What works and what doesn't after you've been up all night.
Written by Michele Cohen Marill
Pushing through the night to study, work, or respond to an emergency can feel downright heroic. You did what you had to do, against the odds.
But once the adrenaline wears off and daylight comes, you may suddenly be a little unsteady on your feet. Surviving the day after an all-nighter can be more difficult than it was to stay awake in the first place.
A night of sleep deprivation affects your brain -- how quickly you can react, how well you can pay attention, how you sort information or remember it. In fact, studies have shown that after an all-nighter, you may be functioning at a similar level as someone who is legally drunk.
You may feel the worst effects just as the next day is beginning.
“You would think you would be the most impaired the longer you’re awake, but that is not the case,” says sleep expert David Dinges, PhD, chief of the division of sleep and chronobiology at the University of Pennsylvania and editor of the journal SLEEP.
Because of the natural flow of your body clock, or circadian rhythm, “you’re actually at the worst 24 hours after your habitual wake-up time," Dinges says. "You’ll have an unbelievably difficult time staying awake and alert.”
That is also the worst time for you to get in a car to drive home. “If you stayed up all night, you should not be driving, period. You are impaired,” says Mark Rosekind, PhD, a fatigue management expert who is now a member of the National Transportation Safety Board. The monotony of the road, combined with your sleep deprivation, can cause you to fall asleep uncontrollably, he says. In a 2005 poll by the National Sleep Foundation, more than a third of adult drivers admitted having nodded off at the wheel.
If you need to continue to work, your brain will try to compensate for the sleep deprivation.
In a study using functional magnetic resonance imaging (fMRI), 16 young adults who had not slept for 35 hours completed tasks of increasing difficulty.
Activity increased in several regions of the brain, as they essentially summoned more “brain power” than they needed when they were well-rested.
“[Sleep-deprived people] can call on cognitive resources they have that they normally don’t need to use to do a certain task. That allows them to perform reasonably well, but they still don’t perform at normal levels,” says researcher Sean P.A. Drummond, PhD, associate professor of psychiatry at the University of California San Diego and the VA San Diego Healthcare System.
Your body clock also will give you a periodic boost, as it triggers a wake signal in your brain. You may feel a second wind in the mid-morning (around 10 a.m.) and again in the early evening (at 6 p.m. or 7 p.m.). “You may feel better, but you’re still likely to be forgetful, slower to react, and less attentive," Dinges says.
Fortunately, there are some things you can do to improve your alertness and make it through the day after.
The antidote to sleeplessness is sleep, says Rosekind, who led a fatigue management program for the National Aeronautics and Space Administration (NASA).
In a study led by Rosekind, pilots on transpacific flights who napped for an average of 26 minutes had 34% fewer performance lapses and were half as likely to show signs of physiologic sleepiness.
Even a nap as short as 10 minutes can benefit you, as your brain quickly moves into slow-wave sleep, Dinges says. If you sleep longer than about 40 or 45 minutes, you may feel groggy when you wake up. This is called sleep inertia, and happens when you wake from a deep sleep. Once you shake off that feeling, you’ll benefit from the nap and feel sharper than you would have without it, Dinges says.
Be strategic with your coffee or energy drink and you’ll get an extended boost in alertness. Most people need about 100 milligrams (mg) to 200 mg of caffeine, depending on their body weight, Rosekind says. (Coffee has about 100 mg of caffeine in a 5-ounce cup, though the content varies based on the strength of the brew.) Over-the-counter caffeine pills also are available in 100 mg or 200 mg doses.
It takes about 15 to 30 minutes for you to feel the effect of the caffeine, and the benefit will last for three to four hours, Rosekind says. “If you plan strategically to use the caffeine every few hours, you can keep yourself at a pretty good level of performance,” he says.
The best strategy: Have your caffeine and lie down for a 30-minute nap. You’ll wake up feeling refreshed, he says.
One caveat: When you finally stop drinking your caffeinated beverage, expect a crash. “The caffeine masks the sleepiness, [but] the sleepiness just keeps building up,” Rosekind says.
Your body clock is attuned to the cycle of darkness and light, so bright light has an alerting effect.
