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Medical Video: How To Stay Awake - Works Every Time!
Final exams, school assignments, campus projects, office work deadlines, all have one thing in common: all of this forces us to work late and stay up late.
Trimming your bedtime is actually not healthy, it doesn't matter little or a lot. The effect starts from a bad mood, cognitive function and making decisions that are not optimal, leading to obesity or diabetes. Then, what's the solution? Don't stay up late. But, this is not always the best solution. Sometimes, staying up all night is the only choice for you to be able to complete all tasks on time. However, you must always remember that lack of sleep will have an adverse effect on your body.
If you are forced to stay up late, why not just do it in a healthy way?
1. Save sleep before staying up late
Even though when to stay up late is not always anticipated, if you happen to know from a distance your busiest schedule or times where stress will peak, you can prepare your body. If you are already deprived of sleep and will stay up late, the bad effects of lack of sleep will accumulate.
Try to install your sleep from afar so that when the D-Day stays up, your body will quickly adjust the system to keep you awake all night.
If you can steal leisure time around 15-20 minutes in the afternoon, use it for naps. During the first 15-20 minutes when you fall asleep, you will wake up in the early stages of the sleep cycle, not in the dream stage (REM sleep), so that you will feel more refreshed to welcome staying up.
If you wait to get a quick nap in the middle of the night staying up, chances are that you will actually fall asleep until morning.
2. Turn on the bright lights
There is science behind why we get sleepy faster at night. Just like the body produces vitamin D in the morning with the help of sunlight, the body will produce the hormone melatonin which makes us sleepy, with the help of darkness at night.
If you want to stay up late, situate your work environment as bright as possible. Light has a strong effect on the body's internal clock. Bright light can manipulate the body's system and make it think that this is not the time for you to sleep.
The body's circadian clock has a direct connection to the eye, and bright light can reset your internal clock. This internal body clock can tell you when your body is awake or when exhausted.
In addition to room lights, you can also situate a study lamp, desk lamp, or any light source (your laptop or cellphone screen) as close as possible to your eyes to give a alert signal to the body.
3. Can copy, but ...
Flirting feels like in the middle of the night staying up late to brew a cup of hot coffee or drink an energy drink so the eyes can continue literate. But, drinking more than two cups of coffee when staying up late instead of increasing concentration, but it will make you nervous and lose focus.
The trick, be satisfied to drink coffee at least a week before the D-day stay up, if you already know when you will stay up late. During the day before staying up late, you can drink a cup of coffee before taking a nap. Drinking coffee before napping will eliminate the effect of sleep inertia, aka blazing after waking up. During staying up, replace your warm coffee cup with a large glass of water.
Caffeine has a real and sometimes useful effect on your brain. However, if you consume caffeine regularly and repeatedly, over time your body and mind build up immunity to caffeine, so the effect will not be optimal when you need it at an important time.
4. High-protein snacks
Your body needs something to burn so you can stay up all night, especially if you are doing work that requires intensive brain work, such as making a thesis or office project. Snacking is a good idea.
But, don't choose the wrong one. Candy, chocolate and fast food are included as foods that contain sugar and simple carbohydrates. Sugar and simple carbohydrates can help provide extra energy, but it won't last long, and it will make you sleepy. Eating high carbohydrate foods has been shown to make you feel sluggish due to the release of high levels of serotonin in the brain.
Choose snacks that can provide long-lasting energy that contains pure protein, such as protein shakes, greek yogurt and fruit toppings, or apple slices smeared with peanut butter.
5. Don't sit still, actively move!
If you do work at the table, often get up and take a walk for a moment. Reporting from WebMD, walking for 10 minutes increases the energy needed for the next two hours, when compared to just consuming it energy bar or chocolate bars. So, take a break every time you've begun to feel sleepy and walk into the kitchen to take a healthy snack your friends stay up.
Not only walking, you can also do light exercise (for example, rope jumping, push-ups, or sit-ups) or just stretch for 10-15 minutes every 45 minutes to help the body carry oxygen to blood vessels, the brain, and your muscles.
When you exert physical energy, the body sends a signal to the brain to remind the brain to stay focused and alert, not to drift into sleep. In addition, the maintenance of oxygen to the brain that is maintained will help your brain's ability to learn and store information, and increase creative thinking.
6. Adjust the room temperature
The most appropriate room temperature for you to sleep is 18-20ºC. If you wantliterate all night, set the room temperature so that it is not too cold but also does not make it sweaty. Elevate the room's AC temperature to 23-25ºC, or wear a little thick clothes. This temperature is suitable for keeping you alert and also preventing fatigue due to overheating.
It's okay to stay up occasionally to do what is needed. But, don't make it stay up part of your daily routine. Get a good night's sleep to achieve optimal productivity so you don't have to stay up all night.
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