Your nights have been settling, and then one night the ache comes back, or you just can’t drift off. It’s natural to worry that things are slipping. But one bad night is a normal part of sleep for everyone, and how you respond the next day matters far more than the night itself.

Bad nights happen to everyone

Even people who sleep well have the odd poor night. Stress, a busy day, a late meal or a flare of aches can all play a part. A single bad night doesn’t mean your progress is lost. Your body is very good at catching up over the next night or two.

What turns one bad night into many

Sleep researchers describe how short-term sleep problems can become longer-term ones. It’s often not the bad night that causes the trouble, but what people do to make up for it. Lying in, napping for a long time or going to bed much earlier can feel helpful. But they can throw your body clock off and make the next night harder.

What to do the next day

After a bad night, many people find it helps to:

• Get up at your usual time, even if you feel tired.
• Get some daylight and gentle movement in the morning.
• Keep any nap short, under 20 minutes and before 3pm.
• Go to bed at your usual time, when you feel sleepy.

Coping with a tired day

A tired day is manageable. Research suggests a short night has a modest effect on how well you perform, so you can still get through your day. It may help to plan a lighter day if you can, and save demanding tasks for when you’re fresher.

If an ache was the cause

If an ache kept you awake, it’s worth thinking about what might have set it off, like a long day sitting or a change in your usual routine. Your evening VIDA video and a supported sleep position can help it settle again.

Something to try this week

After your next bad night, keep your usual wake time and evening routine exactly the same. Notice how you sleep the following night.

What to take away

• One bad night is normal and doesn’t undo your progress.
• Making up for lost sleep with lie-ins or long naps can make things harder.
• Keep your usual wake time and routine the next day.
• A tired day is manageable, and your body tends to catch up.

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