How to Stay Awake at Night

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If you’re on the night shift or find yourself swamped with important tasks, you might need to stay up late to get your work done. Staying alert and diligent during the dark hours can be difficult, since it goes against your body’s natural circadian rhythm. [1] Fortunately, when you start to doze off, there are plenty of methods to stay awake other than guzzling unhealthy energy drinks! From preparation strategies to tips for counteracting sleepiness, we’ve compiled the best ways to keep you energized after the sun goes down.

1

Turn on upbeat music.

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    When you listen to exciting music, you can boost your adrenaline levels to help you stay awake. If you’re trying to concentrate on a mental task, opt for music without lyrics, like faster tempo classical symphonies which might even boost your focus. [2]
    • Avoid listening to soothing or slow music, which is proven to make you sleepier. [3]
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2

Get up and move around.

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    You don’t have to take a spin class or do a high-intensity workout to get the benefits of exercise. If you're starting to get tired, try climbing the stairs or going for a walk. As long as you’re exercising to the point where you’re breathing hard but can still carry a conversation, you’ll get an energy boost. [4]
3

Eat a healthy snack.

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    You especially want to eat snacks that will give you more energy to burn for a longer period of time. Choose a snack that’s high in protein (like a serving of chicken or yogurt) and healthy fats (like an avocado or serving of peanut butter). [5]
    • Avoid sugar when choosing your snack. If you eat sugary food, you’ll get an immediate burst of energy, but it’ll wear off very quickly, leaving you fatigued. [6]
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4

Give your eyes a break from your computer screen.

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    Use the 20-20-20 rule to reduce eyestrain . Since eyestrain can make you drowsy and lower your focus, every 20 minutes, be sure to look at something 20 feet away for 20 seconds. [7]
    • Remember to blink when you’re working on a computer. You normally blink about 15 times per minute, but when you’re looking at screens, you might only blink 5-7 times per minute. [8]
    • As long as you pay attention to eyestrain, you don’t need to worry about electronic devices putting you to sleep. The blue light they emit actually signals to your body that it’s daytime. [9]
Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!
1 of 12

Which of the following best describes your nighttime routine?

5

Switch up your tasks to stay engaged.

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    Repetitive work is proven to make you sleepier.Instead of doing the same task over and over, when feel yourself getting drowsy, pick a different type of work or a task that requires more focus. [10]
    • For example, instead of filling out flashcards for key terms, try and come up with a story to explain what all the terms mean.
    • If you’re doing a manual task, like vacuuming, try to engage your brain. Subtract random numbers as fast as you can, or try listing as many items as you can think of in a category like “green foods.”
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6

Make the room cold.

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    Your body prefers warmer temperatures for REM sleep, so if you’re comfortably warm and cozy, it'll be harder to stay awake. On average, most people sleep best between 60–67 °F (16–19 °C). [11] Try making your room a temperature just below that range.
    • If your environment is too warm and you can't cool it down enough, you can take a cold shower or stick your hands in cold water. [12]
7

Drink something caffeinated.

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    If you drink brewed coffee, you’ll get about 96 mg of caffeine per 8 fluid ounces (240 ml) and if you drink black tea, you’ll get about 47 mg of caffeine per 8 fluid ounces (240 ml). [13] Start on the lower end of the dosage scale if you’re not a habitual coffee drinker. If you drink too much caffeine, you can end up with diarrhea, sweating, and nausea. [14]
    • Once you drink a caffeinated drink, you’ll likely feel the effects in about 45 minutes. [15]
    • As long as you’re not experiencing bad side effects, drink a cup of coffee every few hours to keep awake and energized. After 3-5 hours, you'll probably only feel about half the caffeine's effect. [16]
    • Steer clear of energy drinks, especially if you’re a kid or teen. When you drink energy drinks, you ingest 200-500 mg of caffeine, which can give you elevated blood pressure, anxiety, and even metabolic and cardiac problems if you consume these drinks regularly. [17]
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8

Pair up with a friend for your all-nighter.

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    If you’re able to buddy up with a friend at school to study, phone a family member while on a long drive, or check in with a night shift work colleague, you can keep your brain engaged. Pick a complex topic to discuss like politics or current events to make your brain work. As an added bonus, you and your friend can hold each other accountable for staying on track with tasks and for staying safe. [18]
9

Take a nap during the day.

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    Try to nap 6 or 7 hours before your usual bedtime so that you have time to wake up and re-energize after the nap. [19] Make sure you pick a quiet, dark napping place to get the most restful sleep. [20]
    • Don’t nap over 25 minutes, or you may experience a phenomenon called sleep inertia. That’s when you get into a deeper sleep and feel groggy when you wake up. [21]
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10

Spend time in the sun or bright light.

