Pulling all night and be fresh the next day
Finals, due dates, exams, and time all have one thing in common: they convince us that skipping sleep is a good idea. While this is certainly not true, sometimes pulling an all-nighter is your only option for doing things. If you go this route, you may as well do it right.
First, let’s talk about what we mean by an “all-nighter.” Some people are naturally nocturnal and tend to schedules later. If you work the evening shift, going to bed at 4am and wake up at noon, you’re not pulling an all-nighter, you just have an unusual schedule. However, if you intend to get three hours of sleep tonight so you can meet the deadline, congratulations! you are a candidate all-nighter. Before you take this energy drink, well, ask yourself if it is really worth.
When to Pull an All-Nighter
Deny your sleeping body is naturally unhealthy. As such, there is one rule above all others to pull an all-nighter: no. Obviously, this is not always the most practical solution and some days, you just have to work late. However, you must always keep in mind that reducing your amount of sleep takes a toll on your body. If minimizing sleep is a part of your typical routine, you will ruin one of the benefits of productivity that you win with those few extra hours.
All nighters are not great for your memory, attention, focus or the next day. Stay up to four hours to study for a test at 8 am is a bad idea. Just because you spent all night reading the words on the pages does not mean your brain has retained the information. If you need to work the next day, cut your losses, or at least compromise and get some sleep.
There are still situations where staying up all night could not kill any benefit you would otherwise earn:
- When your workload is light tomorrow. It’s a bad idea to another through your work or classes, but we all have days slower than others. Stay late Thursday to complete a project due Friday will not be as bad if you only have a few hours to work for the rest of the day.
- When you have time for a nap. Losing sleep is a problem that is solved only by getting sleep. Stay up all night to get a project done for the morning can be good if you can find time to nap in the afternoon. If staying up all night means that you will not get a chance to sleep for two days, reconsider.
- When we did not shoot another sleepless night recently. Stay up all night means losing sleep. Stay each night means ruin your sleep schedule permanently. If you miss a significant amount of sleep in recent days, do not do it again until you are well rested.
How to tackle the Big Night
Pull an all-nighter should be treated like any other hard physical effort: you must ensure that you have the right supplies and prepare yourself before you go When you know you’ll be skipping sleep, follow these guidelines .:
Take a sleep all night is stealing from your future self. Make up for it by filling your metaphorical tank before you start. The more sleep you can get beforehand, the less you will hurt you later. In an interview with the how-to blog Art of Manliness, a former Navy SEAL explains why it is important to start a sleepless night with a nap:
“Make sure you are not late on sleep. When you know a sleepless night is coming, see if you can count a few extra hours in advance. This makes it much deeper when you have to tap into sleep reserves. It really works. ”
Nap before work frenzy will make the world better than taking one in the middle. If you wait until you are already exhausted “just take a nap,” you might not wake up for hours. The only thing worse than missing sleep lack of sleep and have nothing to show for it. It would also be a good time to refresh the nap right time for the brain boost you need.
Eat Protein, Carbohydrates Not
Your body needs something to burn to get through the night, especially if you are focused on a brain intensive task like writing a paper, so it’s a good idea to take snacks or an extra meal. What you eat matters, however. Instead of focusing on carbohydrates (potato chips, pizza, and most of the largest late night cramming staples), focus on protein consumption. Why? Carbohydrates store energy for later, and can even make you drowsy in the short term:
Everyone associates foods rich in carbohydrates (such as bread and pasta) with energy, but what they actually do is to prepare your body for exercise energy. This means that the only exercise makes the carbohydrates in your body begin your wheels turning.
According to Dr. Nathan Shier, an Indiana University, Bloomington, IN, professor of nutritional sciences, the consumption of carbohydrate foods releases high levels of a hormone called serotonin in the brain. Too much serotonin makes you lethargic. Translation? Stay away from meals rich in carbohydrates before and during their studies or you’ll spend your “white night” sleeping on top of your keyboard.
The proteins will be much more useful to keep you going through the night. So instead of a bag of Doritos and some cookies, reach some beef jerky and a protein shake.
Take some caffeine (but refrain from this first)
Caffeine is an obvious staple for staying up late all night. Moreover, while it is not exactly the healthiest option, energy drinks are really effective to keep you and even improve the focus (if you crash later). The trick, however, is to avoid caffeine that leads to your anti-protest sleep. Again, the Art of Manliness explains how drinking caffeine throughout the day reduces the effectiveness of the drug in the night:
All SPEC-OPS guy we talked unsurprisingly recommended to consume some sort of caffeine throughout the night. The trick, according to each of them, is to lay off the caffeine the day before and the day before your sleepless night. Your body and mind develop a tolerance to caffeine, so if you were constantly hammering back coffee all week, it will not be as strong, effect during your turn the clock vigil.
This effect makes a pretty strong argument for reducing or eliminating the amount of caffeine in your diet in general. Caffeine has a tangible effect, and sometimes helpful in your brain, but if you use constantly, it will at least help the most when you need them. It is also useful to clarify again, this scenario is far from ideal. We all know that desperate times call for, but using caffeine to avoid sleeping on regular will destroy your productivity, focus, and even the memory.
Make a periodic exercise
The effects of a physical workout to your brain and productivity can not be overstated. Just a quick, 20-minute workout can help your brain directly before an exam, exercise can help boost your brain’s ability to learn and retain information, and improved creative thinking. We call this feature neuroplasticity.
You do not want to exhaust yourself with a full body workout, of course. However, for a walk, do some push-ups or jumping jacks or something to get your blood flowing will help keep your brain on track. This is a physiological response based on thousands of years of evolution: If a prehistoric man fell asleep while running the danger, chances are they would not live very long. When your body has a physical energy, it signals to your brain that now is the time to be alert and focused, do not drift into dream land.
When finished, Rest and Regroup
You did it through the night, finished up this project completed as paper, built this robot fight or whatever you had to do. You met your deadline and the deed is done. Now is the time to get back on track. It will be tempting to plant as soon as you get home and sneak in a nap can help you get through the day! But to return to your schedule correctly, wait until your usual time breaking down. At the very least, do not go to bed two hours earlier than you normally would. When you do, make sure you get the sleep a full night.
The most important recovery technique of all is to stop pulling all-nighters, as much as humanly possible. Especially when you are in college or working a demanding job, it can be tempting to run on minimal sleep quantity and the maximum energy drinks. This will kill your productivity in the long term (to say nothing of the effects of sleep loss can have on the brain). In addition, developing good sleep habits may mean that you need less overall sleep anyway. So if there is a crisis and you just have to get a major project done, do what you have to do. But do not make a lifestyle out of it.