by Arden Nguyen
It’s getting late, but you’ve only finished a fraction of your homework. There’s still so much left to do: study for three tests, practice for a presentation, finish an essay for English. Everything has to be done by tomorrow morning. So what do you decide to do? You guessed it―roll up your sleeves, bring out the books, and buckle down for an all-nighter.
Although sacrificing sleep to work all night is detrimental to your health and should be avoided, here is a guide to recovery the following day.
In the time before school starts, do some exercise to get your brain up and running. Take a quick jog, go for a walk or do some jumping jacks. And while you’re outside, face the sun. Direct sun exposure will help your circadian rhythm get back on track, meaning you’ll feel less tired. Don’t drive yourself to school. If possible, have someone else take you or walk there; either will be safer than dozing off behind the wheel.
For breakfast and lunch, choose foods that will slowly release energy to ensure you stay awake for a long period of time. Foods loaded with protein and/or fiber―such as yogurt, cheese, fish, eggs and nuts―are great at keeping you alert. Carbohydrates are fine, as long as they are complex (think whole grains) and not refined, but too much can make you sleepy again. Refrain from sugary foods; they might boost energy momentarily, but you’ll find yourself crashing afterwards. For a midday snack, try fruits like bananas and oranges that are high in potassium or vitamin C.
What should you drink? Coffee is an obvious choice, but don’t overdo it. According to the National Sleep Foundation, caffeine is most effective if taken in small amounts throughout the day because too much at once can lead you to crash. Tea could be a better option, as it has less caffeine but delivers the same boost. Make sure to drink plenty of water after an all-nighter. Being dehydrated will result in fatigue.
What to do after
Once the school day is over, the best thing you can do is catch up on those Zs, so take a long nap. You survived this time, but hopefully you’ve learned your lesson. Pulling an all-nighter is something that should rarely be done. In the future, learn to better manage your time and work more efficiently.
