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How to Recover from a Bad Night’s Sleep (and Stop the Spiral)

Writer's picture: April KelleyApril Kelley

One night last week, I was woken multiple times in the night due to a sick kiddo. 


At one point, I reached for my phone to check the time. 


I let out a loud internal uggh of frustration.   


I knew what was coming.


By morning, I was skipping my workout, snapping at my kids, unable to focus, and craving every carb in sight.


If you've ever had a night of disrupted sleep, you, too, know this spiral well.


Here's the thing - sleep is the lead domino. When it falls, everything else comes tumbling after. 


Photo by Tom Wilson on Unsplash
Photo by Tom Wilson on Unsplash

And for those of us juggling multiple roles (parent, professional, athlete, kind human), that tumble hits especially hard. 


So today, I want to talk about why poor sleep feels like such a full-body meltdown and how to better manage when it happens. 


The Science of Sleep 


So why does one bad night of sleep make everything feel off?


Think of your body like a smartphone battery.


When it's fully charged, everything runs smoothly.


But when that battery drops into the red zone, things get weird. 


Apps start crashing, everything slows down, and power-saving mode kicks in. 


That's exactly what happens in your body when sleep goes sideways. 


🔋 Low-battery mode =

  • Hunger hormones go haywire - leptin (the fullness signal) drops, while ghrelin (the appetite stimulant) rises

  • Blood sugar swings 

  • Stress hormones like cortisol surge

  • Cravings shift toward sugar and saturated fats 

  • Inflammatory markers spike 

  • Gut barrier function weakens, altering microbiome balance 


And so, the cycle begins: 


Poor sleep → Increased stress hormones → Sugar cravings → Poor food choices → Disrupted gut bacteria → Even worse sleep



Managing Sleep Disruptions


Here's the good news - research shows us there are strategic places to slow this spin down.


Small shifts in light exposure, food intake and timing, movement, and stress management can make a real difference.


  • Managing your light:

    • Getting early morning sunlight, think of it as your body's natural "start" button

    • Reducing light from electronic devices 2-3 hours before bed increases melatonin production

  • Creating a consistent bedtime routine and relaxing space

    • Keeping your bedroom temperature as cool as you can

    • Reducing noise and light 

  • Adjusting what and when you eat:

    • Cutting off caffeine earlier in the day if possible

    • Eating sufficient fiber-rich foods which support both sleep and gut health

    • Giving your digestive system time to rest by avoiding food 2-3 hours before bed

  • Moving your body:

    • Getting your movement in the morning or mid-afternoon in line with normal daily hormone fluctuations 

  • Managing your stress:

    • Practicing meditation, mindfulness, or deep breathing to support stress and sleep 


💭 MY TAKE


Now, before you close this email thinking 'Great, more sleep advice I can't actually use...' let me share something real.


If you’re a mom, a caregiver, or dealing with unpredictable health challenges, sleep is often out of your control.


So yes, science tells us how to optimize sleep.


But real life doesn’t always cooperate.


It can feel laughably impossible when:


  • You're up twice a night breastfeeding

  • Your toddler is going through sleep regression

  • Perimenopause has you up at 3 AM with hot flashes

  • Chronic pain or urgent bathroom trips interrupt your nights

  • Your to-do list is on re-run when you desperately want to sleep 


What I’ve learned is this: Instead of stressing over lost sleep, I focus on how I respond to it. 


Here’s what helps me: 


💡 In the moment (when I can’t sleep):

  • Deep, slow breathing or gratitude reflections 

  • Listening to an audiobook

  • Writing down racing thoughts (with low light)


☀️ The next day (to recover):

  • Getting outside for natural light exposure

  • Moving my body, even when I’m tired (harder exercise helps deep sleep)

  • Asking for help to carve out time for rest 


The goal? Acceptance, imperfection, and resilience.


🎯 YOUR TAKE


Reading about sleep won’t fix it—but taking action might.


So, let’s start small:

  • What’s one small thing you can control about your sleep?

  • What’s one doable shift you could try today?

  • How can you support yourself when sleep isn’t perfect?


Maybe it’s skipping your phone at 2 AM.


Maybe it’s getting more sunlight in the morning.


Maybe it’s just not stressing about a rough night.


✨ FINAL THOUGHT


That night I mentioned? It happened again last night.


But this time, I didn’t check my phone and feel angry. 


Instead, I took deep breaths, reminded myself this too shall pass, and this morning—despite feeling exhausted—I got on my bike anyway. 


Because I’ve learned this: Perfect sleep isn’t always possible, but how I respond to poor sleep is within my control. 


So, the next time sleep doesn’t go according to plan, remember: even small actions can make a difference. 


Tomorrow’s a new day to reset. 


And you’ve got this.






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