People claim that they get less and less sleep nowadays. They usually blame busy schedules and long working hours for poor sleep and shorter sleeping hours, overall. But even if you don’t work or study, sometimes you have to stay awake longer. If this turns out to be a necessity you should know how to stay awake longer in a healthier way. After all, you can stay awake longer naturally.
How To Stay Up All Night
As mentioned earlier, sometimes you just can’t avoid an all-nighter. You may have exams, sudden social event, or you simply have to do more work… Reasons vary and can be altered from person to person. Even children in high school sometimes stay up all night long.
You may experience a grumpiness or bad mood the following day, but it has to be done. Sometimes you can’t avoid an all-nighter. But this is not an easy task. After all, our bodies are designed perfectly, and they grow and recharge when we sleep. Therefore, you can expect your body to fight you when it comes to staying up all night. Why? Human sleep patterns always follow natural circadian rhythms, that are designed to work as an inner clock.
Circadian rhythm affects the way you behave, feel, and think through the day. Moreover, they are strongly based on the darkness or the lightness of your environment.
For example: when your body received the darkness from outside, your body naturally starts releasing a hormone called melatonin, which makes you drowsy and actually helps you prepare your body for sleep.
This is one of the reasons why people explore blue light and avoid screening before bedtime.
So, staying up all night means that you are messing with the natural order and already established functions. Moreover, you are fighting with the bodies’ natural process. This is difficult and unhealthy.
Did you know that real sleep deprivation in teens, adults, and even children can strongly affect your ability to focus and learn? Furthermore, it can be also dangerous. According to 2013 study, 71,000 car accidents were actually caused by drowsy driving.
But, if you insist on staying up all night, explore the following tips that can help you do it safely.
Practise makes it perfect. The same philosophy is easily transferred to this area as well. In order to make a healthy transition to staying up all night, you should reset your internal clock. So, the easiest way to stay up all night is to practice your internal clock on sleeping during the day and being up during the night.
Although it may sound scary, it can actually be done in just one week. You will probably feel serious drowsiness at first, but your body will understand eventually what you are trying to do and will catch on. So, if you are switching to night shift this can come handy as well. Just make sure that you give your body a few days of practice. Moreover, take care of the light.
Your body will always understand dark as bedtime, so make sure that you are sleeping in a very dark room during the day. Also, blackout curtains and eye masks can help you. A proper sleep environment is your best friend during this transition.
2. Use Caffeine
When you start switching to all-nighter caffeine is your best friend. Overall, caffeine will help you increase your alertness and pick-you-up. In addition, caffeine works like a natural substance that will enable your body to avoid drowsiness.
According to numerous studies, caffeine will help you improve your ability to perform different tasks and even help you think, but only if you use it in moderate doses. If you ingest too much caffeine you will expose your body to strong and unwanted effects.
In general, high doses of caffeine can cause symptoms such as anxiety and shakiness. These symptoms will make it hard to concentrate on. So, if you want to stay up all night, don’t count on just one dose of caffeine. Instead, have smaller doses of caffeine throughout the night such as espresso shots, caffeinated gum, or caffeine pills.
If you want to learn when its the best time to have the first coffee in the morning, read it here.
3. Avoid Energy Drinks
People tend to reach out to the strongest energy drinks in order to stay awake all night. Yes, energy drinks are known for holding a huge amount of caffeine. Actually, caffeine in energy drinks is the equivalent of one to five cups of coffee. Furthermore, they contain guarana, and ingredient that contains caffeine, which makes the total amount of caffeine higher than it appears.
So, when you opt for energy drinks, it’s difficult to know how much caffeine you are actually ingesting, and you can put your body in severe danger. In addition, extremely high doses of caffeine can be toxic.
Avoid mixing energy drinks with alcohol, that can be a lethal combination. Just in 2011, the emergency room received around 20,000 people because of energy drinks. If you drink energy drink before your bedtime or any drink, you can also interfere with your sleep quality.
4. Take A Nap
Proper and regular napping will help you go through the night. You will stay more alert and focused. Of course, napping is never like sleeping, but it can help. It can be restorative.
According to numerous studies, night-shift workers find that naps help them reduce sleepiness and help them improve performance. However, you should learn how to nap properly. Once you got familiar with napping rules you can try to catch 15 to 20 minutes of sleep during a break. So, if you are driving through the night, pull into a rest stop for effective and a quick nap.
5. Get Up And Walk
Even if you are not passionate about the workout, you should incorporate it into your routine if you want to make massive sleeping change. Daily exercise helps you maintain a healthy sleep schedule, but you should know that you should keep your exercise mode for daytime.
Experts are strongly advising on exercising when you are most alert and fresh – that’s during the daytime. Moreover, you should avoid late-night exercises, if you want to sleep well at night.
Your body produces a lot of energy when you exercise, which can keep you awake. But, if you are serious about staying up all night, try doing 30 to 40 minutes of aerobic exercise. If even this is too much for you, try simply getting up and moving around.
Take a brisk and often walks outside, do a few jumping jacks, or just pace back and forth for 10 minutes. In addition to jumping jacks, you can do a few pulls up, just to boost your energy and provide alertness.
6. Adjust The Light
Light matters when it comes to sleep. As explained earlier, your body is designed to connect dark with sleep and bright light with alertness and being awake. This is one of the biggest reasons why sop many people are turning to blue light.
So, if you want to trick your body into staying awake longer you should think about light hacks. Even companies that have night shifts are using this hack to keep their workers alert, awake, and productive.
They have special lights that are widely distributed throughout the room. Always search for an LED bulb that can stimulate sunlight. This should help you stay awake much longer.
7. Stay Hydrated
Water will help you stay more alert. If you drink enough water your fluids will be more balanced and you will have better control over your motion. Moreover, if you take a quick shower (with a few degrees colder water) you will have an instant waking up.
So, once you start experiencing sleepiness or you start to get tired, think about taking a cold or lukewarm shower. It can help you wake up. Just splashing your face with colder water can help you wake up. Moreover, if you brush your teeth from time to time, you may actually trick your brain that its day time.
Other tips that can help you pull an all-nighter
- Keep your room temperature moderate
- Skip the sugar
- Skip snack on carbs and protein
- Have a vegetable or fruit on-hand
- Use chew gum
- Drink a lot of water
- Try aromatherapy
How To Survive The Following Day?
Staying up all night is against your natural body rhythm so you should expect some changes. But, don’t worry. Its nothing to be scared of, you should just know how to work around the following day.
Be prepared for drowsiness and try to make up the sleep the next day. You will be tired and sleepy the following day so don’t drive. Plan ahead if you have to go somewhere and ask someone to help you get there. Don’t overdo with naps and make sure that you have proper meals.
How To Stay Awake For An All-Nighter: Conclusion
The very best thing that you can do for your health is to avoid staying up all night. But if you have to do it, make sure that you do it properly and on the safest way p[ossible.
Don’t forget to hydrate and to avoid driving the following day. After staying up all night, take a couple of days to recover.