You stayed up late to watch the game of Portugal and you had to get up early today? Although a sleepy night should not be a habit, there are strategies that can help you fight sleep, regain energy and maintain productivity throughout the day.
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03/07/2026
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Ficar up late and sleep a few hours should always be an exception and not the rule. However, many people decided to make the exception to see, this morning, the game of the national team against Croatia (2-1).
If it was your case and if you still had to get up early to go to work today, then take note of these 8 tips from the Brain Effect website that will help you to be productive and feel less sleep throughout the day.
1. Drink water
The water is fundamental because it keeps everything working in the body. On the days you slept little, strengthen hydration with extra water or tea if it is your preference.
The liquid transports nutrients more effectively to the organs and brain, which it needs to stay alert.
2. Coffee
The good old coffee will be one of your best friends this morning, since this drink helps to give energy and scare away tiredness.
Just pay attention to the amount you eat, so as not to exceed what is needed by your body.
3. Sunlight
When the sun shines we feel more active, alert and energetic. After a sleepy night, take advantage of the sun and recharge your energy.
Once we face a heat wave, be careful not to do it in the hottest hours. It takes 20 minutes of sunlight to feel more awake.
4. Movement
Exercise is the best way to activate blood circulation. Go for a walk, run or ride a bike. If you are working, try to get up every hour and enjoy hydrate or walk a little.
5. Eat well
Usually, after a sleepy night, feel like eating processed and fat food. Resist temptation and choose more nutritious alternatives, such as whole fruits, vegetables and cereals.
Avoid sugar-rich foods, as they will only slow you down.
6. Take care of the digestion
When you sleep little, digestion suffers. The gastrointestinal system is very sensitive and reacts to even the smallest changes in the circadian rhythm.
When deprived of sleep, bacteria produce more toxins due to stress, which can cause stomach pain, swelling and even more fatigue. Choose friendly food from the gut.
7. Go to bed early
After a blank night, go to bed early instead of taking an afternoon nap. Your biorhythm is already unbalanced and a nap won't help.
8. Rest
After challenging your body to stay up late, you should give it the rest it deserves. Take a deep breath and take it easy.