9 Ways To Fake A Good Night’s Sleep

Have you ever had a sleepless night? Who hasn’t, right?

No matter how dedicated you are to logging your eight hours, sometimes less-than-stellar sleep is inevitable.

But dragging all day just isn’t practical, at least not in my hectic life. I’ll bet it isn’t in yours either.

But back away from the energy drinks and coffee… they will just make you wired, and tired again later. Instead, I’ve found some great eye-opening tips that can help you fake it ’til you wake it.

Some are fun, and some are downright silly. But they all work for me. Here are a few of my favorites:

Practice your posture

Walk around the living room with a book poised on top of your head. Poor posture compresses your lungs, depriving the body of oxygen. Balancing the book forces you to stand up straight. An added bonus: Catch a glimpse of yourself in the mirror and see how silly you look. The sound of your laughter may even perk up the neighbors!

Color you awake

Swap out your neutral clothing for something red, yellow or orange. These types of colors stimulate emotional centers in the brain that make us feel more upbeat and cheerful.

Drink up – even if you’re not thirsty

Dehydration is a major factor when it comes to fatigue. If you’re thirsty, that means it’s already too late. Drink throughout the day so you never get to that dehydrated state. Throw slices of lemon and lime in your water to really liven things up.

Let there be light!

Throw open the shades, or turn on all the lights in the room. Melatonin, the hormone that tells us when it’s time to go to sleep, can’t be produced in the presence of bright light.

Breathe deeply

When you’re under stress, breathing becomes shallow and blood may be low in oxygen and high in carbon monoxide, making you feel foggy. Try this trick to breathe deeper: Every time the phone rings, imagine bringing your breath all the way up from your feet. It may sound odd, but it will force you to take more full breaths throughout the day.

Crank it up

Put some rock music on your iPod and bust-a-move. Get your kids in on the action if you can. Mine love this trick!

Wash your face

Use peppermint soap, or put a few drops of peppermint essential oil on a wet washcloth and breathe in the vapors.

Work it out

You knew I’d sneak in a way to recommend exercise, right? But just five minutes of aerobic activity can bring oxygen to the muscles, putting more pep in your step. Try jumping rope or a dash up and down the steps. Or just stand up and stretch.

Step away from the cookie jar!

You may want to dive deep into a bowl of Oreos when you’re exhausted, but a sugary carbohydrate will enter your bloodstream quickly then leave just as fast. That will send your blood sugar crashing. And drive you straight under the covers. Instead: grab a handful of raw almonds or healthy trail mix. Protein will help stabilize your blood sugar and increase dopamine production, a brain chemical that helps you stay alert.

I hope you enjoyed my slump-busting tips. Do you have a trick that helps keep you perked up during the day? I’d love to hear about it!

And most importantly… get some sleep! These are only short-term solutions for when you haven’t received enough shut eye. Studies are clear that lack of sleep can lead to a myriad of health issues, plus make it almost impossible to lose weight.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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38 comments

  1. Hi Dr.. Steve, I just started drinking Apple Cider
    Vinegar with organic lemon and tap water? My
    A1C is borderline high and have not used honey.
    I didn’t want my blood levels to go up using honey.
    Can you please comment on this and is tap water ok?
    Appreciate your advice..

    • Dr. Steve Sisskind

      Hi Elaine,

      Thank you for writing in and for sharing your concerns with us! Your tonic you will have the same effects even without the honey. Though Honey will add more benefits, Apple Cider Vinegar + Lemon will still render the same effects in digestion and sugar spikes. Yes, tap water is fine to use but only if you are certain it is safe for drinking. Make it a healthy day!

  2. Hi J have a really bad thyroid for years. My doctor said it’s getting better but I am slowly losing weight. It’s driving me crazy. I gained the weight due that bad thyroid. I did know why I was gaining so much weight until I went to the doctor.I go to the gym and u am losing inches but not as fast as I would like. It seems I am gaining the weight due because of my muscles. I am on pills for my thyroid but I think they need to be increased but I have a bad heart and don’t want a heart attack.Thank you and just tell me what you think. Mary Boraski.

    • Dr. Steve Sisskind

      Hi Mary,

      Thank you for writing in and for sharing your concerns! It seems you are moving in the right direction and are responding well to the changes you and your doctor are making. We recommend a slow and steady weight loss of 1 to 2 pounds per week. If you go any faster that this, you may experience complications such as malnutrition, dehydration or hypoglycemia. All of which have serious repercussions and could set you back health wise. I recommend that you speak with your personal doctor and get his thoughts about your current situation. Your health is of the utmost importance and we want you to stay safe along your weight loss journey. Make it a healthy day!

