Secret to rebounding from a bad night’s sleep



Minute 1: How to recover from a rough night of sleep

Whether it’s caused by stress, alcohol, or a “just 1 more episode” Netflix binge, we’ve all had nights where the Z train went express and passed us by. One session of poor sleep can screw you up not just for the next morning, but also for days to come. The answer is not to apply a caffeine BAND-AID, but there are ways to make up for lost time according to a new article from LIVESTRONG: “8 Things Sleep Experts Do in the Morning After a Poor Night’s Sleep.” The best thing you can do is get on top of the issue as fast as possible. Resist the urge to hit that snooze button, as sleeping in will delay the body’s natural process for becoming sleepy as the day progresses, causing you difficulty falling asleep at a normal time the following night. Coffee is an obvious aide to jumpstart your morning, but there’s a natural remedy to drowsiness that could be even more powerful: the sun. Exposing yourself to sunlight during the day will promote alertness and regulate your circadian rhythm for better sleep consistency. Consider starting your day with a Sun Salutation. What’s that, you ask? Find out in “Sun Salutations Explained - and Why You Should Master Them.” In short, they’re a common practice in yoga stemming from a Hindu tradition of morning prayer. For best results, they can be performed facing the rising sun so that you get all the benefits we’ve already listed. Not to mention it will give your body a jump start on its vitamin D requirements. Here’s some advice on why it’s so important and how to absorb more of it: “How to get more vitamin D from the sun.” If you’re worried about choosing between healthy skin and sunlight exposure, fear not, according to the Skin Cancer Foundation. It is possible to absorb vitamin D even after applying protective sunscreen: “Sun Protection and Vitamin D.” #SunriseAndGrind

Minute 2: All about stress fractures

Stress fractures are all too common among runners, but don’t let that stress you out. Dive into “A Runner’s Guide to Stress Fractures” from Women’s Running to learn how to avoid them throughout your training. Stress fractures can occur even in healthy bones, and they usually develop due to overuse. High mileage, lack of recovery time, and lots of downhill running are all common risk factors. Stress fractures cause an aching feeling long after you stop running, but so do shin splints, a far less serious condition. To learn more about the difference, see “