How to Stay Awake at Night

Co-authored by Alex Dimitriu, MD and Kira Jan

Last Updated: July 15, 2022 References Approved

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]
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Research source} 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.

Pick louder, faster tunes. When you listen to exciting music, you can boost your adrenaline levels to help you stay awake.^{[2]
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Research source} 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.^{[3]
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- Avoid listening to soothing or slow music, which is proven to make you sleepier.^{[4]
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  Research source}

2

Get up and move around.

Exercise for 15-30 minutes to boost brainpower and alertness.^{[5]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} 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.^{[6]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

3

Eat a healthy snack.

Keep your blood sugar levels up to prevent grogginess. 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).^{[7]
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Research source}
- 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.^{[8]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

4

Give your eyes a break from your computer screen.

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.^{[9]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- 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.^{[10]
  X
  Trustworthy Source
  American Academy of Opthamologists
  Professional medical organization focused on advocating for public health and supporting sight-related research
  Go to source}
- 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.^{[11]
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  Research source}

5

Switch up your tasks to stay engaged.

Repetitive work is proven to make you sleepier.^{[12]
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Research source} 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.
- 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.”

6

Make the room cold.

Turn on a fan in your room if you can, or open the windows. 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).^{[13]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Try making your room a temperature just below that range.^{[14]
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Research source}
- 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.^{[15]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

7

Drink something caffeinated.

For an energy boost, pick a drink containing 50-200 mg of caffeine. 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).^{[16]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} 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.^{[17]
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Research source}
- Once you drink a caffeinated drink, you’ll feel the effects in about 45 minutes.^{[18]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- 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 only feel about half the caffeine's effect.^{[19]
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  Research source}
- 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.^{[20]
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  Research source}

8

Pair up with a friend for your all-nighter.

Stimulate your brain by talking to someone else. 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.^{[21]
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Research source}

9

Take a nap during the day.

Nap for between 5 and 25 minutes. 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.^{[22]
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Research source} Make sure you pick a quiet, dark napping place to get the most restful sleep.^{[23]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Don’t nap over 25 minutes, or you'll experience a phenomenon called sleep inertia. That’s when you get into a deeper sleep and feel groggy when you wake up.^{[24]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

10

Spend time in the sun or bright light.

Spend at least 30 minutes outside while the sun’s up.^{[25]
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Research source} When you expose your eyes to light stimulation, you slow your biological clock.^{[26]
X
Research source} If it’s already night, make sure your workstation is brightly lit.^{[27]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}

11

Drink lots of water during the day.

If you’re dehydrated, you’ll be drowsy! 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.^{[28]
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Research source}
- You can drink caffeine without worrying about dehydration, but avoid alcohol if you’re looking to hydrate.^{[29]
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Expert Q&A

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.
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.

Warnings

If you’re trying to stake 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 fatalities every year.^{[31]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}

⧼thumbs_response⧽
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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!^{[32]
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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.^{[33]
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