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    When you expose your eyes to light stimulation, it can help you feel more alert. [22] If it’s already night, make sure your workstation is brightly lit.
11

Drink lots of water during the day.

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    Sip on water often to keep your grogginess at bay. Spread out your hydration throughout the day so your body has time to absorb the liquids. [23]
    • You can drink caffeine without worrying about dehydration, but avoid alcohol if you’re looking to hydrate. [24]
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Expert Q&A

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  • Question
    How do you survive an all-nighter?
    Alex Dimitriu, MD
    Sleep Specialist
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Sleep Specialist
    Expert Answer
    Try combining caffeine with a power nap for an even bigger energy boost. Drink a cup of coffee, then immediately take a 45-minute nap. When you wake up, the coffee will start kicking in and you'll feel extra rested.
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  • Question
    How can I stay awake at night to study?
    Alex Dimitriu, MD
    Sleep Specialist
    Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
    Alex Dimitriu, MD
    Sleep Specialist
    Expert Answer
    Being bored can make you feel more tired. Switching tasks and moving around will keep you more stimulated and awake.
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    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Tips

      • Stay away from any sleep-related objects or locations. Your brain likely associates your bed with sleep, so don’t do your work there! [25]
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      • Be sure to let the people you live with know how late you intend to stay up. Be courteous about making noise and leaving lights on while others are trying to sleep.
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • If you normally sleep in the nude, lay down with clothes on (or vice versa). Your body will be unaccustomed to this way of sleeping and may feel uncomfortable enough to keep you awake.
      • Try searching funny videos on YouTube that will make you laugh and stimulate your nervous system.
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      Warnings

      • If you’re trying to stay awake while driving, it’s better to pull over or switch drivers. Drowsy driving impairs reaction time, inhibits decision-making, and results in thousands of accidents every year. [26]
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      • If you're staying up all night to study for a test, remember that getting enough sleep is actually more beneficial to doing well in the class than cramming your head with facts for the whole night. When you stay up late, your brain operates in short-term, not long-term memory, making it hard to retain anything! [27]
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      • Don’t stay awake at night frequently! You can delay your circadian rhythm and change your biological clock to restart later and later. That may lead to a prolonged change in your sleeping schedule. [28]
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      References

      1. ↑ https://www.sleepfoundation.org/shift-work-disorder/tips/staying-awake
      2. ↑ https://www.sciencedirect.com/science/article/pii/S0896627307005004
      3. ↑ https://www.sleepfoundation.org/bedroom-environment/music-and-sleep
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
      5. ↑ https://www.sleepfoundation.org/sleep-faqs/how-to-stay-awake
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/30951762/
      7. ↑ https://www.mayoclinic.org/diseases-conditions/eyestrain/diagnosis-treatment/drc-20372403
      8. ↑ https://www.aao.org/eye-health/tips-prevention/computer-usage
      9. ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
      1. ↑ https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.2004.00425.x
      2. ↑ https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5136610/
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
      5. ↑ http://sleepeducation.org/news/2013/08/01/sleep-and-caffeine
      6. ↑ https://www.ncbi.nlm.nih.gov/books/NBK223808/
      7. ↑ http://sleepeducation.org/news/2013/08/01/sleep-and-caffeine
      8. ↑ https://www.hsph.harvard.edu/nutritionsource/energy-drinks/
      9. ↑ https://www.salemhealth.org/services/sleep/good-sleep-habits/how-to-stay-awake-naturally
      10. ↑ https://www.salemhealth.org/services/sleep/good-sleep-habits/how-to-stay-awake-naturally
      11. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
      12. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
      13. ↑ https://www.salemhealth.org/services/sleep/good-sleep-habits/how-to-stay-awake-naturally
      14. ↑ https://www.sleepfoundation.org/articles/connection-between-hydration-and-sleep
      15. ↑ https://health.clevelandclinic.org/dangers-of-too-much-alcohol-summer-heat
      16. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
      17. ↑ https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/02.html
      18. ↑ https://www.sciencedaily.com/releases/2016/09/160919162837.htm
      19. ↑ https://my.clevelandclinic.org/health/diseases/12115-circadian-rhythm-disorders

      About This Article

      Article Summary X

      To stay awake at night, try drinking coffee or other beverages containing caffein at regular intervals. Additionally, turn on a fan or open the windows to cool the room down, since you’re more likely to sleep if it’s warm. You should also get up and move around from time to time to get your blood flowing and stay alert. If you notice yourself getting drowsy, try switching to a different task that requires you to pay more attention. Alternatively, eat a healthy snack like yogurt or granola to boost your blood sugar levels, because low blood sugar can make you tired. To learn more, including when to take a nap during the day, read on!

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