“As people get more and more tired, they often find bright light unpleasant and they’ll deliberately turn the light off,” says Dinges. Instead, you should turn lights on and even step out into the sunshine, Drummond says.
Taking a brisk walk or working out gets your blood moving.
Exercise also boosts your brain power. “If you move your body, there’s automatic feedback from your muscles that goes to the central mechanism of the brain to improve alertness,” says Sharon Keenan, PhD, founder and director of the School of Sleep Medicine of the Stanford University Center for Excellence for the Diagnosis and Treatment of Sleep Disorders.
Even changing your activity or being engaged in a conversation can improve alertness, Rosekind says. But as soon as you stop the activity or conversation, you’re likely to feel sleepy again, he says.
After a night without sleep, your working memory is impaired. That means you can’t keep as many things in your mind at one time, Drummond says.
A study of 40 young adults who had 42 hours of sleep deprivation -- equivalent to staying up all night and the next day until a late bedtime -- showed a 38% decrease in working memory capacity. Imaging studies confirmed that the part of the brain involved in integrating information isn’t as active in people who are sleep deprived.
You may try to snap yourself awake by splashing cold water on your face or opening a window or making the room a bit cooler. You may feel better after taking a shower and dressing up for a new day. But there’s no way to trick your body and mind. That refreshed feeling is destined to be followed by a slump.
“The biological drive for sleep is so great that you just can’t cheat it,” Drummond says. “It is as important for life as water and oxygen and food.”
There’s good news at the end of an all-nighter. Once you finally get to sleep again, you will sleep more deeply than usual, with more slow-wave sleep. “It's better to sleep until you just naturally wake up,” says Dinges, which means you may sleep 9 or 10 hours. That will be the true recovery from your sleepless night, he says.
Surviving an all-nighter can be tricky. Here are Emma Wynne's top tips to help get you through the night.
We’ve all been there. It’s the night before an assignment and you have spent the past few hours on Facebook contemplating starting your monster of an essay – you realise that this is going to be a very loooooong night.
One of the major life lessons I learnt during my student years is how to stay relatively human on very little sleep. I have also learnt since then that all-nighters are surprisingly unnecessary. If you manage your time well and start your work a few weeks in advance then you can pretty much get by without staying up until the birds are tweeting.
However, if you’re like me and you’ve convinced yourself that you work much better last-minute and under pressure and therefore going on unrelated Wiki walks all day is totally acceptable (ahem – it’s not), then here are some of my top tips for staying focused until the crack of dawn.
Try to take a power nap in the day or early in the evening to boost your energy and leave you feeling in a better state of mind for your late-night study binge.
Staying awake for over 24 hours has been proven to lead to anxiety, confusion and an inability to focus – not great if you have an exam or deadline the next day!
I honestly don’t think I would have gotten through my degree without my trusty 2am energy drinks, or without chugging black coffee before a morning lecture. However, it probably isn’t wise to over-do the caffeine drinks. While studies conducted by John Hopkins University show that caffeine not only keeps you awake and helps to improve your thinking and memory skills, it is also known to dehydrate you rapidly. So, if you do hit the Red Bull, make sure you drink plenty of water too. A top tip is to start the night by drinking water and save your caffeinated drink until later. You might not need it.
I am most certainly not condoning living on a diet of energy drinks and pizza, but to pull a successful all-nighter, foods high in protein, fat and carbs are great! Other foods that cut it are cheese and crackers, fruit, salted popcorn and peanut butter sandwiches.
Yum!
Try to avoid taking generic ‘sad study face’ selfies and Instagramming your workload and energy drink binges – you may think that you’re showing the world your dedication to studying, but in reality, you’re just showing the world how much of a procrastinator you are.
FYI: Facebook Limiter is a great app which allows you to block your Facebook while you study.
In order to get through an all-nighter without cabin fever, you need to take regular short breaks.
Get some fresh air. Take a short stroll around your dorms. If you don't, then you will more than likely develop a serious case of cabin fever and end up rocking backwards and forwards to Taylor Swift. Note: this hasn’t actually happened to anyone, especially not the author of this article who obviously has a much better taste in music.
Make sure that you are working in a brightly lit room – study lamps will just make you want to doze off – trust me!
