HOW TO MANAGE AFTER A SLEEPLESS NIGHT

1 SAFETY FIRST
You’re not fit to drive to work for more than 20 minutes if you’ve had less than four or five hours’ sleep. Don’t risk it.

2 DODGE THE DIP
There is a natural surge in sleepiness early-/mid-afternoon; grab a coffee to help alleviate this.

3 POWER NAP
A 15-minute lunchtime snooze will lessen the effects of the afternoon dip.

4 EAT LIGHT
There are no diets or foods that are particularly good at promoting alertness; a heavy lunch can cause lethargy.

5 QUAFF DODGE
Even a small amount of alcohol at lunch will lay you out in the afternoon.

6 NO SNUGGLING
Avoid becoming too comfortable and warm in the office.

7 STRETCH YOUR LEGS
Walking or moderate exercise can temporarily relieve sleepiness.

8 FRESH TRACKS
Have a cup of coffee before driving home.

9 EARLY NIGHT
Get to bed early that evening.

Tips from Professor Jim Horne of Loughborough University’s Sleep Research Centre

HOW TO TAKE A POWER NAP

Schedule a regular time for your nap between 1pm and 3pm.

See whether you can find a quiet space for your nap – perhaps a library, coffee shop or even park bench.

Turn off any distractions, such as phone or pager, and set an alarm for 20 or 30 minutes.

Have a cup of coffee before you settle down – this should ensure you wake up fresh.

Don’t try too hard to fall asleep. Instead, breathe in through your nose to counts of three and out through your mouth to counts of six.

Tips from Tony Schwartz of the Energy Project and Professor Jim Horne