If you've been up all night studying for an exam or are a night owl, you may be wondering how you can make it through the day after not sleeping for a second. It will be difficult to stay awake without dozing off, but not impossible. These tips will help you put the hours following a sleepless night to good use.
Steps
Part 1 of 3: Conserving Your Energy
Step 1. Have breakfast
According to some studies, people who eat a healthy and balanced breakfast in the morning are more alert and energized than those who skip the first meal of the day.
Opt for protein-rich foods, such as eggs, tofu, yogurt, or peanut butter. Alternatively, choose something nutritious, such as oatmeal and fresh fruit. These foods will provide your body with the right nourishment throughout the day and give you the energy you need to stay awake and active
Step 2. Drink coffee or tea
Caffeinated drinks can help you fight sleepiness and make you feel more alert and energetic, as well as have a number of health benefits. In fact, they contain caffeine and are full of antioxidants. Recent studies suggest that coffee consumption can also decrease the risk of falling into depression.
- Do not drink too much coffee. In fact, excessive caffeine intake can cause anxiety and irritability, as well as compromise the ability to sleep peacefully after a full day.
- Give preference to coffee over energy drinks. A 240ml cup of coffee normally contains more caffeine than the same amount in most energy drinks.
Step 3. Stay hydrated
It is important to drink enough water to keep the body's natural functions active. Dehydration can actually increase fatigue.
Step 4. Chew some ice
The movements generated by chewing keep the body awake, while ice provides the added benefit of cooling and hydrating it.
Step 5. Take a break during the day to have a snack
Snacks that contain a lot of protein and vitamins, like nuts or fresh fruit, can give you a boost of energy between meals as you start to struggle.
Step 6. Take a nap if you have the chance
Even a 15-20 minute nap can boost your energy levels and make you feel more alert, awake, and ready to do your job.
- Don't rest for too long. If you sleep for more than half an hour, you may feel even more groggy when you wake up.
- Note that once awake, you may feel lightheaded for about 15 minutes. In this case, it would be a good idea to have a good coffee right after a nap.
Step 7. Have a big lunch
The body must take in most of the calories in the morning and afternoon. Therefore, provide him with the necessary energy when you feel you need it most.
Make sure your food choices are healthy. Having too many calories or sugars for lunch can make you tired in the afternoon
Part 2 of 3: Keeping Active
Step 1. Follow a light workout
Even a short brisk walk can wake you up and give you the energy you need to face the day.
Step 2. Spend some time in the sun
Some experts have found that exposure to natural sunlight can help you stay awake and help you focus throughout the day.
Step 3. Make some changes to your surroundings
If you have the opportunity, work with the windows open to allow fresh air to enter and also try listening to a few songs to keep yourself more perky.
Part 3 of 3: Manage Your Time
Step 1. Make a list
Plan everything you need to do during the day, arranging the items in order of importance. This list will help you remember everything you need to accomplish. In addition, by offering you a visual overview of what you have finished and the tasks to be completed, it will give you the right push to be able to face everything.
Step 2. Work efficiently
Try to finish the most challenging and complex tasks early in the day when you have more energy.
Step 3. Give yourself a reward by taking a break
By taking some time away from schoolwork, study or work projects, you will return to being more productive, as you will feel more rested and energized, and you will find greater motivation to get the rest of your work done.
Step 4. Go back to sleep at your regular schedule
After a sleepless night, it's important to resume your normal habits. Go to bed at the usual time - or even a little earlier than usual - and set your alarm for the time you normally wake up.
Advice
- If you are so tired that you can barely keep your eyes open (which is quite normal in these situations), sprinkle some water on your face, dip your head in ice-cold water, or slap yourself vigorously. They may not be very pleasant ways to stay awake, but they work.
- Listen to loud music, preferably with headphones.
- To keep you awake in the morning, have an energy drink, coffee or even a soda drink for breakfast - as long as it contains caffeine.
- Place red signs on sofas and cushions that prohibit you from lying down and resting. Trust me, if you lie down and start relaxing, you'll fall asleep like a log and wake up around 5pm, losing sleep in the evening!
- Dance around the room or choose a challenging party game like Monopoly to stay awake and focused.
- When you start feeling very tired in the late afternoon (around 4pm or 5pm), make yourself an energizing drink. Mix 3-4 teaspoons of instant coffee with Pepsi or another type of cola in a cup. Take 1 or 2 large sips at first, then slowly sip what is left over during the next hour. It should keep you awake until the moment you collapse and are ready for a restful sleep.
Warnings
- Avoid staying up all night if you work in an environment where sleepiness could pose a risk to you and others.
- Don't drive if you've had a sleepless night.
