Do you have to stay up all night to study or to finish a work project? Did you change your work shift and can’t stand the exhaustion? For these and similar situations, it’s possible to combat sleep deprivation using different methods.
Sleep patterns follow a natural cycle known as the circadian rhythm. If we force an abrupt change in our habits, such as staying up all night, the signs of fatigue can become unbearable.
For temporary relief and to address specific needs, we can use natural infusions with caffeine or a shower to delay drowsiness. Below, you’ll find additional alternatives for combating sleepiness effectively.
1. Take short naps
Yes, it might seem dangerous to close your eyes and fall asleep for a few minutes. However, the benefits of a nap can also be used to help you stay awake for longer periods.
Options include afternoon naps (at least 6 hours before bedtime) and short breaks when sleepiness begins to set in. A 15- or 20-minute rest period allows you to resume your activities with more energy and better performance.
A study published in the journal Biological Research for Nursing found that naps reduce sleepiness in night shift workers. Furthermore, they were linked to improved performance after overcoming sleep inertia upon waking.
2. Drink coffee
The traditional beverage for staying awake is coffee. This is because caffeine acts as a stimulant, improving the ability to perform tasks and maintain alertness.
However, it’s not advisable to rely solely on this beverage for this purpose, nor should you exceed four cups a day. Going beyond this limit can cause stomach aches, increased heart rate, and other harmful effects.
Do caffeine supplements help prevent sleepiness?
Caffeine is a central nervous system stimulant. Therefore, if we ingest it in its purest form, rather than through infusions, we can block adenosine receptors and feel less tired.
Caffeine supplements have been shown to increase dopamine release. Therefore, they reduce fatigue, especially after strenuous activity.
Even so, it’s important to consider the adverse effects and maximum dosages. The recommendation ranges from 3 to 6 milligrams of caffeine per kilogram of body weight. Excessive consumption will lead to health problems.
3. Drink tea and other infusions to combat sleepiness
Other drinks besides coffee can help keep us awake. For example, black tea, green tea, and adding ginger to herbal teas.
Other products that can naturally relieve physical and mental exhaustion include yerba mate and maca. Yerba mate is consumed as brewed mate or mate tea (in countries where it is more traditional). Maca, on the other hand, should be dissolved in a cup of hot water. A pinch of cinnamon or vanilla can be added.
Finally, many people opt for commercial energy drinks. However, their consumption is increasingly discouraged due to the health risks involved.
Energy drinks should not be consumed by children, pregnant women, or breastfeeding mothers. People with kidney problems should obtain prior medical authorization.
4. Create good lighting
Just as it’s important to sleep in a dark environment, it’s also important to stay awake in a well-lit one. This is due to the production of melatonin, the hormone that regulates sleep-wake cycles in the human body.
A study published in the Journal of Biological Rhythms analyzed the effect of various factors on young night shift workers. The goal was to find the best way to retrain their sleep-wake cycle and prevent nighttime sleepiness. The results showed that using bright light during their shifts allowed them to retrain their bodies and overcome fatigue.
5. Perform breathing exercises
Controlled, deep breathing increases blood oxygen levels, helping to combat drowsiness. While numerous breathing exercises offer various benefits, the most basic involves inhaling deeply, holding your breath for two seconds, and exhaling slowly.
6. Walk for 10 minutes
When you can no longer concentrate on the task at hand due to drowsiness, step away for about ten minutes and walk around the area. If possible, and if it’s daytime, go outside and walk a few blocks to benefit from the sunlight.
A research study comparing the benefits of walking versus eating chocolate for combating fatigue yielded interesting results. Those who consumed sweets experienced a quick energy boost, but were unable to sustain it in the medium term.
On the contrary, walking contributed to the effect for a longer period. Specifically, for two hours.
7. Drink water
In addition to drinking the recommended herbal teas to stay awake, consuming water is also beneficial. Staying hydrated improves blood circulation and activates certain metabolic mechanisms that help us feel less tired.
8. Listen to music
Playing background music can be helpful for some people. Depending on the task, upbeat rhythms can help combat drowsiness. However, this is especially true for activities that don’t involve reading or writing; in these situations, it might be counterproductive.
A study of 52 students aged 18 to 30 found that background music improved working memory. It also had a positive effect on academic performance, although it did not significantly impact sustained attention.
On the other hand, a 2019 study found that, in general, music facilitated the performance of simple tasks and hindered the performance of complex ones. There was considerable variability depending on the type of sound, the task, and the characteristics of the performer.
9. Take a shower
A bath helps you wake up. Many people include it in their routine as the first thing they do to start their day, for example.
The same effect can be achieved in the afternoon, evening, or anytime you need an energy boost. Showering with cold water would have an even more powerful effect, although care should be taken to avoid sudden temperature changes.
10. Step away from comfort
If you’re looking for the answer to how to stop sleeping, the best thing to do is stay away from your bed and comfortable armchairs. Although studying or working there might seem possible, it’s clear that temptation will win.
Try to get into a comfortable position, but sit down if you’re going to study. You can also try reading standing up for a few minutes or doing the task while walking, if possible.
11. Perform stretching exercises
It’s important to take breaks and stretch your muscles. These types of exercises have numerous health benefits, in addition to relieving fatigue.
Start with your neck, back, and arms. Then, if you need to increase the intensity, go for a walk or practice a workout routine from a tutorial you find online for 30 minutes.
Physical activity, in general, is associated with a lower risk of experiencing low energy and fatigue. This is suggested by a review of studies published in the journal Sports Medicine.
12. Eat energy foods
Some foods are effective at providing a quick energy boost and reducing fatigue. While those containing sugar produce a more immediate reaction, there are also healthy food choices. Remember that simple sugars have the harmful effect of causing insulin spikes.
Try peanut butter, whole-wheat bread, yogurt, granola, nuts, or carrots. Dark chocolate is another option, as it contains caffeine and tyrosine, substances that boost alertness. However, be mindful of the amount you consume of this treat due to its sugar content.
Maintaining good sleep hygiene daily is best.
Establishing a consistent, healthy sleep routine is the most balanced way to stay awake and alert when there’s no other option. Good rest allows you to have more energy for daily tasks and improves motivation, mood, and memory.
Among the keys to achieving good sleep hygiene is creating a suitable environment. This involves dimming the lights in the room and reducing exposure to blue light from electronic devices. It also means promoting a quiet space or one with relaxing white noise.
In addition, some foods help you fall asleep (almonds, honey, and chamomile, for example). These shouldn’t be part of your diet if you need to stay awake, but they can be included in your regular dinners.
Creating a suitable sleep environment promotes getting the recommended 7 or 8 hours of sleep per day. If this is maintained over weeks and months, it will be easier to occasionally stay awake outside of bedtime for a specific reason.
Learn how to stop sleeping, but don’t overdo it.
While it’s important to know effective methods for staying awake, it’s not advisable to use them frequently. Try to use them only occasionally, for reasons that require you to be awake outside of your usual routine.
They can also help you accomplish everyday tasks on days when you’re more tired. Perhaps because you had a bad night’s sleep or ate hard-to-digest food at lunch.
Finally, remember that one of the methods we’ve discussed is always preferable to resorting to medication or pharmacological stimulants. And if your job requires you to change your sleep-wake cycle, then consult a sleep specialist for guidance during the transition.
