Everyone's sleeping hours are different, but it is recommended to sleep before 10 pm so that the body's metabolism is optimal. But what if you are required to stay up late? For example, for a night shift work? Or assignment deadlines?
It is a little worried if you always going to sleep after 12 at night because it will have an effect on your body such as having or feeling a bad day. The long-term effect that you feel can be increasing the risk of depression and anxiety disorders.
But, your boss doesn't care about your sleeping hours, right? So, you have to be able to control how your body needs when you are required to stay up late for this unpleasant night shift job.
Let's say you come home from work at 8 in the morning and then sleep until 4 in the afternoon, it is like a revenge for your sleep time. The serious situation of it is called Delayed Sleep Phase Syndrome (DSPS) or Delayed Sleep Phase Disorder, it is where your sleep-wake cycle is delayed several hours, even late morning to afternoon. It is a serious condition that leads to sleep disorders and you need professional's help. Do you think it sounds good?
Once in a while you can stay up late safely, because it's also impossible to work night shifts all the time, right?
Tips on How to Stay Awake Safely
Caffeine is one of the most popular recommendations to help your eyes stay awake. Apart from caffeine, you can also try other things to stay up late.
1. Prioritize Sleep Debt Repayment
When your sleep schedule changes because you have to stay up late on several days, then let's say you owe yourself sleep.
Sleeping debt cannot be paid in one go, there are techniques you need to do to optimize your body's daily cycles.
If you experience lack of sleep and lost sleep, your body can lead to fatigue, irregular mood, and even increase several health problems. As important as it is to sleep at night.
To pay back your sleep hours, you need to add hours of sleep the next day little by little until you feel well-rested or for 2 weeks.
For example, if every day you sleep 8 hours, and today you only sleep 5 hours, then to make up for the 3 hours you need to add to your sleep hours in the next few days.
You also don't need to pay in cash for 3 hours a day because it can ruin your sleep pattern. Do it slowly, for example, add 1 hour a day and do it for up to 3 days.
Pay attention to how many hours of sleep you waste then pay attention to your sleep debt.
2. Strategic Caffeine Intake
It is common knowledge that caffeine is an effective way to keep you awake at night.
The caffeine substance which resembles adenosine blocks it in the brain so that the drowsiness caused by adenosine is not bound to each other and keeps you awake.
Sipping caffeine help you awake for several hours. Therefore, you need to note to the correct caffeine intake so that it doesn't disrupt your sleep hours for the next few days.
The effects of caffeine are different for each individual depending on each body's tolerance.
Try to enjoy a glass of coffee one night to avoid getting too much caffeine in your body and resulting in worsening sleep patterns later in the day.
3. Optimize Light Exposure
The light will act as a reminder to your body that you are now in the daytime. The body has a signal to recognize light to rest.
Light is known as a powerful circadian clock synchronization tool for the body.
Your body will have difficulty falling asleep if it exposed light at night. It is better to set up your light when you are about to stay awake.
Use light at night through indoor lights or from a gadget screen.
The few times you are exposed to light, you will be awake for some time to come.
4. Splash Cold Water on Your Face
Cold water can wake you up from sleepiness because of the temperature difference in your room.
Differences in temperature can trigger alertness and heart rate to your body. Cold water splashed on your face suddenly will shock your body with the sudden change in temperature to become colder, so you don't feel sleepy.
This method is usually recommended by several people when there is a very boring class or a meeting where no agreement hasn't reached.
5. Stretch and Move
Sitting and being quiet makes you bored and your muscles become stiff. When you are bored, you will tend to feel sleepy and want to sleep immediately.
Take a standing position first and do several stretches to stretch your muscles.
Stretch your muscles slowly and feel your body stretch comfortably. Focus on stretching parts of the body that feel stiff, such as the back and arms because they usually support your body when sitting.
The effect of stretching and moving can increase blood and oxygen flow to the brain which will then increase your alertness when awake at night.
6. Take a Power Nap
Staying up late is sometimes tiring and you can't wait to greet your room and bed. You can overcome this feeling by doing a power nap.
Power nap is a sleep activity that does not enter the deep sleep phase, where you can still have plenty of time to do other activities by just sleeping for a while. This short sleep will recharge your energy quickly and you won't lose much time.
Napping can be an effective way to fight drowsiness and increase alertness in those of you who really need sleep right away for just 20-30 minutes.
7. Chew Gum
Small activities can increase alertness such as chewing gum, this can also be fun to do.
Instead of chewing snacks and adding lots of calories or eating heavy and oily foods, chewing gum can make your teeth and mouth move consciously so you can focus on staying awake.
In addition, when you move your teeth to chew gum, you are unconsciously helping your body to increase blood flow to the brain.
Remember to limit your daily sugar intake so you can decide whether to consume gum or not. If your sugar intake has exceeded the limit, then consider taking another step to help you stay awake.
8. Listen to Upbeat Music
Silence invites you to sleep, so you need an atmosphere that can keep you awake but not a noisy crowd which then makes you disturbed in that situation.
Fight your silence by listening to upbeat music with positive lyrics. This method can improve your mood and energy to stay awake at night.
While listening to upbeat music, your body also follows a pleasant rhythm so it can recharge your energy.
It's different if you listen to calming music, it will calm and relax your body so you become sleepy. Avoid this.
9. Engage in Social Interaction
Try not to be alone because it can make you bored. You should engage in social interaction to fight boredom due to being alone and sleepy.
Interaction can be in person or online, this makes it easier for those of you who are alone in one place and don't have friends to chat with.
Engage in that conversation can stimulate the brain to keep working and emphasize the social connection for your mental well-being.
Carrying out social interactions at night is a bit challenging, because not everyone is awake and can be contacted at that time.
In another way, you can participate in online communities that are interesting to you and then join their discussions. Online communities usually have a large number of users from various countries whose times may be different from yours.
Social interaction not only helps you stay awake, but also improves social skills.
10. Practice Mindfulness and Relaxation Techniques
Lack of sleep at night can affect mood and stress. Therefore, it is important to practice mindfulness and relaxation techniques everywhere every time.
Mindfulness and relaxation techniques can reduce stress and regulate mood, so that you don't get a lack of sleep at night.
This technique is used in everyday activities, such as when eating, watching your favorite series, drinking coffee, even when breathing.
Mindfulness and relaxation techniques are not that difficult to do, because all activities can be combined with these techniques.
The Healing Point
Being awake at night is a challenge for individuals who are not used to being night owls or people who have more energy at night.
Staying up late has a bad long term impact, therefore, it is better to avoid it if it is not necessary or do positive activities that can maintain your mental and body.
You can't do just anything to stay awake, you have to know activities that support you and have positive energy.
Doing the things above can help you stay well awake. Love your body and mind for the days ahead, because you still have a long way to go. Don't damage your body just by staying awake at night if you don't have anything important to do.
Quickly turn off your lights, and go to sleep.