How to Make It Through the Day After You Have Stayed up All Night

Last Updated: November 7, 2022 References Approved

Whether you pulled an all-nighter to study for a test or you're just a regular night owl, you may be wondering how you can make it through the day on little or no sleep. It'll be hard to stay awake without dozing off, but not impossible. These tips will help you make the most of your day after staying up all night.

Part 1

Part 1 of 3:

Maintaining Your Energy

1
Eat breakfast. Studies have shown that people who eat a healthy, balanced breakfast in the morning are more alert and energetic than those who skip breakfast.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Aim for foods high in protein, like eggs, tofu, yogurt, or peanut butter. Or choose nutrient-rich food options like oatmeal and fresh fruit. These foods will fuel your body through the day and give you the energy you need to stay awake and active.
2
Drink coffee or tea. Caffeinated beverages can help you combat sleepiness and make you feel more wakeful and energetic.^{[2]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist
Expert Interview. 16 October 2019.} And drinking coffee or tea can bring plenty of health benefits, too. These naturally caffeinated beverages are chock full of antioxidants^{[3]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}, and recent studies suggest that drinking coffee can even decrease your risk of developing depression.^{[4]
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- Don't drink too much! Excessive caffeine consumption can cause anxiousness and irritability. Drinking too much coffee can also interfere with your ability to have a good night of sleep after you make it through the day.^{[5]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
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- Opt for coffee over energy drinks. An 8 oz. cup of coffee typically contains more caffeine than the same serving size of most energy drinks.^{[6]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
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3
Stay hydrated. Drinking enough water is important to maintain your body's natural functions, and dehydration can actually make you feel even more tired.^{[7]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
4
Chew ice. The physical act of chewing keeps your body awake, and ice comes with the additional benefits of being refreshing and hydrating.^{[8]
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5
Take a snack break during the day. Snacks high in protein and vitamins, like nuts or fresh fruit, can help give you an energy boost between meals when your body starts to drag.^{[9]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
6
Take a nap, if you can. Short naps can boost your energy levels and leave you feeling more alert, awake, and able to perform at work.^{[10]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist
Expert Interview. 16 October 2019.} Even just a brief 15-20 minute nap can help.^{[11]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Don't nap for too long. Napping for more than 30 minutes can lead to increased grogginess after waking.^{[12]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Remember that you may feel groggy for about 15 minutes after waking. It might be a good idea to drink coffee immediately after a nap.^{[13]
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  Research source}
7
Eat a hearty lunch. Your body needs most of its calories in the morning and afternoon. Give yourself the fuel you need when you need it most.^{[14]
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- Be sure to make healthy food choices. Overdoing it on calories or sugar at lunch can leave you feeling more tired in the afternoon.^{[15]
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  University of Rochester Medical Center
  Leading academic medical center in the U.S. focused on clinical care and research
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Part 2

Part 2 of 3:

Staying Active

1
Get in a light workout. Even a short, brisk walk can help wake you up and give you the energy you need to make it through the day.^{[16]
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2
Spend some time in the sun. Experts have found that being immersed in natural light can increase wakefulness and make you feel more alert as you go through your day.^{[17]
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3
Change your environment. If possible, work with the windows open to allow fresh air to enter, and try listening to music to keep you going.^{[18]
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Part 3

Part 3 of 3:

Managing Your Time

1
Make a list. Plan out everything you need to do during the day, and arrange them in order of importance. This will help you remember everything you need to get done. It will also give you a sense of capability and provide you with a visual reminder of both what you've accomplished and what tasks remain.^{[19]
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2
Work efficiently. Aim to get your most challenging or complex tasks done earlier in the day, when you have more energy.^{[20]
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3
Reward yourself with a break. Disengaging from homework, studying, or work projects for a short period of time can improve productivity by making you feel more refreshed and recharged, and it can motivate you to get through your next set of tasks.^{[21]
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Research source}.
4
Return to your normal sleep schedule. After pulling an all-nighter, it's important to return to your regular habits. Go to bed around the time you normally would, or perhaps a little earlier than usual, and set your alarm for the same time you would normally wake up.^{[22]
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Expert Q&A

Question

What do you do when you accidentally stay up all night?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
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 Medicine & Psychiatry Professional

Expert Answer

If you need to stay awake, try to keep yourself distracted and engaged. Boredom can make you feel sleepier.
Question

How long does it take to recover from an all-nighter?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
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 Medicine & Psychiatry Professional

Expert Answer

Around 5-7 days of good sleep is required for you to catch up on your sleep debt. Waking up feeling refreshed involves not having a sleep debt, which will likely take more than one night to catch up on.
Question

I am pulling an all-nighter before a 10 hour work shift. I am a server at a casino and only have a 20 minute break. Any tips?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

You may want to get something small to eat on your 20 minute break, or perhaps you want to take a power nap.

Warnings

Don't drive if you're sleep-deprived.

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Avoid staying up all night if you work in an environment where drowsiness could pose a risk to you or others.

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"Microsleeping" is fine as long as you have an alarm or someone to wake you. Be careful as it can make you sleep longer than intended.

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