  3. Every morning I drink 10oz warm water with 1/2 teaspoon Pink salt and juice of 1lemon. Have done this for 7 or 8 months. I had thyroid cancer in 1992 and part of my thyroid was removed. Lately I have not felt right in my thyroid area. Could the lemon juice and salt water have any effect on my thyroid?

    • Dr. Steve Sisskind

      Hi Bette,

      Thank you for sharing your concerns with us! I cannot say for certain if this is the cause of your discomfort. The best course would be to visit your doctor and get evaluated. There could be a number of reasons that has brought this about and we may want to get this looked at the soonest time possible. Hope this helps! Make it a healthy day!

  4. I have Parkinsons for 19 years. I was only 38 then. About 9 years ago i gained 78 pounds on 4 months due to one of the meds i was on. I have not been able to get completely back to my prior weight no matter how much i diet or exercise. It is all around my waist and i have never had that before either. I am extremely stressed all the time and dont sleep well at all. Always constipated, but that just goes with having the disease. Could this weight gain be sticking to me because of cortisol and do you have sny suggestions?

    • Dr. Steve Sisskind

      Hi Breezy,

      Thank you for writing in! I cannot say for certain if cortisol alone is making you gain weight. I suggest you speak with your doctor about this and get their thoughts. As for suggestions, a high fiber diet, plenty of water and probiotics will help with the constipation. Also, I understand exercising may be a challenge but I do encourage you to move about as much as you can. I find that moving about, getting more active slowly restores your range of motions and the soreness becomes a little more bearable as the days go by. It is always important to start out with a set with which your are comfortable of doing. You can increase the resistance or the intensity of your workouts after a few months but always be sure to talk to your doctor before embarking on the more physically demanding routines. Make it a healthy day!

  5. I use doterra lemon essential oil in my drink with the ACV. Is that ok to use,if I don’t have a real lemon on hand?

    • Dr. Steve Sisskind

      Hi Kae,

      Thank you for writing in and for posting your question! I am not familiar with the product you mentioned but do know that a good amount of heat may be used in extracting the oils from fruits and vegetation. If so, this tends to destroy nutrients and all is left if the aroma or bouquet. If available, I do suggest you try fresh fruit juices squeezed in your supermarket. They are able to keep some of the nutrients but you must watch your portions as these tend to have plenty of sugar too. Or, you can try ordering fresh lemons online as they ship well and tend to last for weeks in the refrigerator. Hope this helps! Make it a healthy day!

  6. I was drinking 1 glass of water each morning with 1/2 a fresh squeezed lemon, then drinking water throughout the day. About a month into this i was having severe stomach issues i went to the gastrointestinalogist and they said I had ulcers caused by the lemon water. So what do I do now!i had the same problem with the acv.

    • Dr. Steve Sisskind

      Hi Jan,

      Thank you for posting your concerns! I am deeply sorry to learn of your discomfort and recent diagnosis. I do highly recommend that you always heed the advice of your doctors and work closely with them in terms of your treatment and healing. While most folks can tolerate Apple Cider Vinegar and Lemon infused water, there is a chance that some may not. Again, I am deeply sorry to learn of your discomfort and do hope you feel better soon. Make it a healthy day!

    • The lemon water didnt cause ulcers. Had ulcers before that the lemon water aggravated. Very surprised a real doctor would tell you that.

    • Last I heard the medical community said ulcers were caused by H Pylorus bacteria overgrowth I the stomach. I’m surprised the GI guy did not put you on an antibiotic or recommend any pro-biotics.
      I’d get a second opinion.

  7. I have lost 40
    Lbs due to illness , but still have much more to
    Lose. How to I continue to keep loosing healthy now?

    • Dr. Steve Sisskind

      Hi Beth,

      Thank you for writing in and for sharing your experience with us! I am deeply sorry to learn that you are recovering from an illness and do hope you are all better now. That said, It’s very important to understand how keeping your systems balanced by making healthy food choices, exercising and getting 8 hours of sleep each night, helps in coping with the changes your body is experiencing and in losing weight during this time. Be sure to work closely with your personal doctor and get his assessment as you go along your way. Your health is of the utmost importance and while I do understand the need to lose weight, your complete recovery from your illness ( which has led you to lose 40 pounds drastically) takes precedence. Make it a healthy day!

