Staying Awake Full Night for Work and Study
Staying up late can be difficult for the body, but sometimes it’s inevitable. Maybe you work late, or you may have to stay for an event like a family trip or sleepover of a child or even adjust your sleep schedule to accommodate a new assignment night. Anyway, there are tricks you can use to succeed in a night owl.
Note that success is relative when it comes to staying up late. The higher it is, the more your mind and your body will feel the effects of sleep deprivation. “Our bodies are programmed to sleep at night and be awake and alert during the day,” said Christopher Drake, Ph.D., a sleep researcher at the sleep disorders Henry Ford Center and associate professor of psychiatry and behavioral neuroscience at the Wayne State University of Medicine in Detroit. “When we try to stay up late and sleep during the day, we work against our own bodies.”
Shane Sevigny agent can attest. During the summer working night shift patrol police Salem in Salem, Ore, which operates 10 p.m.-08: 00.
“As we age, it is more difficult,” Sevigny, 47. “He said I have more difficulty sleeping during the day. My biological clock could sleep at night. I have the experience to do so, but travel is the most -Returns difficult for me, especially if it is for a short time. I do not feel rested. ”
6 ways to stay up late
If you pull a sleepless night or trying to adapt to a night shift, there are some basic ways you can improve your chances of staying up late.
Advance nap. Or sleep a little more each night before its late at night or take a nap in the afternoon of that day. “We can sleep a bit,” Drake said. “Before his sleepless night, get nine hours of sleep a night for a week and the bank to sleep.”
Occupy. People who stay busy during sleep tend to gather, pushing drowsiness side because they are interested in the new job. That’s what helps Sevigny get through the night. He is happy that his night shifts begin on Friday and Saturday, usually the busiest for the police nights. “If we stay busy, they do not realize until you’re done with your team and you are on your way home,” he said.
Use caffeine … the right way. Caffeine is an effective way to help stay late. However, just it blows a drink containing caffeine early in the transition will not help overnight. “My recommendation is not to use a giant Starbucks Venti, but also use small spaced along the night shift dose,” Drake said. “This will help maintain vigilance throughout the movement, but avoid those with significant sleep disorders once they are home and ready for bed.”
Intelligent night nap. A brief half-hour nap during a shift can be effective, but some people will feel after slow. The Drake solution: Drink one 8-ounce cup of coffee, which is about 75 milligrams of caffeine before his nap. “Take a small cup of coffee just before taking this short nap will remove the effect of sleep inertia,” he said.
Stay in the light. Light has a powerful effect on its internal clock, and light can temporarily false body into thinking that it is still bedtime. “This circadian clock has connections in sight, and the light can reset our internal clock,” said William Kohler, MD, medical director of the Sleep Institute in Spring Hill Florida, Florida “This. A clock that tells us when we are alert and when we are tired. “Stay in well-lit rooms or use a flashing light box that between 2,000 and 10,000 lux./p>
Prepare for 4: 00-5: 00 banking sleep only get so far in the night, however. “You can not escape the negative effects of the circadian clock,” Drake said. “We will be sleepy around 4: 00-5: 00 because time is sleepy during the day.” Prepare to feel extremely sleep in the hours before dawn and use all possible measures against help you stay awake.
Adjusting your program
The transition to a regular evening program requires more effort. You have to work hard to trick your body and mind, and even then you have to expect that it will not be a complete success. Sleep during the day, sleep is fundamentally different.
With this in mind, people who have to work at night should try these strategies:
Establish a fake day-night cycle. A 2013 study in the Journal of Clinical Sleep Medicine found that night shift nurses were better able to adjust the schedule if exposed to extremely bright light during the beginning of their shift and wore black glasses after the change. You can extend this effect using a mask and earplugs to sleep once you are in bed
Do not try to sleep at a time. Many people make the mistake of trying to reproduce sleep during the day. “Most night workers sleep in 10 or 15 minutes, but after four hours of sleep is fragmented,” Drake said. “They fall asleep and wake up and fall asleep and wake up. It’s probably better to use two periods of sleep that last three or four hours. Do not try to stay in bed Get up and do what you must do. Make shopping. After three or four hours of sleep, take another nap three or four hours before returning to work. ”
Avoid alcohol. The idea of a drink during the day does not work (or not work at night). Alcohol may help you fall asleep but can cause problems that ruin the quality of your sleep.