Staying Awake For 24 Hours: Strategies For Success

We've all been there: tossing and turning all night, knowing we have a big day ahead of us. Sleep is essential, and a lack of it can affect our physical and mental health. But sometimes, life happens, and we're forced to power through the next day on little to no sleep. So, how do we survive?

Well, for starters, it's important to resist the urge to hit that snooze button. While it may be tempting to catch a few extra minutes of sleep, sleep experts say it's best to get up as soon as your alarm goes off. Eating a nutritious breakfast is also key—opt for whole grains, protein, and fruit instead of sugary treats and simple carbs, which will only give you a quick energy spike followed by an inevitable crash.

Caffeine can be a helpful pick-me-up, but it's crucial to consume it in moderation. Too much, and you might end up with the jitters. Instead, try soaking up some sun or taking a brisk walk to boost your alertness and lift your mood. These strategies might not replace a good night's sleep, but they can help you get through the day.

Eat small, regular meals and slow-release carbs

Eating small, regular meals and slow-release carbs is a good strategy to survive the day after a sleepless night.

Firstly, it is important to avoid eating large meals. Eating a large meal, especially one full of simple carbohydrates and sugars, will make you drowsy. Instead, eat several light meals throughout the day. Opt for small portions of lean meats, eggs, nuts, beans, and whole grains. For breakfast, try porridge with fruit, or wholegrain toast with avocado. For lunch, a salad with grilled chicken or fish with vegetables is a good option.

Secondly, focus on slow-release carbohydrates, which will provide a steady source of energy throughout the day. Slow-release carbs include whole wheat bread, wholegrain pasta, beans, and oats. These foods will help to keep your blood sugar stable and provide a sustained release of energy, rather than the spike and crash associated with simple carbs and sugars.

By combining small, regular meals with slow-release carbs, you can help maintain your energy levels and avoid the crashes that come with sugary and refined carbohydrate-heavy meals.

Avoid caffeine overload

Caffeine can be a great way to boost your energy when you're feeling sleepy, but it's important to be mindful of your intake to avoid a caffeine overload. Here are some tips to avoid overdoing it:

Know your limit

The recommended amount of caffeine for healthy adults is up to 400 milligrams per day. This is equivalent to about four cups of coffee or two cups of strong coffee. However, it's important to remember that sensitivity to caffeine varies from person to person, and some people may be more affected by smaller amounts.

Be mindful of your sources of caffeine

Caffeine is found in various foods, drinks, and medications. Coffee, tea, and soda are some of the most common sources, but it's also present in energy drinks, chocolate, and even some over-the-counter headache medications. Keep track of your total caffeine intake throughout the day, including all sources, to ensure you don't exceed the recommended limit.

Avoid excessive caffeine consumption, especially if you're sensitive to it

If you rarely consume caffeine, your body may be more sensitive to its effects. Even if you're a regular caffeine consumer, it's important to listen to your body and stop consuming caffeine when you start feeling unpleasant symptoms. These symptoms may include restlessness, shakiness, a rapid or irregular heartbeat, headaches, irritability, and insomnia.

Don't rely solely on caffeine to get through the day

While caffeine can provide a temporary energy boost, it's not a substitute for a good night's sleep. Combine caffeine with other strategies such as napping, spending time in natural light, and practising healthy sleep habits to optimise your energy levels throughout the day.

Cut off caffeine consumption early enough in the day

To avoid disrupting your sleep at night, it's recommended to stop consuming caffeine at least eight hours before bedtime. This means that if you aim to be asleep by 10 p.m., you should avoid caffeine after 2 p.m. If you find that caffeine still affects your sleep when consumed earlier in the day, try extending this caffeine cut-off time to 10 hours or more before bedtime.

Get sunlight

Sunlight is a powerful tool to help you get through a day without sleep. It is a natural cue that helps maintain your body's circadian rhythm or sleep/wake cycle. Sunlight exposure in the morning can help you sleep better at night by acting as a reset button for your body's internal clock.

• Get sunlight early in the morning, preferably within the first hour of waking up. The earlier you can get sun exposure, the better.
• Spend 30-45 minutes in direct sunlight. If you can't access direct sunlight, indirect sunlight through a window can still be beneficial, although it will be less potent.
• Avoid wearing sunglasses or visors when trying to get the benefits of sunlight, as they can reduce the positive effects.
• If you can't go outside, consider using a light box or light therapy device that simulates sunlight. These devices can be especially useful if you work night shifts or have limited access to direct sunlight.
• Protect your skin by wearing sunscreen when going outside, even in the mornings. While sunlight has many benefits, it can still damage your skin.
• Combine sunlight exposure with other activities such as going for a walk or having breakfast on your porch or patio.
• Open the curtains or use a dawn simulator alarm clock to let natural light into your bedroom in the morning. This can help regulate your body's internal clock and improve your sleep quality.
• Be mindful of the amount of sunlight you get. While sunlight is beneficial, too much direct exposure can be harmful. Limit your time in direct sunlight during peak hours and wear proper protection, such as sunscreen or sunglasses.

Exercise, but keep it light

If you're feeling exhausted from a lack of sleep, you might be tempted to skip your workout. However, light to moderate exercise can be beneficial when you're feeling sleepy.

Firstly, it's important to note that the effects of sleep deprivation are not just physical but also psychological. Sleep deprivation can affect your motivation to work out, so you may need to push yourself a little to get going.

Once you're up and about, a light jog or some morning yoga can be a great way to boost your alertness and set you up for the day. Getting outside and exposing yourself to natural light is especially beneficial, as this will help to reset your circadian rhythms and boost your body temperature, making you feel more awake.

If you're not a morning person, that's okay too. You can still reap the benefits of exercise by fitting in some movement throughout your day. For example, you could try taking a walk during your lunch break or doing some stretches or yoga poses while you're watching TV. Even some squats while brushing your teeth can help!

However, it's important to listen to your body and not overdo it. Sleep deprivation can increase your risk of injury, so it's best to avoid intense or vigorous exercise when you're feeling tired. Instead, opt for lighter exercises and be careful not to experiment with new, complex movements.

Remember, it's okay to take it easy and give yourself a break if you're not feeling up to your usual routine. You don't want to push yourself too hard and end up injuring yourself. Prioritising rest and recovery is just as important as staying active.

Overall, light to moderate exercise can be a great way to boost your alertness when you're feeling sleepy, but be sure to listen to your body and adjust your routine as needed.

Drink water

Drinking water is essential to staying awake after a sleepless night. Dehydration will increase your fatigue, so it is important to drink lots of water. Drinking water will also increase your activity levels, as you will need to use the bathroom more frequently, which will in turn keep you more alert.

The body of the average adult is more than 50% water, so water plays an important role in many bodily functions, including sleep. Drinking water can help support healthy sleep, and getting plenty of water throughout the day can help you stay hydrated when you go to bed.

However, drinking too much water before bed can also disrupt sleep, as you may need to wake up in the middle of the night to urinate. This is known as nocturia. It is recommended that you avoid drinking fluids at least one hour before bedtime, and two to three hours before if you have a hyperactive bladder or incontinence.

Water-dense foods can also contribute to hydration and your daily water intake. Some of the most hydrating foods include cucumbers, lettuce, celery, squashes, strawberries, and watermelon, all of which are composed of more than 90% water.

Caffeine and alcohol are diuretics, meaning they cause the body's fluid levels to drop by increasing urination. They can also disrupt sleep, so it is recommended to stop drinking them at least eight and three hours before bedtime, respectively.

Frequently asked questions