Sometimes it just gets late. Very late. Because sometimes a night shift is simply necessary to complete an important project, solve a problem, or study for a test. Learn how to start the day refreshed despite a sleepless night.
Table of contents
9 tips to be fully productive after an all-nighter
The most important tip first: All-nighters should always remain the exception and not become a habit. Sleep is essential for your physical and mental performance, not to mention the negative effects sleep deprivation can have on your health .
Among other things, your metabolism becomes disrupted , your digestion no longer functions properly , your body releases increased amounts of the stress hormone cortisol , and your blood pressure rises. Therefore, never underestimate the importance of restful, sufficient sleep!
If you've turned night into day, or if you have a job where you often have no other choice, you can compensate for your sleep deficit with a few tricks and tools . After all, you want to perform at your best the next day despite the loss of rest:
1. Drink water
Water is the elixir of life and keeps everything in the body flowing smoothly. Therefore, support it with an extra supply of water or tea . The liquid transports nutrients more effectively to the organs and brain—exactly what you need to stay awake.
Because of the all-nighter, your body is dehydrated . Why? Simply because you consume significantly less fluid while sleeping than when you're awake and active. So replenish your reserves so your brain stays productive.
You might even find electrolytes , such as Himalayan salt, helpful. They can boost adrenaline production , which both makes you fit and counteracts the stress caused by lack of sleep.
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2. Caffeine
Yes, of course, a cup of coffee will help you get going and push away some of the tiredness. However, small doses of around 50 to 100 mg of caffeine spread throughout the day are more beneficial than a pot of coffee first thing in the morning.
A Bullet Proof Coffee, for example , not only gives you a caffeine kick, but also provides you with the brain food you desperately need after a sleepless night thanks to the MCT oil it contains.
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3. Sunlight
You know the effect all too well: When the sun shines , you're immediately more active , alert, and energetic than when the weather is cloudy. So, after a sleepless night, go out into the sun and recharge your batteries with the light.
Sunlight regulates melatonin production, which is disrupted by lack of sleep. Just 20 minutes of sunlight can help you forget about the previous night—or at least make it more bearable until you can finally catch up on your sleep.
Okay, sometimes the sun might not shine after your all-nighter. Then it might help to sit under a white 500-watt halogen lamp , because the light has a similar frequency spectrum to that of the sun .
4. Movement
Exercise is the best way to get your circulation going . Go for a walk, maybe jog for 15 minutes, or ride your bike.
A short workout increases your body temperature, and the oxygen from the fresh air nourishes your organs and brain . Scientists confirmed in a 2011 study on rats that light exercise helps combat sleep deprivation [1].
Above all, this can prevent side effects like oxidative stress and anxiety . But please don't overdo it with exercise! Your body is still under stress from being deprived of sleep. Peak physical performance would be exactly the wrong thing after an all-nighter.
5. Nutrition
As a biohacker , you certainly know that a nutrient-rich diet is the foundation for optimal performance . However, after an all-nighter, it's even more important to supply your body with good nutrients so it can better survive the emergency.
Energy foods should be on the menu, starting with breakfast. Vegetables and sweet potatoes are ideal sources of nutrients .
However, you should avoid sugar and starchy products . They only make you sluggish. Foods with a low glycemic index are ideal .
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Proteins also help you stay alert throughout the day. Protein intake stimulates the production of orexin, a neurotransmitter that influences your sleep rhythm .
This effect was demonstrated by a 2007 study in which sleep-deprived rhesus monkeys were administered orexin via a nasal spray [2]. They performed significantly better in subsequent tests and showed increased brain activity.
To boost your brainpower , you can also utilize the ketogenic energy from MCT oils (e.g., ROCKET C8 ). They are one of the most effective energy sources and can be directly utilized by the body without affecting blood sugar levels . Coconut oil is one of the most important sources of rapidly available fatty acids, which competitive athletes have used for years.
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6. Use the power of plants
Nature offers a few remedies that can give you an energy boost for your memory performance despite fatigue. Ginseng is one of these natural boosters, which has been used in Asia for thousands of years as a remedy for chronic fatigue and stress.
Ginkgo biloba and brahmi are also among the power plants. They support the brain and help you stay focused despite lack of sleep.
The memory-enhancing effect of the combination of ginseng and ginkgo biloba was scientifically investigated in a study by the University of Northumbria, which even showed that the administration of ginseng or ginkgo alone already has a major effect on cognitive abilities [3].
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7. Intestinal bacteria
If you stay up all night, your digestion will suffer . The gastrointestinal system is quite sensitive and reacts to even the smallest changes in your circadian rhythm. You'll notice this with jet lag, the biannual time change, or even minor deviations from your normal wake-sleep rhythm.
When sleep deprived, the bacteria produce increased toxins due to the stress, which can lead to stomach pain, bloating, and even more fatigue. Therefore, support your gut during stressful periods!
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8. Go to bed early
After an all-nighter, go to bed earlier in the evening rather than taking a nap. This can make you even more tired for the rest of the day than you already are.
Your biorhythm is already out of balance , so it makes little sense to confuse it further with a power nap in the afternoon if it is not used to it.
For example, if you normally go to bed at 10 p.m., go to bed at 9 p.m. the evening after a sleepless night.
9. Give yourself some rest
After you have challenged your body last night and pushed it to its limits, you should definitely give it enough rest over the next few days so that its batteries can recharge .
A sleepless night will haunt you for quite some time, because your body doesn't get over the sleep deficit that quickly.
A study from the University of Chicago found that cortisol levels don't even rise until the second day after a sleepless night [4]. An all-nighter is therefore really hard work for the body and requires a sufficient recovery phase afterward.
Take-home message : All-nighters shouldn't become a habit. If you can't avoid them, support your body with a few tricks to help you get through the next day alert and productive. Drinking water, eating vegetables, exercise, and getting some sun are just a few easy hacks you can use.
10. Conclusion
An all-nighter is not for the faint of heart. For your body, it's an absolute state of emergency and places extreme strain on it. Therefore, you should only allow it to happen in rare, exceptional circumstances.
With the tricks described here, you can make your day after an all-nighter a little easier. To avoid completely disrupting your circadian rhythm, skip the power nap and instead simply go to bed earlier in the evening.
11. Sources
[1] https://www.sciencedirect.com/science/article/pii/S0166432811003998
[2] http://www.jneurosci.org/content/27/52/14239
[3] https://www.ncbi.nlm.nih.gov/pubmed/12020739
[4] https://www.ncbi.nlm.nih.gov/pubmed/9415946
