As much as we despise it, keeping awake for work is sometimes necessary to accomplish some responsibilities, especially in today's environment where it appears that there simply there are just not enough hours in the day to achieve anything. Of course, this is easier than it sounds because staying up most of the night rather than sleeping goes against our natural biological inclinations, which urge us to rest when dark. Human sleep patterns are dictated by inherent circadian cycles.
Circadian rhythms are biological clocks that influence how you feel, behave, and think throughout the day. Circadian rhythms are determined by the amount of light or darkness in your environment. When your brain detects darkness outdoors, your body starts to release melatonin, a hormone that induces drowsiness and conditions your body for rest and sleep.
Staying up at night should be avoided as much as possible, and if you can't prevent it, it is essential to minimize it. And once you do, make sure you allow yourself ample recovery time. Sleep deprivation can influence your capacity to learn and concentrate. It may even be hazardous. Drowsy driving was responsible for at least 72,000 car accidents in 2013.
If you really must stay awake all night, the following suggestions can help you do it safely.
Give it a few tries as a practice
Resetting your internal clock is the simplest way to stay up all night. This could take up maybe a week, but it is doable. You may feel extremely drowsy at first, but your system adjusts. Give it a few days of practice if you're shifting to the graveyard shift. Because your circadian rhythms still depend on light cues, ensure you sleep in a completely dark area during the day. Eye masks and blackout curtains are handy.
Take naps prior
The body requires sleep at some point, and if you're not going to let it sleep at night, you might as well let it rest during the day or a couple of hours prior. Because it is organic and functions as a substitute deal, this is one of the simplest ways to stay awake all night without caffeine if it's something you want to avoid. It has been discovered that shorter naps of 1–2 hours work best, especially when done later in the day. Therefore, it is most effective if taken as right around the time you need to stay awake as possible.
Have some caffeine
Caffeine is a stimulant that can improve your attentiveness. It aids in the struggle against one of the natural drowsiness-inducing compounds produced by your body. Caffeine in moderate levels has been shown in studies to boost your capacity to think and complete tasks, but high dosages have the opposite effect. Caffeine in excess can create symptoms such as unsteadiness and anxiety, making it difficult to focus. Don't rely on a single large amount of caffeine to keep you awake all night. Excessive coffee use can cause stomach distress. Instead, stagger out your doses all through the night with caffeine pills, espresso shots, or caffeinated gum.
Keep yourself active
Daily exercise helps you maintain a good sleep routine, but doctors recommend avoiding exercise late in the evening if you want to sleep peacefully. This is because exercising causes your body to produce a great deal of energy, which can keep you up. If you start to feel tired and need to force yourself to stay up, you should get moving. Stand up, do push-ups, stretch, or do something active. Your nice and comfy chair or the soft bed you're typing on may both cause you to get drowsy. Avoid them as much as possible if you know you have to stay awake and do things instead that will get your blood pumping and your energy high.
If you will be working at night for quite a while, it would be best to use an under-desk bike that you can hop on to and cycle while you work. Not only will it keep you active and awake, but it will also help you with your posture and even your overall well-being. Check out these under-desk bikes from ergonomics expert, FlexiSpot:
- Supportive seat cushion
- Height-adjustable seat
- Breathable mesh backrest
- Makes you stay active even while doing sedentary activities
- Helps your body stay productive
- Best mate for standing desks
- Helps balance work and workout
Even if you do not use an under-desk bike, a standing desk alone will help keep you moving by making you switch from sitting to standing and vice versa. You may do stretches and short strolls to keep your blood circulating and muscles working. All these while keeping you up to complete tasks and keeping you fit as well!
Keep the lights on
Darkness signals your body to produce melatonin, a hormone that induces sleep. One study discovered that utilizing bright lights at night and maintaining darkness during the day can aid in the reset of night-shift workers' circadian rhythms. Choose a lamp that can cast a wide beam of light all through the room. Opt for an LED light bulb that can mimic sunshine. This should help you stay awake for a more extended period.
Take a cold shower
Should you start to feel sleepy, take a cold shower to wake you up instantly. If you don't want to shower, running cold water on your face can assist. The cold water on your skin will awaken it and make it more vigilant, keeping it alert for a while. This is one of the most basic methods for staying up at night, but keep in mind that the more you do it, the less your body will wake up afterward. Brushing your teeth can help you feel revitalized as well.
Stay away from energy drinks
Caffeine levels in energy drinks differ but are often equivalent to one to five cups of coffee. These drinks also include guarana, which contains caffeine; thus, the total caffeine content is more than it seems. It's impossible to tell how much caffeine you're getting from energy drinks, and high amounts of caffeine can be dangerous. They are particularly harmful when used with alcohol or drugs. More than 20,000 people ended up in the emergency room as a result of energy drinks in 2011.
Make use of your gadgets
Your electronic devices, such as computers, televisions, tablets, laptops, and phones, generate something known as "blue light." The light produced by your devices can cause melatonin, the sleep hormone, to be released later. This can prevent you from getting sleepy. Use a gadget that you can interact with to keeping yourself up. Video games on your mobile or laptop are a good idea.
Staying up all night is bad for your health and should be considered only a last resort. You'll be fatigued after staying up all night. Attempt to catch up on sleep the very next day. You must sleep as much as possible at night because that is when your body needs it the most. If, for some reason, you are just unable to, make sure that you find some time to offset the lost sleep. You may face a slew of issues at work or as you go about your day if you don't do so.