Getting an adequate amount of sleep is very important. In the long term, lack of sleep can lead to problems such as obesity, diabetes, cardiovascular disease, impaired judgment (impaired judgment), and difficulty concentrating. However, if you want or have to stay up every now and then, this can be done. You can increase your chances of success by planning ahead, keeping your body energized, and staying awake.
Step
Part 1 of 4: Setting the Environment
Step 1. Don't make yourself too comfortable
If you're trying to stay awake longer than usual, resist the temptation to sleep. Get out of bed, don't wear pajamas, and avoid anything you normally do before bed. Make the room temperature warm or cold enough to make you feel a little uncomfortable and possibly not sleep.
Step 2. Make your surroundings bright
The body's sleep cycle is connected to light during the day and darkness at night. This means that dim light can make you sleepy, especially if you don't sleep on your usual sleep schedule. Bright light can increase alertness. To avoid falling asleep, turn on lamps and other light sources.
Step 3. Ask someone else to accompany you
Compared to alone, staying up late will be easier to do if done with other people. Chatting, studying, listening to music, and resting with other people can be stimulating and help make time feel short.
Step 4. Set an alarm
Alarms can be a great support when you're trying to stay up late, especially if you have to do it alone. Try setting one (or more) alarms at certain intervals, such as every half hour. That way, you'll be able to wake up immediately if you accidentally fall asleep.
Step 5. Mix up your activities
If you're trying to stay up late doing work or homework, try switching jobs every once in a while. This change will provide mental stimulation, especially if you move locations (changing rooms, or moving from indoors to outdoors for example).
Part 2 of 4: Eat to Keep Your Body Energized
Step 1. Eat healthy snacks
Certain foods, such as protein-rich snacks and vegetables, can be great options to eat when you're trying to stay up late. However, avoid sweet snacks and sweets. Even though it gives you a short amount of energy, a sweet snack can make you tired again. A better option is protein and complex carbohydrates that are digested slowly, providing the body with stable energy. Food choices that can help you stay awake are:
- Peanut butter and crackers or celery
- Yogurt
- Peanut
- Fresh fruits
- Celery and carrot sticks
- Whole Grain
Step 2. Drink plenty of water
If you are dehydrated, you can feel tired. Make sure to drink plenty of water before and at night.
Step 3. Don't drink too much caffeine
Drinks containing caffeine (such as coffee, tea, and some fizzy drinks) can give you energy and focus in the short term, making them a great option to drink when you're feeling tired and need to get your energy back. However, the effects of caffeine can only last for a few hours and make you more tired afterwards.
- A safe amount of caffeine is 400 mg per day (about 4 cups of coffee) for adults and 100 mg per day for children and adolescents (about 1 cup of coffee). While trying to stay awake, limit your caffeine intake so you don't become restless and suffer a major crash.
- Wait until you really need it and don't drink caffeine the previous day. This will help maximize the effect and minimize “crashes.”
- Green tea can be a better choice than coffee because it contains less caffeine and is rich in antioxidants which are good for overall health.
Step 4. Avoid alcoholic beverages
Alcohol is a depressant and will make you sleepy. Alcoholic beverages will also interfere with your ability to make judgments. When trying to stay up late, avoid alcoholic beverages so you can stay focused.
Part 3 of 4: Exercising
Step 1. Exercise before staying up late
Exercise has a stimulating effect and can help keep you awake. The effects of exercise can also last for several hours. When you have to stay up late, try to do some physical activity before feeling sleepy.
You can also try doing short exercises. Jumping jacks or the occasional pushup, for example, can help energize you
Step 2. Take a short walk
Short walks can increase oxygen intake to your brain and muscles, providing energy and helping to keep you awake. The effects can last for several hours, so try to take a 10-minute walk every 2 hours.
Regardless of the location (indoor or outdoor), you can still get the benefits
Step 3. Try breathing exercises
Oxygen affects the body's energy and mental alertness. To stay awake, try doing one of the following breathing exercises once in a while:
- Sit up straight. Place one hand on your hand and the other on your chest. Inhale deeply through your nose. The hand on the stomach should feel raised, but the hand on the chest should not move. Exhale slowly while opening your mouth slightly. You can also push the air out using your hand on your stomach. Repeat this technique ten times.
- Inhale and exhale quickly through your nose (about three breaths per second), with your mouth closed. Then, breathe normally. Repeat this process for 15 seconds or more.
Part 4 of 4: Rest
Step 1. Plan your stay-at-home program
Before staying up late for a long time, make sure that you get plenty of rest beforehand. It's best to make sure that you get enough sleep the night before. However, a short nap will also help keep you awake.
Step 2. Rest your eyes
If you stay up late because you have to work on a computer or concentrate on something for a long time, make sure to give your eyes a break. Every 20 minutes or so, take a minute to rest your eyes by looking at something far away. This helps keep you focused and fights fatigue.
Step 3. Try to take a nap
Short naps can increase your energy and alertness when trying to stay up late. However, naps should only be done for 5-25 minutes and should not be done more than once a day.
- Be sure to set an alarm so you can wake up after enjoying the nap.
- You may feel dizzy when you wake up from a nap. So, rest so that the condition of the body can return to normal.
- If you can't sleep, closing your eyes and resting for even 10 minutes can give you energy again.
Step 4. When you're done staying up late, take a break to make up for the lack of sleep
Not sleeping for 24 hours, even if it is well planned in advance, will leave you very exhausted. However, some research suggests that you can compensate for a lack of sleep by sleeping more afterward. On the day or night after you stay up late, give yourself a chance to sleep longer than usual.
Most adults should sleep for 7-8 hours every day
Warning
- Lack of sleep can cause many problems, such as fatigue, emotional sensitivity, worsened reaction time, and difficulty concentrating, speaking, and making decisions.
- When you are sleepy, do not do activities that could harm yourself or others, such as driving. Keep in mind that your body may be more tired than you feel.
