Too much coffee can lead to stomach upset. Instead, try taking several smaller doses throughout the night such as espresso shots, caffeine pills, or caffeinated gum.
Energy drinks contain varying amounts of caffeine, typically the equivalent of one to five cups of coffee. They also contain guarana, an ingredient that also contains caffeine, which makes the total amount of caffeine higher than it appears.
In , more than 20, people went to the emergency room because of energy drinks. Taking a series of small naps throughout the night may help you stay alert. Most studies on night-shift workers find that naps reduce sleepiness and improve performance. Try to catch 15 to 20 minutes of sleep during a break. Daily exercise helps you maintain a healthy sleep schedule, but experts recommend avoiding exercise late at night, if you want to sleep well at night.
Pace back and forth for 10 minutes, take a walk outside, or do a few jumping jacks. Darkness cues your body to release melatonin, a hormone that makes you feel sleepy.
One study found that using bright lights at night and creating darkness during the day can help night-shift workers reset their circadian rhythms. Find a lamp that can distribute light widely throughout the room. Look for an LED bulb that can simulate sunlight. This should help you stay awake longer. This can prevent you from becoming sleepy. To keep yourself awake, use a device that you can interact with. Try playing video games on your computer or tablet.
The closer the blue light is to your face, the more awake you will feel. Taking a cold or lukewarm shower can help wake you up when you start to get tired. Brushing your teeth can make you feel refreshed. Try to make up the sleep the next day. Tiredness at work is common whether you work part time or full time, day shift or night shift.
Learn the best ways to stay awake at work. Sleep experts recommend an hour of morning sunlight a day if you have insomnia. Even a step outside for a breath of fresh air will revive your senses. In a analysis of 70 studies involving more than 6, people, University of Georgia researchers found that exercise was more effective in increasing energy and reducing daytime fatigue than some medications used to treat sleep problems. If you decide to exercise hard some days, your energy level may drop for a bit and then surge for a few hours.
Eating a meal that contains both protein and carbohydrates within two hours after a heavy workout will lessen the initial energy loss. Be sure to finish your workout a few hours before bedtime so you are not energized when you try to sleep.
About us. If you are experiencing flu-like or COVID symptoms, call us at before visiting any of our locations. Learn more. How to Stay Awake Naturally Light therapy Melatonin Sleep and the night shift What you can do When to see a doctor about your sleepiness The nap is back Your personal habits Your sleeping environment Getting ready for bed A word about television Getting up in the middle of the night Other factors.
Give Your Eyes a Break to Avoid Fatigue Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Look away from the screen for a few minutes periodically to relax your eyes. Snacks such as these will provide better overall energy in the long run: Peanut butter on a whole wheat cracker or celery sticks Yogurt and a handful or nuts or fresh fruit Baby carrots with a low-fat cream cheese dip 5.
Take a Breather to Feel Alert Deep breathing raises blood oxygen levels in the body. Sitting up straight, try this exercise up to 10 times: With one hand on your belly just below your ribs and the other on your chest, inhale deeply through your nose and let your belly push your hand out. Your chest should not move. Breathe out through lips pursed as if you were whistling. You can use the hand on your belly to help push air out. Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness: Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.
Experts suggest using the rule to minimize eye strain. After every 20 minutes of looking at a screen, you should take a second break to look at least 20 feet away. Tip : Use the rule: Every 20 minutes, take a second break from your screen and look at least 20 feet away. Once you get in the zone, you might not want to take a break and disrupt your focus.
Failing to take breaks could lead to quicker burnout, so you should aim to take a five-minute break at least once an hour to keep yourself energized and alert throughout the night. To keep yourself focused, aim to take an active break — standing, stretching, or walking — instead of switching to your smartphone during your break. Tip : Take a quick break to stand up and move around for at least five minutes each hour. Check out these tips for taking care of your body the morning after a sleepless night.
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.
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