Staying Awake For 24 Hours: Strategies For Success

Sleep is essential for maintaining physical, mental, and emotional health. Even after just one night of no sleep, you can start to feel the effects, with symptoms such as daytime sleepiness, anxiety, and irritability. While it is not uncommon to go 24 hours without sleep, the longer you go without sleep, the more you will feel the effects, and the more serious they can become. After 36 hours without sleep, you may experience increased mood changes, alterations in brain function, and physical symptoms, and even hallucinations.

So, what can you do to get through a day without sleep? Well, caffeine can provide an energy boost when you need one, but it's important not to overdo it. Drinking water and getting some sunlight can also help to increase alertness. Eating balanced meals that include whole grains, vegetables, lean protein, and foods high in omega-3 fatty acids can provide an energy boost, while sugary foods might give an initial boost but will lead to an energy crash later. Taking a power nap can also help to restore your energy levels.

Drink water and get sunlight

Drinking water and getting sunlight are two great ways to stay awake when you've had a night of poor sleep.

Drinking Water

Dehydration can cause fatigue, so drinking plenty of water is essential to staying awake. Water-rich foods such as fruits and vegetables can also help prevent dehydration and the tiredness that comes with it.

Getting Sunlight

Sun exposure can increase alertness. Our bodies' circadian rhythms, or 24-hour internal clocks, use sunlight exposure to signal to the brain that it's time to be awake. Getting sunlight can also improve your mood and cognitive performance. Try to get at least 30 minutes of natural sunlight per day, or an hour if you have insomnia. If you can't get outside, simply sitting by a window can help.

Eat healthy, balanced meals

Eating healthy, balanced meals is essential, especially when you're trying to get through a day without sleep. Here are some tips to help you eat well and stay energized:

Choose Whole Foods and Lean Proteins

Select whole grains, such as brown rice, whole wheat bread, and oats, instead of refined carbohydrates. These provide sustained energy and essential nutrients like fibre, vitamins, and minerals. Include a variety of lean proteins in your meals, such as grilled chicken, ground turkey, fish, eggs, tofu, beans, and lentils. These foods will help you feel fuller for longer and provide your body with the amino acids it needs to function optimally.

Eat Plenty of Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which can help reduce fatigue and improve overall health. Aim for at least five servings per day. Include a variety of colours to get a diverse range of nutrients. For example, cruciferous vegetables like broccoli are packed with nutrients, while berries provide antioxidants.

Healthy Fats

Incorporate healthy fats into your meals, such as fatty fish (salmon, tuna), avocados, nuts, and seeds. These foods provide essential omega-3 fatty acids, which are important for brain health and can help improve mood and cognitive function. Just be mindful of portion sizes, as these foods are calorie-dense.

Stay Hydrated

Drink plenty of water throughout the day. Water will help improve alertness and cognitive function. Aim for 6-8 glasses of water per day, or more if you're active or in a hot climate. Avoid excessive caffeine, especially later in the day, as it can disrupt your sleep further.

Sample Meals and Snacks

• Breakfast: Overnight oats with banana, nuts, and chia seeds; avocado toast with whole grain bread, eggs, and vegetables; yogurt with fruit and granola.
• Lunch: Chicken breast with a large salad (mixed greens, cherry tomatoes, avocado, and balsamic vinaigrette); lentil soup with vegetables; tuna salad with cranberries and crackers.
• Dinner: Salmon burgers with cabbage slaw; teriyaki chicken with zucchini noodles and pineapple; sweet potato and black bean bowls with avocado lime dressing.
• Snacks: Hummus with baby carrots and pita bread; peanut butter with apple slices or celery sticks; Greek yogurt with honey and berries; nuts and seeds.

Remember, it's important to listen to your body and adjust your meals and snacks accordingly. Don't skip meals, as this can lead to energy dips and increased irritability.

Exercise

According to Dr. Chester Wu, a vigorous workout can protect against certain negative impacts of sleep loss, but it also increases the risk of injury when sleep-deprived. Instead, he recommends a brisk walk or some gentle stretches to boost energy and improve your sleep the next night. Similarly, Leigh Winters, a neuroscientist and wellness expert, suggests starting the day with some blood-pumping activity, but nothing too strenuous. She recommends walking or dancing, especially outdoors, to take advantage of the alerting effects of natural light.

The timing of exercise is important, as some people find that working out too late in the day can interfere with sleep. Dr. Charlene Gamaldo, medical director of Johns Hopkins Center for Sleep, suggests that people listen to their bodies and exercise at a time that helps them sleep better. She recommends exercising at least 1-2 hours before bedtime, as aerobic exercise causes the body to release endorphins, creating a level of brain activity that may keep some people awake. Additionally, exercise raises your core body temperature, which signals to the body clock that it's time to be awake. It takes about 30-90 minutes for the core body temperature to start falling, facilitating sleepiness.

