Staying Awake: Strategies For All-Day Energy After Sleepless Nights

Sleep is essential to function efficiently, but many factors can impact your ability to get a full night's rest. If you're feeling the drowsiness hit, there are several ways to push through and stay awake throughout the day. Here are some tips to help you stay alert and energized when you haven't gotten enough sleep.

Caffeine in moderation

Caffeine can be a great way to stay awake, but it's important to consume it in moderation. While it can help you stay alert, too much caffeine can lead to negative side effects such as anxiety and shakiness, which can make it harder for you to concentrate.

Sleep disorders expert Joyce Walsleben, PhD, of the NYU School of Medicine, recommends caffeine in moderation when you need an energy boost. Two cups of coffee will give you a good boost of alertness, and drinking more than that probably won't make you more alert, especially if you regularly consume caffeinated beverages. Jeffrey Durmer, MD, chief medical officer at FusionSleep Center in Atlanta, agrees, stating that drinking excessive amounts of caffeine won't stop the process of sleep hormones collecting in the brain throughout the day. Instead, it may give you the jitters.

Drinking moderate doses of caffeine (600 milligrams or more than four cups of coffee) can improve your ability to think and perform tasks. However, high doses (900 milligrams or more) can have the opposite effect, causing symptoms that make it harder to focus. If you're going to consume caffeine, it's best to stick to plain black or green tea and coffee, avoiding energy drinks. Energy drinks often contain guarana, an ingredient that contains caffeine, which makes the total amount of caffeine higher than advertised. Additionally, it's hard to know exactly how much caffeine you're ingesting, and extremely high doses can be toxic.

If you're going to use caffeine to stay awake, it's best to take several smaller doses throughout the day rather than one large dose. Try espresso shots, caffeine pills, or caffeinated gum instead of a large cup of coffee, which can lead to an upset stomach. It's also important to note that caffeine and other stay-awake supplements can be helpful in a pinch but are not a substitute for a good night's sleep. If you find yourself relying on them regularly, you may need to check with a doctor to see if you have a sleep disorder.

To avoid problems falling asleep at night, it's best to avoid caffeine after 4 pm. If your bedtime is typically around 10 or 11 pm, it's okay to consume one to two cups of coffee, ideally not more than three cups per day.

Avoid sugar

It's important to avoid sugar when trying to stay awake after a night of no sleep. Sugar can cause spikes and drops in blood sugar levels, which can lead to symptoms like anxiety, hunger, and irritability. This will make it harder for you to stay awake and may even lead to a "crash" later on.

High glycemic index (GI) foods, such as refined carbs, sweets, and foods with high amounts of added sugars, can negatively impact your sleep. These foods cause significant spikes and drops in blood sugar levels, triggering the release of hormones like adrenaline, cortisol, and growth hormones. This can lead to symptoms like anxiety and irritability, making it harder for you to stay awake and function optimally throughout the day.

Additionally, high glycemic diets create an inflammatory response in the body and disrupt the balance of beneficial intestinal bacteria, both of which can affect sleep quality. Consuming foods high in added sugar close to bedtime may lead to insomnia and difficulty staying asleep.

Sugar may provide a temporary boost of energy, but it is often followed by a crash. This is because sugar causes a dopamine rush, giving you a shot of the "happy hormone." However, once your body starts to metabolise the sugar and it leaves your bloodstream, you may experience a mood crash and increased exhaustion.

Therefore, it is best to avoid sugar and opt for healthier alternatives to stay awake after a night of no sleep.

Take short naps

Taking short naps is a good way to boost your energy and alertness throughout the day. Short naps are typically defined as lasting between 10 and 30 minutes, and they are often referred to as "power naps".

Power naps are beneficial because they keep you in a lighter stage of sleep, helping to recharge your brain without causing you to fall into a deep sleep. As a result, you can avoid sleep inertia, which is the grogginess and disorientation that comes with waking up from a deep sleep.

Research has shown that power naps can improve alertness, memory, and overall health. A 2022 study found that a 30-minute afternoon nap improved brain speed when completing procedural memory tasks. Additionally, power naps may also boost the immune system and reduce stress.

However, it is important to keep power naps short and not wait until too late in the day to take them. Napping for longer than 30 minutes or too close to bedtime can make it harder to fall asleep at night and disrupt your sleep schedule.

If you are feeling extremely tired after a night of no sleep, a short nap can be a good way to give your body some rest without interfering with your nighttime sleep.

Expose yourself to sunlight

Exposing yourself to sunlight is an effective way to stay awake after a night of no sleep. Sunlight can act as the body's natural clock, regulating our circadian rhythms. Sitting in the sun for 30 minutes, especially after waking up, can jump-start your senses and help you feel more awake. If you're unable to go outside, sitting near a window or using an artificial sun lamp can also help.

Sunlight provides your body with natural cues to promote wakefulness. It stimulates the release of melatonin, a hormone that makes you feel sleepy when it's dark and helps regulate your sleep-wake cycle. By exposing yourself to sunlight, you can delay the release of melatonin and prevent yourself from feeling sleepy.

In addition to sunlight, getting some fresh air can also help keep you awake. Going for a walk outdoors can bring blood flow to your muscles and wake them up. A change of scenery can also reduce fatigue by inspiring new ideas and sparking creativity.

Exercising in the sunlight is another effective way to stay awake. However, it's important to keep the intensity light or moderate when you're exhausted, as vigorous exercise can increase your risk of injury. Even a small amount of movement can stimulate alertness in the brain, so consider going for a short walk, pacing back and forth, or doing a few jumping jacks if you're feeling tired.

Keep your space cool

Keeping your space cool is an effective way to stay awake when you haven't had any sleep. A warm room can make you feel drowsy, so here are some tips to keep your environment cool and help you stay alert:

Fans and Breezes

The strategic placement of fans can help create a cooling cross-breeze. Position box fans across from an open window, so the wind from outside combines with the fan to make the room temperature drop. Ceiling fans can also be adjusted to run counter-clockwise, pulling hot air up and out of the room. If you don't have a fan, simply opening a window can create a refreshing breeze to keep your blood flowing and your energy levels up.

Lights

Use bright lights to help you stay awake. Light suppresses the release of melatonin, the hormone that makes you feel sleepy. LED lights that simulate sunlight are a good option. The blue light from electronic devices like laptops, tablets, and phones can also help delay sleepiness.

Temperature Control

In addition to fans, there are other ways to control the temperature of your space. Unplugging electronics that are not in use can help, as they generate heat. Turning off lights can also make a difference, as even energy-efficient lightbulbs give off heat. Keeping the lights off or using them minimally at night can help you stay cool. During the day, closing blinds or drapes will keep your room cooler and allow it to cool down faster when the sun goes down.

Sleep Setup

Your bedding and sleepwear can also impact your temperature. Light-coloured, lightweight cotton bed linens are breathable and promote ventilation and airflow. Cotton pyjamas are also a good choice, as they will help you fall asleep faster and promote a deeper sleep stage than bulkier fabrics.

Quick Fixes

If you need a quick way to cool down, splashing your face with cold water will help you feel more awake by drawing circulation upward toward your head. Applying ice packs or cold compresses to pulse points like your wrists, neck, elbows, and ankles can also provide a jolt of energy.

Frequently asked questions