: 5 tips


1. hurry up and wait


You may want to compensate for your tiredness with a lot of speed - but right now it is important to keep a calm and level-headed pace. Even if it sounds unusual, meditation can give you a little energy boost.



2. the right setting


On tired days, it is particularly important that the surroundings are as distracting as possible and that you feel comfortable. 

This can help:


3. variety and activation


Make sure you keep moving and provide variety. For example, work standing up from time to time or change places. You can have light and healthy snacks such as nuts or apple slices as a small energy boost.


Tip: Chewing gum stimulates blood flow to the brain and therefore promotes concentration. A little massage on your face or earlobes can also do you good.



4. active breaks


If you work sitting down, get up during your break and leave your desk. A few stretching exercises work wonders to regain some energy and prevent tension. 

Always good for a little energy boost: take a short walk out into the fresh air or have a quick chat with colleagues.



5. stay hydrated


The body can only function properly if it is well hydrated. Keep yourself well hydrated throughout the day, especially in the form of water. 

Herbal teas without added caffeine provide variety. A few splashes of cold water on the face or wrists will also help you feel fresher.



This helps with work: clear time management, small rewards


If possible, take a strategic approach to planning your tasks, even on tired days.

At the beginning of the day, get an overview of everything that needs to be done and set realistic goals . Determine your priorities and schedule strenuous tasks into your most productive time slots.

Also define clear working hours and break times.


Small rewards can also help on tired days. Think about what you can do to give yourself a little treat in between.



Caution, trap: these "aids" are counterproductive


Many popular weapons against fatigue satisfy a momentary need, but make it even harder to get through the day.


1. too much coffee


Too much caffeine can make you jittery and disrupt your sleep rhythm. Therefore, drink a maximum of two cups before lunch and stick to caffeine-free drinks for the rest of the day.


2. sitting for too long


When we are tired, we want to be as comfortable as possible. But sitting for long periods without variety usually makes us even more tired and also leads to tension.



3. heavy food


On tired days, fatty, sweet and salty foods are particularly tempting, as our body recognizes calorie-rich foods as quick sources of energy. However, the short-term sugar high is usually followed by an energy low.



A good end to a tired day


Finally done, the working day is over! The way you spend the evening sets the course for the next day. Of course, you can treat yourself to a series or a social media session, but set yourself a time limit. 

You should also continue to avoid caffeinated drinks and go to bed at your usual time despite being tired in order to return to a healthy sleep rhythm.