While the optimal time for exercise may vary from person to person, research suggests that morning exercise can be particularly beneficial for those who have had a sleepless night. A 2022 study found that high-intensity interval training (HIIT) can protect against some of the negative health effects of sleep deprivation, such as reduced muscle synthesis and glucose tolerance. However, it is important to be cautious of the risk of injury when sleep-deprived, and gentler forms of exercise, such as yoga or gentle cardio, may be safer options.

Exercising outdoors can provide additional benefits, as sunlight exposure signals to the brain that it's time to be awake, improving alertness, mood, and cognitive performance. Sun exposure also helps maintain circadian rhythms, which are crucial for regulating sleep schedules.

In summary, exercise can be a powerful tool to help you get through a day without sleep, but it's important to choose the right type and timing of workout to maximize the benefits and minimize the risks.

Caffeine in moderation

Caffeine can be a great way to boost your energy levels when you haven't had enough sleep. However, it's important to consume it in moderation to avoid negative side effects.

First, it's helpful to know how much caffeine is generally considered safe. According to the Food and Drug Administration (FDA), up to 400 milligrams of caffeine per day is safe for most adults. This amount of caffeine is equivalent to about four or five cups of coffee. However, it's important to keep in mind that caffeine is also found in other foods and beverages like chocolate, tea, and even some decaffeinated drinks, so you should take that into account when monitoring your total caffeine intake.

Now, let's talk about when to consume caffeine. If you're trying to make it through a day without sleep, timing your caffeine intake strategically is crucial. It's recommended to cut off caffeine consumption around 2 PM or 3 PM, especially if you plan to go to bed at a standard time, like 10 PM. This will give your body enough time to metabolize the caffeine before bedtime, reducing the risk of sleep disruption.

Additionally, consider having a small amount of caffeine in the early morning, like a small espresso, to give you a boost. You might think that having caffeine right when you wake up is a good idea, but experts suggest waiting about 20 to 30 minutes after waking up, as the fog will clear a bit after what's known as the "sleep inertia" phase.

It's also important to be mindful of your body's sensitivity to caffeine. If you notice negative side effects like insomnia, anxiety, jitteriness, headaches, or nervousness, reduce your caffeine intake or eliminate it altogether. If you decide to cut down on caffeine, do it gradually to minimize withdrawal effects like headaches, anxiety, and poor mood.

Finally, remember that caffeine is not a substitute for adequate sleep. While it can provide a temporary energy boost, it cannot make up for the restorative effects of a good night's rest. So, while caffeine can help you get through a day without sleep, try to prioritize sleep as much as possible to maintain your overall health and well-being.

Power naps

A power nap is a short duration of sleep, usually lasting between 10 to 30 minutes. It is designed to quickly rejuvenate your body and mind by keeping you in the lighter stages of sleep. This ensures that you wake up feeling refreshed and alert, rather than groggy and disoriented.

Benefits of a Power Nap

• Increased alertness and attention: A power nap can help you feel more alert and attentive for several hours after you wake up, reducing daytime fatigue and improving your brain function.
• Improved cognition: Power naps can enhance cognitive functions such as memory, reasoning, and perception. They help your brain recharge, enabling better thinking and decision-making abilities.
• Boosted memory: Short naps can enhance long-term memory and executive functioning skills, helping you perform better throughout the day.
• Improved heart health: Research has shown that power naps can lead to improved heart health.
• Boosted immune system: Some studies suggest that power naps may help reduce stress and boost the immune system, potentially lowering the risk of illness.

How to Take a Power Nap

• Set an alarm: Set an alarm for 20 minutes to ensure you don't sleep too long and wake up during the lighter stages of sleep, avoiding grogginess.
• Nap midday: The best time for a power nap is between 12:30 pm and 3 pm. Napping during this time helps you avoid the post-lunch energy slump without interfering with your nighttime sleep.
• Prepare your environment: Make sure the room is cool, dark, and quiet. Use an eye mask, earplugs, or white noise if necessary to block out light and noise.
• Try a coffee nap: Drink a cup of coffee right before your nap. Caffeine takes about 20 minutes to kick in, so you'll wake up feeling extra refreshed.
• Create a nap-friendly environment: Make your napping spot as comfortable and quiet as possible. Use blackout curtains, a sleep mask, or white noise to minimize disturbances.
• Stick to a schedule: Try to nap at the same time each day. This helps your body get used to the idea of a midday rest.
• Relax before napping: Engage in relaxing activities such as deep breathing or listening to calming music before your nap to signal to your body that it's time to rest.

Frequently asked questions