Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees. Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Environments with dim lighting aggravate fatigue.
Studies have shown that exposure to bright light can reduce sleepiness and increase alertness. Try increasing the intensity of your light source at work. Deep breathing raises blood oxygen levels in the body. This slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.
The idea of deep-breathing exercises is to inhale to the abdomen, not the chest. You can do them at your desk. Sitting up straight, try this exercise up to 10 times:. Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness:. Stop at least every two hours to take a walk and get some fresh air. In Finnish researchers who studied people working hour night shifts found that monotonous work is as harmful as sleep loss for alertness.
At work or home, try to reserve more stimulating tasks for your sleepy times. However, when it is absolutely necessary to stay up all night, consuming caffeine, exercising, napping, and taking cold showers, might help.
After staying up all night, take a couple of days to recover. Night workers should try to maintain the same shifts so that their body can get used to the new pattern.
Try using blackout curtains or eye masks when sleeping during the day. Caffeine occurs naturally in plants and is found in many foods and drinks, such as coffee, chocolate, and cola. Although too much caffeine can cause…. Melatonin is a hormone that the body produces when it gets dark to signal that it is time to go to sleep.
Melatonin supplements can help people with…. However, making some simple changes to sleep habits can…. A lack of sleep can harm mental and physical health. Learn how much sleep is necessary, the effects of getting too little, and tips for better sleep.
Scientists have conducted a lot of research into the effects of caffeine in people with depression. This article explains the research and lists other…. Tips for staying up all night. Medically reviewed by Debra Sullivan, Ph. Share on Pinterest A person can often stay awake by drinking a moderate amount of caffeine. Screen time. Physical activity. Your circadian rhythms are like internal clocks affecting the way you think, feel, and behave throughout the day.
Circadian rhythms are based on the lightness or darkness of your environment. When your brain perceives darkness outside, your body begins to release a hormone called melatonin. Melatonin makes you drowsy and prepares your body for sleep. Staying up all night means fighting this natural process, which is not only difficult, but also unhealthy. Sleep deprivation can impact your ability to learn and focus. It can even be dangerous.
In , there were at least 72, car accidents caused by drowsy driving. The easiest way to stay up all night is to reset your internal clock. You may experience serious drowsiness at first, but your body does catch on. Blackout curtains and eye masks are particularly helpful. Caffeine is a helpful pick-me-up and can increase your alertness. It helps fight one of the natural substances your body releases to make you drowsy.
Studies have found that moderate doses of caffeine milligrams [mg] or more than four cups of coffee can improve your ability to think and perform tasks, but high doses mg or more have the opposite effect. High doses of caffeine can cause symptoms like anxiety and shakiness that make it harder for you to concentrate. Too much coffee can lead to stomach upset. Instead, try taking several smaller doses throughout the night such as espresso shots, caffeine pills, or caffeinated gum.
Energy drinks contain varying amounts of caffeine, typically the equivalent of one to five cups of coffee. Sign up for our newsletter and get it free. National Institute on Aging. A Good Night's Sleep. Updated May 01, Kryger, MH et al. Principles and Practice of Sleep Medicine. ExpertConsult , 6th edition, The health impact of nighttime eating: old and new perspectives. Effects of blue light on the circadian system and eye physiology. Mol Vis. Stanford Health Care. Bright light therapy.
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I Accept Show Purposes. Table of Contents View All. Table of Contents. Get Some Extra Sleep First. Take a Nap. Drink Caffeine Cautiously. Have a Late-Night Snack. Avoid Alcohol and Sedatives. See the Light. Be Active and Avoid Sitting. Consider Stimulants. The Use of Beta Blockers. Recap Few people have not had a night in their lives when they needed to stay awake late.
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