Getting enough sleep is very important. In the long run, sleep deprivation can lead to obesity, diabetes, cardiovascular disease, the inability to make rational decisions and to concentrate. However, if you need to stay awake for a whole night, you are faced with a difficult but not impossible undertaking. You can improve your chances of success by planning, increasing your energy levels and always staying alert. In any case, remember to catch up on lost sleep!
Steps
Part 1 of 4: Creating the Right Environment
Step 1. Don't get too comfortable
To stay awake longer than usual, you need to resist the urge to sleep. Don't lie on the bed, don't wear pajamas, and avoid all the preparations of your evening routine. Make the room temperature slightly too high or too low so that you feel slight discomfort and be able to stay awake.
Step 2. Keep the lights on
Your biological clock is tied to the light of day. This means that dim lights can make you sleepy, especially late at night. Conversely, intense ones can make you feel more alert. Always keep the light on when trying to stay awake.
Step 3. Stay in company
Staying awake is easier with another person by your side. By talking, studying, listening to music and taking breaks, your brain will be stimulated and time will pass faster.
Step 4. Set the alarm
An alarm clock can be a good backup plan if you're trying to stay awake, especially if you have to do it yourself. Set it at regular intervals, such as every half hour. This way, if you accidentally fall asleep, you will wake up after a short time.
Step 5. Don't always do the same thing
If you are trying to stay awake to work or because you have something else to do, remember to change activities from time to time. Variety stimulates the mind, especially if you will be moving physically (e.g. from room to room or from indoors to outdoors).
Part 2 of 4: Eating Energy Foods
Step 1. Have a nice snack
Certain foods, such as protein-rich snacks and vegetables, are great choices when trying to stay awake. Avoid sugary foods and candy - they can give you a short burst of energy, but will make you feel more tired later on. The best choices are proteins and complex carbohydrates which are digested slowly, giving you energy for longer. The best food choices include:
- Crackers with peanut butter or celery.
- Yogurt.
- Dried fruit.
- Fresh fruit.
- Celery and carrots.
- Whole grains.
Step 2. Drink lots of water
If you are dehydrated, you can feel more fatigued. Make sure you drink plenty of water if you need to stay awake.
Step 3. Don't abuse caffeine
Drinks that contain caffeine (coffee, tea, and some sodas) can give you a rush of energy and make you feel more alert for a short time, so they are quite helpful in not giving in to sleep. However, the effects of caffeine only last for a couple of hours, after which you will feel even more tired.
- Adults should not consume more than 400 mg of caffeine per day (about four cups of coffee); children and adolescents should not exceed 100 mg (approximately one cup). When trying to stay awake, do not exceed the recommended doses of this substance, so as not to risk becoming too nervous and feeling very tired after its effect.
- Wait as long as possible before taking caffeine and avoid doing it the previous day. This way you will get the maximum benefit and at the end of the effect you will not suffer a serious relapse.
- Green tea may be a better choice than coffee because it contains less caffeine and is high in antioxidants that are good for your health.
Step 4. Avoid alcohol
Alcohol is a depressant and will make you sleepy. It can also limit your judgment skills. If you try to stay awake, do not drink alcohol so that you remain as alert as possible.
Part 3 of 4: Exercise
Step 1. Exercise during the day
Exercising has a stimulating effect and can help you stay awake. Its effects can last for several hours. If you try to stay awake for a long time, try exercising but stop before you feel too tired.
You can also do some simple exercises at night. Push-ups or hops by spreading your arms can invigorate you
Step 2. Take a walk
A short walk increases the oxygen supply to your brain and muscles, helping you stay awake. The effects of this can last a few hours, so try taking a 10-minute walk every two hours to stay alert.
You can benefit from a walk both outdoors and indoors
Step 3. Try a breathing exercise
An adequate supply of oxygen helps to increase your physical energy and your mental freshness. If you try to stay awake, periodically try one of the following breathing exercises:
- Sit with your back straight. Put one hand on your stomach and the other on your chest. Inhale deeply through the nose. You should feel the hand on the belly rise, while the one on the chest remains stationary. Exhale slowly, with your mouth just open. If you wish, use your hand on your belly to push the air out. Repeat this exercise ten times.
- Breathe in and out quickly through your nose (about three breaths per second), keeping your mouth closed. Continue with normal breathing. Repeat the exercise for 15 seconds or more.
Part 4 of 4: Rest
Step 1. Prepare in advance
If you know you will need to stay awake longer than usual, rest long before that day. Your best bet is to get a good night's sleep the previous night, but even an afternoon nap can help.
Step 2. Rest your eyes
If you have to stay awake to work on the computer or to do another activity that requires your concentration, be sure to give your eyes a break. Every 20 minutes, look away from the screen for one minute to rest your eyes. This will help you stay focused and resist fatigue.
Step 3. Take a short nap
This can help you regain your energy and mental freshness if you have to stay awake. Do not sleep for more than 5-25 minutes and do not sleep more than once a day.
- Make sure you set an alarm, or more than one, to make sure you wake up.
- You may feel groggy as soon as you wake up; wait a few minutes and you will be back to normal.
- If you can't sleep, it may be enough to close your eyes and rest for 10 minutes to regain your energy.
Step 4. Make up for lost sleep
Even if you prepare in time, staying awake for 24 hours or more will tire you a lot. However, some research shows that it is possible to make up for lost sleep by sleeping more in the following days. The day or evening after a sleepless night, give yourself the opportunity to rest more than usual.
Most adults need 7-8 hours of sleep a night
Warnings
- Sleep deprivation can cause fatigue, irritability, slowed reflexes, difficulty concentrating, speaking and making decisions.
- If you are sleepy, avoid activities that can endanger yourself and others, such as driving. Remember that you may be more tired than you think.
