Would you like to have more time to do the things that are important but don't have enough time during the day? You may be able to work at night, but it's hard to stay awake and work focused at night. See step 1 to start planning your evening work.
Step
Part 1 of 2: Prepare to Stay Awake
Step 1. Sleep during the day if possible
Sleep during the day if you know you will be awake at night. You need to make sure you don't sleep too long and don't take naps that are too close to your usual bedtime (try to take a nap 6 to 7 hours before your usual bedtime).
- Napping for half an hour is considered good to encourage the body's system. If you take too long a nap, you will be too deep and will feel more dizzy when you wake up. If you take too little naps, you won't be helped either.
- An hour and a half nap can help make up for lost sleep. In that amount of time, you usually get one sleep cycle so that will keep you fitter, especially when you do a lot of work at night.
Step 2. Get some sun exposure
Daytime light (and sunlight) affects circadian rhythms (which regulate our sleep-wake cycles). So, spend at least 30 minutes outdoors to get some sun and light during the day before going to work at night. These two things (as well as fresh air) will help renew the mind.
Step 3. Drink plenty of water
Dehydration can make you sleepy and cause you to feel tired. Before night falls, fight immediately by drinking lots of water. This is considered important to do, especially if you are going to drink coffee because coffee can worsen dehydration, making you more sleepy.
Step 4. Work with friends
You'll find it easier to stay awake if you have someone to help stimulate your brain with their presence and conversation. They can also help check that you can implement a plan to stay awake or not.
Part 2 of 2: Staying Awake at Night
Step 1. Drink caffeinated beverages
Coffee and other caffeinated drinks can provide the extra energy needed to stay awake at night, especially if you drink coffee so you don't get too sleepy between 4 and 8 in the morning. Many people fail to wake up at these hours.
- It can take 15 to 30 minutes for the coffee to react, but the benefits last for 3 to 4 hours. If you plan to drink a cup of coffee every few hours, you will stay awake and energized.
- You will be really sleepy when you stop drinking caffeinated drinks. Don't skip your regular coffee schedule or use other ways to stay awake.
- If you don't want to drink caffeinated drinks, drink very cold water and suck on the ice cubes. The cold air can help keep you awake and aware.
Step 2. Make the surrounding environment cool
The body chooses warm temperatures for sleep. Therefore, the warmer the ambient temperature, the easier it is to fall asleep and the harder it is to stay awake. If you can, turn on a fan in your room or open a window.
- If the surroundings are too hot and you can't cool it down, try taking a cold shower. This can provide more vigilance.
- You can also compress the head and wrists with cold water.
Step 3. Get up and move
Moving and resting can help blood flow and keep you from feeling sleepy. Scientists have found that exercise can be more effective than some medications at increasing energy and reducing fatigue. If you are taking medication, this does not mean that you should stop taking the drug.
- Take a break from the computer screen. Staring at a computer screen for hours on end can tire your eyes and make you sleepy and very tired. Relax your eyes for a few minutes every hour by either closing the screen or staring at something else for a while.
- Exercise. Try to exercise for a minimum of 30 minutes. This will increase your energy levels and help you stay awake. Whenever you feel sleepy, go for a brisk walk or jump around.
Step 4. Change jobs
A monotonous job (doing the same thing from time to time) can lead to an inability to stay awake. This means when you feel sleepy, switch jobs to jobs that are more difficult and require greater concentration.
Step 5. Eat healthy snacks
Low blood sugar can make you dizzy, sleepy and tired so you need to boost your energy by eating healthy snacks. You need to eat snacks that will provide additional energy to digest over a longer period of time.
- Eat foods like yogurt and granola like fresh fruit or pindekas with whole grain crackers and celery. You need to eat protein, healthy carbohydrates (like whole grains) and lots of fruits and vegetables.
- Avoid consuming sugar. While sugar can provide a quick energy boost, it dissipates very quickly leaving you more tired and exhausted than ever before.
Step 6. Keep the light bright
Stimulating light exposed to your eyes can slow down your biological clock. Light exposed to the receptors slows down the circadian rhythm thereby changing the biological clock to start over again and again. Be aware that this can cause changes in your sleep schedule.
Tips
- Determine how long you will stay awake. People generally go beyond the limits so that they are too tired to finish their work at night.
- Open the windows to make the room cooler. While this may lessen the effects of a cold shower, it can help you stay awake.
- Make sure the people around you know how long you intend to stay awake. Make sure that they are okay with any steps you take in the instructions.
- Try to get involved in lots of different activities. Instead of staying in front of a computer screen, exercise or read a book.
- Listen to some loud music for a moment. Keep your body moving if possible.
- Take a cold shower and eat ice cream.
- Play metal music loudly through the headphones.
- Pinch yourself if you start to feel sleepy.
- If you feel you are about to fall asleep, hold your breath for a moment. It can pump the heart, improve blood circulation and ultimately keep your brain awake. Don't overdo it because it causes stress!
Warning
- Be prepared for the consequences the next day. Don't plan on doing this the day before an important test or activity unless you're used to that amount of sleep.
- This can change sleep patterns permanently if done regularly. You won't be able to go back to your old sleep pattern unless you set a goal to go to bed earlier each day. Do this at your own risk!
- If you stay up late to prepare for an exam, remember that getting enough sleep is actually more beneficial for better test results than forcing your head on material all night because you can't retain a lot of information.
- Make sure that you do not have an allergy to highly caffeinated drinks as this can be harmful to your health.
