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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 76,186 times.
Whether you stay up all night studying for a test or you’re a night owl who stays up late, you’re probably wondering how you can get through a day with little or no sleep. It will be hard to stay awake without dozing off. These tips will help you get through the day after staying up all night.
Steps
Maintain Energy
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Have breakfast. Research shows that people who eat a healthy and balanced breakfast are more alert and energetic than those who skip breakfast. [1] X Trusted Source PubMed Central Go to Source
- Eat foods high in protein, like eggs, tofu, yogurt, or peanut butter, or choose nutrient-dense foods like oatmeal and fresh fruit. These foods will fuel your body all day and give you the energy you need to stay awake and active. [2] X Research Source
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Drink coffee or tea. Drinks containing caffeine can fight sleepiness and help you stay alert and energetic. Besides, drinking coffee or tea can also bring many health benefits. These naturally caffeinated drinks are packed with antioxidants [3] X Trusted Source Harvard Medical Schop Go to the source , and recent research shows that drinking coffee can even reduce your risk of depression . [4] X Research Sources
- Do not drink too much. Consuming a lot of caffeine can cause anxiety and irritability. Drinking too much coffee can also prevent you from getting a good night’s sleep after going through the day. [5] X Trusted Source Mayo Clinic Go to Source
- Choose coffee over energy drinks. A 240 ml cup of coffee usually contains more caffeine than an energy drink of the same volume. [6] X Trusted Source Mayo Clinic Go to Source
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Add water. Drinking enough water is important for maintaining natural functions in the body, and dehydration can actually make you feel more tired. [7] X Trusted Source Mayo Clinic Go to Source
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Eat ice cold. The act of chewing helps keep the body awake, and ice offers other benefits such as keeping you refreshed and hydrated. [8] X Research Sources
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Midday snack all day. Snacks high in protein and vitamins, like nuts and fresh fruit, can give you an energy boost between meals when your body starts to feel fatigued. [9] X Trusted Source PubMed Central Go to Source
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Take a nap. Even a short nap of about 15-20 minutes can boost your energy and help you feel refreshed, alert and able to work. [10] X Trusted Source PubMed Central Go to Source
- Do not sleep for too long. Sleeping longer than 30 minutes can increase drowsiness after waking. [11] X Trusted Source Mayo Clinic Go to Source
- Remember that you may feel groggy 15 minutes after sleeping. Drinking coffee immediately after waking up can be a good idea. [12] X Research Source
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Eat a hearty lunch. Your body needs most of its calories in the morning and afternoon. Refuel yourself when you need it most. [13] X Research Source
- Remember to choose healthy foods. Eating too many calories and sugar can make you feel more tired in the afternoon. [14] X Trusted Source University of Rochester Medical Center Go to Source
Ability to Activity
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Do light exercises. Even a short brisk walk can keep you alert and give you the energy you need for the day. [15] X Research Source
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Spend a lot of time in the sun. Experts have found that being completely immersed in natural light can increase alertness and help you feel more alert to get through the day. [16] X Research Source
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Change the environment. If possible, work by an open window to let fresh air in and try listening to music to keep you going. [17] X Research Source
Time management
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Make a list. Plan out all the things you need to do for the day, and arrange them in order of importance. This will help you remember what you need to get done. It will also empower you and provide visible reminders of what you’ve achieved and what hasn’t been done. [18] X Research Sources
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Work effectively. Try to complete the most difficult and complex tasks of the day ahead of time, when you have plenty of energy left. [19] X Research Source
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Reward yourself by taking a break. Taking a break from housework, school, or work for a while can improve your productivity by helping you feel refreshed and restored, and it can motivate you to get through to your next task. [20] X Research Sources .
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Return to normal sleep time. After staying up late one night, it’s important to go back to your normal sleep routine. Go to bed around the time you usually go to bed, or maybe a little earlier than usual, and set your alarm for your usual wake-up time. [21] X Research Source
Advice
- If you are too tired, you can hardly open your eyes, (this is normal in this case), splash water on your face, dip your head in an ice bath, or slap yourself hard. These things may not be very pleasant, but they are effective for keeping you awake.
- Listen to high volume music, it is better to wear headphones.
- To keep yourself awake in the morning, have an energy drink or coffee with breakfast, even a soft drink, anything that contains caffeine.
- Put red stop signs or warning signs around chairs and beds to remind you not to lie down and rest, trust us, if you lie down and start to relax, you will fall asleep and wake up at 5 pm. This will break your sleep cycle!
- Dancing around the room or playing chess with many people for a long time like billionaire chess to help you stay alert and focused.
- In the late afternoon (4-5 o’clock), when you start to feel very tired, make a hyphy drink. Brew 15-20 g of instant coffee and a cup of Pepsi water or other carbonated beverage. Take 1 or 2 large sips at first, then slowly drink the rest over an hour. It will keep you awake long enough until you fall down/too tired, you’re ready for a full night’s sleep.
- Try warming up or taking a warm bath. Warm water will help you relax and reduce anxiety. Or you can also take a hot and cold shower at the same time. This will awaken the senses and increase alertness.
Warning
- Do not drive when you are sleep deprived.
- Avoid staying up all night if you work in an environment where sleepiness can be dangerous to you and others.
- You may be able to sleep a “micro-sleep” if your alarm goes off or someone wakes you up. Be careful not to sleep longer than the scheduled time.
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 76,186 times.
Whether you stay up all night studying for a test or you’re a night owl who stays up late, you’re probably wondering how you can get through a day with little or no sleep. It will be hard to stay awake without dozing off. These tips will help you get through the day after staying up all night.
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