  8. I drink lemon juice/water some times since I’m skinny. I need to gain. weight. Am a senior and weight only 80# but I only eat vegetables & fruits and some seafood. Am allergic to gluten, wheat and lactose. But I get hungry after an hour of eating No. salt or sugar intake. Need your sugestion:please. Thank you.

    • Dr. Steve Sisskind

      Hi Celiannie,

      Thank you for writing in and for sharing your concerns with us! Most people think that gaining weight, in a healthy way, is simply adding more food into your diet. surely you will gain weight but other numbers such as your cholesterol or blood sugar levels will be elevated too. The best way to gain weight would be too have a healthy balanced diet, get a good amount of lean protein (beef, poultry or game) into your diet and enough sleep, to start. Other finer details such as an exercise suited to your body type will need to be supplied by your doctor or a personal trainer as they can directly observe your progress and safety. Hope this helps! Make it a healthy day!

  9. Hello please can you help me I’m 54 nearly, I was drinking lemon and ginger water twice a day which I think I lost about 5lbs but my reflux got bad and had to stop and I’m putting on weight now , Can you recommend something else please .

    • Dr. Steve Sisskind

      Hi Angela,

      Thank you for writing in and for sharing your concerns with us! I completely understand your concerns and do hope you are all better now. Apple Cider Vinegar with Lemon Juice and Honey is fairly well tolerated and I suggest you give that one a try instead of the ginger mix. Also, be sure to drink at least 2 liters of pure water and not just the ACV blend. Also I suggest, Lemon water, ACV and a few slices of cucumber for a different kind of twist. Hope this helps! Make it a healthy day!

  10. I meant Dr Steve.. my apologies!

  11. Staying cool is a must for me or I will feel sluggish no matter how much sleep I get, and now that I’m going through “the change of life” it has become even more pivotal.

  12. I turned 35 today and I feel horrible,because I look like a 45. What should I do to look goo

    • Dr. Steve Sisskind

      Hi Qaisar,

      Thank you for writing in and for sharing your concerns! you are not alone there! Getting a good night’s sleep is one. A balanced diet is another way to start feeling and looking young. Exercise is a must but you must not over do it. Lastly, be sure to get in plenty of water as it helps keep the skin supple and you get to flush out toxins too! Hope this helps!

  13. I like to drink warm lemon water in the morning. Hear that it gets digestive system cleans the blood . I just underwent a six-week invasive cancer treatment for cervical cancer.

  14. I like to drink warm lemon water in the morning.

  15. I sip on quart of water, apple cider vinegar and honey until it’s gone then I repeat 1 more. Is this ok?my friends think this a waste of time. I’m close to 80 yrs old and I do get up every hr and walk and march..

    • Dr. Steve Sisskind

      Hi Marilynn,

      Thank you for writing in and for sharing your concerns with us! there should be no problem with you consuming ACV and honey water daily or regularly so long as you keep a close eye on the amount of sweetener you use. Be sure to not use more than 2 tablespoons of honey per quart. Also, I do suggest you try other kinds of infused water such lemon and cucumber to help things along in the morning. Lemon and cucumber have great effects on the digestive tract and can help keep you regular. Kudos to the 1 hour walking!! I hope this helps! Make it a healthy day!

  16. drink 200ml. water in 10mm added sekanjebin ? in it fiist thing in morning.

    • Dr. Steve Sisskind

      Hi Simon,

      Thank you for writing in and for sharing! Yes, I do the exact same thing but with Apple Cider Vinegar and raw honey. Have a healthy day!

      • Hi Simon-
        I’m 50 and drink a cocktail in the morning of warm water, really raw honey, ACV and lemon juice. I use Real Lemon lemon juice. I have terrible problems with stomach issues and regularity. Is there a certain amount of each ingredient you NEED to consume? Also, is the lemon juice ok or does it have to be fresh squeezed lemon juice?
        Thank you in advance!

      • Dr. Steve Sisskind

        HI Kimberly,

        Thank you for writing in and for sharing your concerns with us! The suggested recipe for the Apple Cider Vinegar and Lemon is 2 teaspoons ACV to 1 teaspoon Lemon and 1 teaspoon honey– added into an 8 ounce glass of water. However, you can also suit this according to your taste or wanted volume. I am not certain about Real Lemon Juice as I am not completely familiar with the product, however, do suggest that you read the label to see if it has any preservatives or artificial flavors and sugars. Hope this helps! Make it a healthy day!

  17. Thkz I’m Gona try it

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