We’ve all been there. Tossing, turning, and watching the hours slip away before the alarm goes off. The next morning, you’re foggy, sluggish, and reaching for anything with caffeine or sugar just to function.
But what you eat after a bad night’s sleep can either help you recover or make you feel even worse.
“When you don’t sleep well, your body produces more hunger hormones and craves quick energy,” says Veronica Plasencia, MD, with Soundview Medical Associates. “That’s why we tend to reach for sugary foods or refined carbs the next morning — but they can cause energy crashes and make fatigue worse.”
Instead, the key is to choose foods that refuel your body gently and steadily. Here’s what to add to your plate after a long night of no sleep.
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1. Start with water
If coffee is the first beverage you’re reaching for, think again.
“Instead of starting your day with a cup of coffee, have a glass of water. Even mild dehydration can amplify fatigue and brain fog,” says Dr. Plasencia. “A glass or two of water before your morning coffee can help you wake up naturally.”
Try adding lemon or cucumber slices for a little flavor boost — and aim to sip water steadily throughout the day.
> Related: How to Reset After a Week of Takeout and Zero Motivation
2. Add some protein
After a rough night sleep, your blood sugar levels are more likely to fluctuate.
“Protein helps stabilize your energy and mood,” says Dr. Plasencia. “It also reduces the urge to overeat later in the day.”
Start your day with eggs, Greek yogurt, nut butter on whole-grain toast, or even a handful of nuts for a steady start. These are some of the best foods to eat after a bad night’s sleep, since they help your body refuel without causing another crash.
> Related: 7 Protein-Packed Foods to Add to Your Diet
3. Choose complex carbs
Not all carbs are the enemy. It’s the refined ones that cause problems.
“Whole grains, oats or quinoa provide long-lasting energy without the crash,” says Dr. Plasencia. “They also contain fiber, which supports digestion and keeps you full.”
A bowl of oatmeal with fruit or whole-grain toast alongside your eggs can help power you through the morning.
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4. Reach for fruit
Fruits like bananas, berries and oranges are rich in vitamins and natural sugars that replenish your energy reserves.
“They’re also full of antioxidants, which help reduce inflammation caused by poor sleep,” says Dr. Plasencia.
Add them to your breakfast, blend them into a smoothie or keep them on hand for a mid-morning snack.
> Related: The Best 8 Fruits for Your Health
5. Don’t forget healthy fats
Yes, really. Fat is fuel — especially when your brain feels foggy.
“Healthy fats like avocado, olive oil and nuts support brain function and satiety,” Dr. Plasencia says. “Keeping good fats – either monounsaturated or polyunsaturated – on hand is essential. Be sure to check the nutrition label on each product to learn what type of fat they contain.”
Try avocado toast with a sprinkle of chia seeds or drizzle olive oil over scrambled eggs, or a small bag of nuts to enjoy throughout the day.
> Related: 5 Healthy Breakfast Ideas for Busy Mornings
6. Limit caffeine
A second or third cup of coffee might sound tempting, but it can backfire when you’re already tired.
“Too much caffeine can make you jittery and disrupt your next night of sleep,” says Dr. Plasencia. “Stick to one or two cups in the morning, and then switch to water or herbal tea.”
If you’re craving something warm later, go for green tea — it has a smaller caffeine dose and calming antioxidants.
> Related: 6 Benefits of Caffeine (and How Much Is Too Much)
7. Skip the sugar
It’s easy to reach for pastries or sweet cereal when you’re tired, but they won’t help for long.
“Sugar gives you a quick energy boost, but your body burns through it fast — leaving you more tired and irritable,” explains Dr. Plasencia.
Opt for balanced meals with protein, fiber and healthy fat instead. Because knowing what to eat after a bad night’s sleep can make all the difference in how you feel the next day.
“Your body can recover faster if you give it the right fuel,” says Dr. Plasencia. “Focus on hydration, balance and real food instead of quick fixes.”
And while you’re at it, plan for a better night ahead — turn off screens early, dim the lights and make tomorrow’s breakfast something worth waking up for.
