Five ways you can staying up awake

We’ve heard that we should get more sleep. But in the reality sometimes becomes “we should get more sleep later.” There is either more work to be done, or more fun to be had, or both. The downside is that you wake up the next day feeling like a cast member of The Walking Dead.

Here are five ways that you can hack your biology :

  1. Move around:
    Exercising before bed is a way to keep yourself awake. That’s why you should not do it when you actually want to go to sleep, and it is also why hitting the gym, or even some fast push-ups can tell your body that it’s not time for bed. This isn’t permission to treat yourself to an intense CrossFit style high-intensity workout right before bed; that might likely to make you more tired. Just do enough exercise to get energized when you are trying to stay up late.

  2. Drink the right stuff:
    It’s tempting to switch to sugary caffeine bombs like Red Bull, but the sugar will lead to a crash. Instead, if you are going to use caffeine, drinking early in the evening so it will wear off by the time you want to sleep. When you stay up late, your blood sugar fluctuates more than normal anyway. Half the reason you are staying up late may be to enjoy a few alcoholic beverages, but alcohol is unlikely to keep you awake. When you drink grace cup will cause a brief energy burst as it releases cellular energy, but more than one is going to make you sleepy.

  3. Eat More Protein:
    Few people realized about the fact that the brain and body use a lot more energy when we are awake. If you are pulling an all-nighter, you’re going to need a lot more food then you are used to eat. Your brain can use up to 25 percent of your total calories. To stay awake, plan to eat larger meals than normal and to eat them more frequently.A midnight snack is a good idea, but doesn’t mean you should load up on popcorn and stale donuts. Sugar and lots of starch will give you a boost followed by a crash that will end your late night partying.Stick to foods that are high in healthy fats and healthy protein. Vegetables won’t make any difference in terms of keeping you awake, except maybe habaneros. Protein stimulates a neurotransmitter in your brain called orexin. It regulates arousal, wakefulness, and appetite.

  4. Watch Your Eyes:
    There’s nothing more annoying than trying to enjoy some late-night revelry only to find that you are squinting and your eyes are tired. When your eyes are tired, you are squinting will make your facial muscles tired. Your trigeminal nerve runs right through your face, which means that squinting will affect your entire nervous system and make you tired more quickly. If you wear contacts lenses, remember to bring some eyedrops.

  5. Turn Up the Lights:
    In my posts on sleep hacking, I’m encouraging people to turn the lights down at night because bright lights keep you awake. For three or four hours after you are exposed to bright white light, your body will not make melatonin, the sleep hormone required for deep sleep. You will live longer and sleep better if you avoid bright lights at night. However, if you really want to stay up late, you can turn up the lights and it will help enormously.

If you stay up really late, you pay for it the next day or the next night as your body’s melatonin production may shift similar to what happens when you have jet lag. Melatonin supplementation may help with this. You also can build up a sleep debt, which means you may want to take a nap to help pay it off. However, research has proven that people can learn to sleep more efficiently.

The above information is brought to you by Dr. Pierson Wong from Health Care Centre Taipa Campus