8 strategies to be able to stay awake all night when necessary

Sufficient sleep helps maintain a healthy weight, reduces the risk of chronic diseases such as diabetes and heart disease, and improves mood. And it is effective in increasing concentration. Children and teenagers need more sleep, but the older they get, the less sleep they need. Most adults need to sleep 7 to 9 every night in order to have a healthy body and mind.

BingMag.com 8 strategies to be able to stay awake all night when necessary

Sufficient sleep helps maintain a healthy weight, reduces the risk of chronic diseases such as diabetes and heart disease, and improves mood. And it is effective in increasing concentration. Children and teenagers need more sleep, but the older they get, the less sleep they need. Most adults need to sleep 7 to 9 every night in order to have a healthy body and mind.

Night life is something that most people do from time to time. Although this can have a negative effect on the body, it is sometimes necessary to do it. Maybe you have to work the night shift or go to a party on the weekend. Regardless of your reasons, staying up through the night is hard work. When the brain senses darkness, the body releases a hormone called melatonin, which makes you sleepy and prepares you for sleep. Being nocturnal means fighting this natural process, which is not only difficult, but also unhealthy.

In today's BingMag article, we explain how to stay awake during the night and what not to do in this situation. . Stay with us.

1. Sleep a few more days

The difference between the amount of sleep you need and the amount of time you sleep is called sleep debt. If you don't have sleep debt, it will be much easier for you to stay awake during the night. But if the quantity and quality of your sleep is not optimal, you can hardly keep yourself awake until late.

Most people are awake for about 16 hours out of 24 hours a day. If you get an extra hour or two of sleep in the morning, you may be able to stay up longer at night. If you are planning for a special event and you know that you are going to stay up all night in a few days, try to increase your sleep time a week before. Also pay attention. If you're not getting quality sleep, look to find out why. For example, a common cause of poor quality sleep is a condition called sleep apnea, which is characterized by pauses in breathing during sleep and snoring. People with sleep apnea may wake up frequently during the night or struggle with sleepiness during the day.

2. Take a nap

BingMag.com 8 strategies to be able to stay awake all night when necessary

During sleep, adenosine and other chemicals that contribute to sleepiness are cleared from your brain. be. Sleeping during the day can reduce the desire to sleep at night and prevent feeling sleepy during the night. For this reason, napping is a good strategy.

First you need to decide how much you want to nap. The duration of your nap depends on how long you want to stay awake during the night. You may just need a 20-30 minute nap, or you may need to sleep for an hour or two. Then think about your nap time. Try to plan for a nap later in the day instead of in the morning.

3. Consume caffeine

Caffeine is a natural stimulant found in varying amounts in foods and beverages such as coffee, tea, soda, energy drinks, and chocolate. If this substance is consumed in the right way, it can fight drowsiness and increase alertness. Because it blocks adenosine receptors in the brain, thereby reducing the signal that causes sleepiness.

Caffeine's effects may last for 6 hours or more. If you use high doses of caffeine or are sensitive to this substance, its effects may last longer. On the other hand, if you are used to consuming caffeine, this substance will probably have less of an effect on you.

Consuming too much caffeine may lead to anxiety, digestive problems and insomnia. On the days you want to sleep on time, avoid excessive caffeine consumption, especially at the end of the day.

In addition, it is better to avoid energy drinks. Energy drinks contain varying amounts of caffeine, usually equivalent to one to five cups of coffee. They also contain guarana, which is a caffeinated substance. As a result, it is difficult to accurately determine the amount of caffeine in these drinks and it is usually more than it seems.

4. Eat a Late Night Snack

BingMag.com 8 strategies to be able to stay awake all night when necessary

There is evidence that eating late can help you stay awake. help. Researchers have found that when you eat close to bedtime, insulin secretion may be able to keep you awake longer.

The type of food you eat can have a positive or negative effect on your nighttime schedule. Some people crave carbohydrates or sweets when they are sleep deprived. However, it is better not to go for heavy meals or sweet snacks that can make you sleepy. In this situation, foods such as carrots, celery stalks, etc Broccoli are more suitable choices.

5. Avoid taking drugs that cause drowsiness

If you want to stay up late, avoid taking any substance or medicine that causes drowsiness. Drowsiness is a side effect of many over-the-counter (OTC) or prescription medications.

Some medications, such as antihistamines (treating allergies) and benzodiazepines (treating anxiety, seizures, and other disorders), have sedative effects. Cardiac drugs that improve blood pressure and reduce heart rate (beta blockers) can also cause fatigue.

6. Get help from light

Both natural light and artificial light have powerful effects on sleep. The brain has a complex system called the circadian rhythm, circadian rhythm or body clock, which coordinates the time of sleep and wakefulness with the natural patterns of light and darkness. You can use this pattern to your advantage to stay awake for longer. According to the researchers, using light at night and creating darkness during the day helps night shift workers adjust their circadian rhythm. fall asleep and wake up While early risers who go to bed early and wake up early may benefit from exposure to evening light. In general, to prepare your body and mind for sleep, it's best to turn off the lights about an hour before you go to bed.

If you want to stay up late, before the sun goes down. Get out of the building to see the last natural light, and if your work lasts into the night, do it in a well-lit space. Artificial light can also help you stay awake for longer. For this, use a lamp that spreads light throughout the room. Look for an LED lamp that can simulate sunlight.

7. Get active

BingMag.com 8 strategies to be able to stay awake all night when necessary

Exercising daily helps regulate your sleep schedule, but experts recommend that if you want to at night Go to bed early, avoid exercising late at night. Because the body produces a lot of energy during exercise that can keep you awake.

If you want to stay awake all night, try 30 to 40 minutes of aerobic exercise. If you don't want to exercise, get up and walk a few steps. When you're about to fall asleep, changing your position, getting up, or walking around the room can help keep you awake. You are more likely to feel tired when you sit or lie down.

8. Take a shower

A cool or lukewarm shower can help keep you awake when you start to feel tired. If you don't feel like showering, wash your face with cold water. Brushing your teeth can also keep you refreshed.

Effect of stimulants on sleep and wakefulness

Drugs do not replace enough sleep. Although they can keep you awake, they have many risks and side effects. Some stimulants, such as amphetamines, are prescribed to treat mental health problems such as attention deficit disorder and narcolepsy. Some of those who do shift work can also use these drugs under the supervision of a doctor. However, remember that stimulants can cause various problems such as heart arrhythmia, weight changes, and mood swings.

Finally

If you have to or If you like to sleep later, some strategies such as physical activity, correct use of caffeine, naps and avoiding things that cause drowsiness (such as alcohol and sedatives) will help you to be more alert during the night.

However, remember that sleep has an impact on health and you should provide yourself with a good plan to get quality sleep. Whenever you had to stay up all night, try to make up for your lack of sleep the next day. It is also necessary to take care of your emotions to keep yourself and others safe. Never drive when you feel drowsy, because you may fall asleep behind the wheel.

This article is for informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: erywellhealth, healthline

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