Sleep Deprivation does horrible things to your mind and body. From cognitive impairment to an impaired immune system it’s to be avoided at all costs. Nobody plans on it but sometimes life gets in the way and you have no choice to but to pull an all-nighter and go to work the next morning. Luckily there’s things you can do to minimize your risk of detrimental effects.
Step 1: Drink Water and Eat Complex Carbs
By staying hydrated and periodically eating light snacks such as oatmeal or whole-wheat bread you can keep your body going through the night and avoid crashing from too much sugar or coffee.
Step 2: Limit your Caffeine Intake
It may sound counter-intuitive, but drinking more coffee will make you more tired than you were originally after you come down off your caffeine rush. Try drinking cold water to give you that extra boost you need.
Step 3: Eat an Apple!
Apples are a great source of fructose, a natural sugar that will give you long-lasting energy without the 2 PM feeling and are also full of carbs and fiber.
Step 4: Get Some Sunshine!
Sunshine is proven to help regulate your body clock. After 15-20 minutes out in the morning sun your body secretes hormones to help keep you awake. In addition, small amounts of Serotonin, the feel-good chemical are released. So next time you’re feeling groggy try a 30 minute walk outside.
Step 5: Exercise
There’s tremendous benefits to an early-morning run. From cardiovascular to helping your body wake up it’s a sure fire way to get you up and moving from your late night study session.
Step 6: Music
Listening to your favorite jams is proven to give you the adrenaline you need to motivate you and keep you focused and on task. Plus it’s a great alternative to watching your smartphone screen when you need a 15 minute break from work. So plug in your headphones, close your eyes and shut out the world for a few.
Step 7: Nap
Don’t underestimate the power of a good nap. As little as 20 minutes will keep your brain powered for another 4-6 hours. And if you have the time try getting in a full REM Cycle or Two of 90-minute intervals.
So there you have it. The foolproof plan to survive an all-nighter. Now go get your 8 hours in so you never have to do this!