Sleep After a Night Out With Friends
A late night out is fun, and then comes the morning. This page helps you plan sleep and recover well.
On this page
Late night with friends ran long? Use the planner to set a sensible bedtime and follow a simple recovery plan for the morning.
Night out sleep planner
Enter the time you got home and your alarm. The planner shows how much sleep you will get and alarm options.
When you get home
- Drink a glass of water.
- Wash up and change.
- Keep lights low and phone down.
- If you ate late, stay upright a little and lie on your left side.
- Set the alarm and skip the snooze.
If alcohol was involved, read fixing sleep after alcohol.
The next day
- Get daylight early.
- Keep caffeine modest and early.
- Take a short nap before 3 PM.
- Go to bed early tonight.
Use the bedtime calculator to plan the night.
Frequently asked questions
How do I recover after a late night?
Keep your wake time near normal, get morning light, nap briefly and sleep early the next night.
Is a long lie in good after a late night?
An hour is fine. More than that shifts the body clock.
Should I drink coffee the next morning?
A cup in the morning is fine. Avoid it later in the day.
What if I feel sick the next day?
Drink water, eat light food and rest. If you feel very unwell, get medical advice.
How many nights does it take to recover?
One or two steady nights often restore things after a single late night.
Why am I still tired after 8 or 9 hours of sleep?
Common reasons include irregular sleep times, alcohol or late caffeine, a warm or noisy room, waking at the wrong point in a cycle, or sleep that is fragmented. Loud snoring with breathing pauses, or sleepiness that affects driving or work, should be checked by a doctor.
Does a consistent sleep schedule really matter?
Yes. A regular sleep and wake time supports your body clock, which can make it easier to fall asleep and wake up. Large gaps between weekday and weekend times can leave you feeling jet lagged on Monday.
How many sleep cycles do I need per night?
Most adults do well with 5 cycles (about 7.5 hours) and some need 6 (about 9 hours). Four cycles, about 6 hours, is short for most people and is better used as an occasional fallback than a habit.