Listen to some upbeat music, cue Arctic Monkeys! Avoid classical music – even though many people argue that a bit of Mozart in the background helps to stimulate your mind, at stupid ‘o’ clock in the morning it will just send you into a sleepy stupor.
Although you’re planning to stay up all night, there is still a chance that you might doze off, so it’s a good idea to set a few alarms just in case. You really don’t want to end up missing your deadline or your morning exam!
Struggling through push-ups is probably the last thing you want to do at the end of an all-night study session, but findings show that a quick workout can help boost your brain’s ability to retain information, as well as making you more alert.
If push-ups aren’t your thing, then have a nice morning jog around your neighbourhood. Fresh air will definitely help wake you up and nothing will make you feel more productive than running around deserted streets while everyone is in bed.
…you’ve finally made it. Pheeeeww! Give yourself a big pat on the back!
Now, it’s important to go to bed early tonight and get back into a normal sleeping pattern. To reaffirm what I said earlier, all-nighters aren’t necessary or particularly wise, but we’re all human and sometimes this is where we find ourselves.
It's important though that they remain rare – you shouldn't do it often!
I hope some of the tips above will help limit the impact should you find yourself burning the midnight oil.
Hot, and for some, perhaps, not very hot summer is behind us, which means that along with the autumn season, an endless series of lessons, pairs, lectures and seminars begins for all schoolchildren and students. How to enter the working rhythm without loss and not fall asleep during the lesson, waking up to the laughter of the entire audience, we will tell you in our traditional heading "Bodybuilding".
It would seem that school and student years are the most cheerful time when energy is in full swing, when there are no impossible tasks and you can move mountains. But schoolchildren and students are also people and also get tired, and sometimes more than adults, working people. This is explained quite simply - classes, lectures, extracurricular activities, work, personal life - to have time to live in such a rhythm is almost a feat.
But in fact, there are many ways to keep up with everything and feel great.
Keep a daily routine
A daily routine is the foundation of the basics for feeling good, being energetic and doing your best. If a person does not get enough sleep, then there can be no talk of any good mood and cheerfulness. A child or student will not only be tired after school or university, but will also start the day already exhausted. To get enough sleep, the classic 8 hours is enough, but the sleep must be of high quality. It is better to go to bed at 22-23 hours, in a comfortable bed, so as not to interfere with extra light and noise. Train yourself to get up and go to bed at the same time so that your body gets used to it and knows when to work and when to rest.
Distribute your energy rationally
To use less energy while studying, you need to use it wisely. Don't do ten things at the same time. If you need to learn a lesson, solve a problem, or do your homework, you need to focus only on this goal.
There is no need to be distracted by some other things, in this case the work performed will end much faster, and there will be more time for something pleasant. Business is time, and fun is an hour, as they say.
Rest properly
To have strength, of course, you need to rest, and rest properly. That is what change is for. You can walk along the corridor, but it is better to go out into the fresh air, a surge of oxygen will make the brain work faster. Relax, get moving. Let the head rest from performing difficult tasks, and the body relax, movements will help relieve stress from staying in one position for a long time. During home preparation, also do not forget to take breaks. And not on gadgets and social networks, but on a warm-up or a walk in the fresh air.
Move as much as possible
Playing sports, active outdoor games and even ordinary walks bring great benefits to health and mood, charge you with the strength that is so needed at school.
Although it is called activity, it is also a rest, especially with increased mental work. In addition, physical activity contributes to the normalization of sleep. Both an adult and a child fall asleep faster, sleep more soundly, which means they get enough sleep and feel more cheerful.
Eat right
Particular attention should be paid to nutrition, food is the main source of energy, and it is important not only what we eat, but also when we do it. And this is an acute problem for schoolchildren and students. During the period of life, when there is active development and increased mental stress, it is important to eat regularly and varied, in addition, schoolchildren and students need vitamins for enhanced mental work. It is important to pay attention to foods rich in potassium, magnesium and B vitamins. These active substances are involved in the conduction of nerve impulses, improve the functioning of blood vessels and the heart, and help restore the disturbed balance between the sections of the autonomic nervous system.
