Set aside some time in your schedule for a quick nap to give you the boost you need to make it through the day. The following night, plan to turn in early so you can get some quality shut-eye.
Tip : To help speed up your recovery, schedule time for a quick to minute power nap. While coffee or an energy drink the next day may seem tempting, the burst of caffeine can make it more difficult to fall asleep the following night. Instead of your usual cup of joe, opt for a cup of caffeine-free tea or go old-fashioned with some thirst-quenching lemon water before hitting the hay. If you need a caffeine pick-me-up, you should be strategic and cap your intake at to milligrams , says fatigue management expert Mark Rosekind, Ph.
Tip : Swap your coffee for a caffeine-free beverage like chamomile tea or hot lemon water. Eating too much sugar may cause a crash, slowing down your recovery time and causing you to feel tired and groggy. Tip : Opt for a nutritious, protein-packed breakfast the following day, like eggs or a protein shake. Whether you go on a quick outdoor walk or just spend some time relaxing in nature, your brain will thank you for it. Tip : After a night spent indoors, getting some fresh air can improve your performance and sleep quality the next day.
Check out these popular questions to get ideas on how to successfully pull an all-nighter. If possible, you should try to take a quick to minute power nap to give yourself an energy boost for the day ahead. If you need a pick-me-up, consider taking a lower dose of to milligrams of caffeine around one or two cups of coffee.
An average sleep cycle is 90 minutes, or around 1. Research has shown that a quick rest around that minute mark may help minimize feelings of grogginess compared to a or minute sleep session. Pulling an all-nighter can strongly impact your body. If you stay up all night, possible side effects include:. After an all-nighter, you absolutely should not be behind the wheel, says Rosekind.
According to the CDC , staying awake for 18 hours can cause a similar level of impairment to having a blood alcohol content of 0. When you increase the time to 24 hours, that number jumps up to a blood alcohol content of 0. Although you may feel fine, your brain function is impaired. Combine this with the monotony of driving, and Rosekind warns that you may end up falling asleep on the road. Pulling an all-nighter is no easy task, and recovering from one may be just as difficult.
There are plenty of reasons not to pull an all-nighter—that is, the lack of sleep is highly detrimental to your thinking and reasoning ability, as well as concentration. Most sources warn against all-nighters. So, how do you pull an all-nighter successfully? Here are our top tips on how to yield maximum results with, well…minimum sleep.
Nap experts yes, those are a thing! Check out your browser settings! There are also some effective caffeine products like Military Energy Gum Stay Awake Gum , which can help you, well, stay awake! Again, products like these should be used with caution and moderation. Take care to study sitting upright in a desk. Lighting should be bright.
Try keeping the windows open—or if you have a thermostat, keep the room temperature a bit chilly. If you really want to ramp up your awareness, you can try a quick cold shower, too! Plus, interacting with other people will definitely make it harder to fall asleep. Approach the next day carefully. Try to avoid these things the day after an all-nighter:. While caffeine can give you temporary alertness while you study, it can result in a bad crash later in the day.
Instead, stay hydrated by drinking herbal tea or water. Find a motivated friend to study with. It is much easier to stay awake when you have to keep yourself accountable to each other.
It also helps to reduce the monotony of studying in the night. This helps to reduce the strain on your eyes from staring at a bright screen for long periods of time. Work at a proper desk with a chair as far away from your bed as possible. Sitting upright can help to increase your alertness and help you feel better. Take breaks often. Get up and move around for 5 minutes at least once every hour. This keeps the blood flowing and helps you stay more awake.
If you get extremely tired, set a timer and take a nap break during the night. This will give your brain an opportunity to rest and may give you extra energy. Check out this infographic about how long you should nap:. Make it a goal to give yourself time at the end of the night for at least a couple hours of sleep.
Set your alarm and have someone wake you up just to be sure. The rest will help you to focus better later in the day. Be honest with yourself when you hit the wall, and admit when no further studying is going to help.
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