After hours of tossing and turning, surviving the day ahead feels like a tall order. Your first instinct might be to reach for a vat of coffee. This may pick you up temporarily, but remember that caffeine could negatively affect your sleep quality up to 16 hours later. Feel free to grab a cup, but be reasonable in your consumption so as not to set yourself up for a second rough night.&ldquo;The best thing you can do is just hit the ground running,&rdquo; says Neil Stanley, a member of the European Sleep Research Society. &ldquo;You&rsquo;re&nbsp;going&nbsp;to feel some sleep inertia [otherwise known as grogginess and disorientation] for a while, but don&rsquo;t let that frame your day. Open the blinds and get some daylight so your body knows it&rsquo;s time to be awake, or step out for some fresh air.&rdquo;If you&rsquo;re struggling when the afternoon rolls around, a short snooze could help you over the hump. The ideal nap is 20 minutes&mdash;longer ones put you at risk of entering, and then interrupting, deep-stage sleep, causing you to feel even fuzzier than before. Don&rsquo;t be too concerned about whether or not you actually doze off: in a study from the sleep research center of&nbsp;Loughborough&nbsp;University in Britain, fatigued people who had consumed 200 milligrams of coffee(equivalent to two cups) and then rested without sleeping for 15 minutes still reaped benefits.Physical activity&mdash; even just taking a brisk walk&mdash;could also give you an energy boost. If you&rsquo;re engaging in more active exercise, however, do it at least three hours prior to bedtime so your body has a chance to cool down before your next attempt at getting some shut-eye.Before bed, unwind with a relaxing activity such as reading, meditation or listening to quiet music. If you&rsquo;re feeling worried, try putting those concerns aside by writing them&nbsp;down&nbsp;and&nbsp;telling yourself they can always wait until tomorrow. Above all, don&rsquo;t stress about the previous night, which won&rsquo;t cause any long-term problems&mdash; unless you let it propel you into a vicious cycle of sleeplessness caused by anxiety over sleeplessness. Instead, lie down, close your eyes and allow your mind to wander. A night or two of superior slumber will have you back to normal in no time.

Surviving Substandard Sleep

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