For a more positive outlook: Rise early
In a study from the journal Emotion of more than 800 adults aged 17 to 79, people who call themselves early risers reported more positive emotions (feeling peppy, cheerful, and active) than night owls. Extreme morning types—those who woke between 5 and 6:30 a.m.—were the happiest. “Exposure to morning light helps your body produce mood-enhancing serotonin,” says W. Christopher Winter, MD, director of Charlottesville Neurology and Sleep Medicine in Charlottesville, Virginia.
To make it through a sleepless week: Snooze more the week before
Of course, skimping on sleep is never a good idea, but if you know you won’t be able to get the recommended seven to eight hours for a few days—say, because of a business trip or a work deadline—you can log extra shuteye the week before. In a study in the journal Sleep, people who did this scored better on cognitive tests than people who went through the week of shortened sleep without having slept extra the week before. During that first week, participants slept about two additional hours each night, averaging about 8 hours total. Researchers suspect that routinely obtaining more sleep may prevent the accumulation of sleep debt.