For example, potassium and magnesium are found in buckwheat, oatmeal, soybeans, beans, peas, apricots, rose hips, dried apricots, raisins, carrots, eggplant, onions, lettuce, parsley, nuts. B vitamins - in the liver, wholemeal bread, trout, cheese, walnuts, egg yolk, meat, seeds, dairy products. Meat and fish must be present in the diet. In addition to the main meals, it is important to have snacks. Between couples and lessons there are breaks that can be devoted to lunch or a snack.
Pay attention to how you work
Proper fit and comfortable body position during the working day is a very important condition for a healthy body and mind. Correct posture is not only beautiful, but also functional. The vertical posture provides the least muscle tension. When a person stands straight with his shoulders straight, he is less tired. Pay attention to the choice of chair - it should be adjustable in height and have a back so that your back is not in tension during the day.
Drink water
Yes, it really is that simple. Scientists have proven that a person should drink at least 2.5 liters of water per day for the normal functioning of the body. Drink more, and wash your face with cool water in between. It is better to ventilate audiences before lectures in order to provide fresh air access to a room where a lot of people gather, which means that by the end of the lecture there is very little oxygen. It's not difficult for you to take a bottle of water with you, right?
Get to know aromatherapy
Scientists have proven that there are smells that awaken and promote sleep, the former invigorate, and the latter soothe. Essential oils, perfumes, colognes, lotions, soaps, or other cosmetics scented with eucalyptus, coffee, and rosemary can help you feel energized. Even inhaling the smell of ordinary fresh coffee beans, you will feel a surge of energy, and rosemary is considered an ideal essential oil for students, because it not only invigorates and saves from overwork, but also helps strengthen memory.
Eucalyptus also has an awakening effect, increasing concentration and improving brain function.
Summing up, I would like to note that all these methods are very important and effective, but the most important condition is to love what you do. Look for motivation and pluses in the most seemingly boring things. Couples and lectures are meetings with friends and an opportunity to discuss a lot of interesting topics. Homework and practical assignments are an opportunity to learn something new and find a sphere to your liking and abilities. Live, create and never stop there!
The article uses information from sites: adme.ru; kavesan.ru; shkolazhizni.ru
Material prepared by Sergey Mikhailov.
April 18, 2022, 19:24
105542
Photo: Danila Egorov/KommersantShare
Petersburg became a window to Europe for Ukrainian refugees.
Every day, dozens of tired and frightened people with children, old people, animals arrive in the city on the Neva and, after waiting out the night, go further - to the West.
Petersburgers rallied and help with transit - they meet, accommodate, carry, collect things, cook borscht, cut hair, provide psychological and medical assistance. Officially, refugees are not welcome in the city.
Refugees who do not exist
On April 18, RIA Novosti reported that more than 860,000 refugees from Donbass and Ukraine had arrived in Russia. But where are all these people? As Fontanka found out, at least some of them did not stay in Russia - you can meet those leaving at the St. Petersburg bus station.
“I'm from Ukraine. I'm going to Europe. But excuse me, I’m afraid to speak in Russia,” a very young woman with a stroller interrupts the Fontanka correspondent. In the waiting room on Obvodny there are many people like her with big bags and children.
At the mention of Ukraine and Mariupol, they raise their eyes and listen to questions, but soon they quickly pack up and leave towards the platforms - they announced boarding for a flight to Tallinn.
Every day several buses leave St. Petersburg towards the Estonian capital.
According to Wright Remmel, board member of the LuxExpress bus company, up to 20% of passengers from St. Petersburg are not Russians. The number of Ukrainian refugees who arrived in Russia from Mariupol and go to Estonia has increased. A representative of the bus company Baltic Shuttle said that more than 50% of their passengers are Ukrainians leaving the country.
The authorities of St. Petersburg, in contrast to the leadership of the Leningrad region, did not officially announce the start of accepting refugees from the Donbass. All the work with the arriving people was undertaken by the townspeople themselves.
“Peter passing through”
The first message in the corresponding Telegram chat appeared on April 6, and now it has almost 2500 participants.
Every evacuee from Ukraine who is heading to Europe through St. Petersburg can ask for help.
Volunteers help find a place to sleep and solve simple everyday problems - take a shower, eat, pack food for the trip. And it can be long - buses stand at customs for hours.
Refugees are helped to buy baby food, diapers, warm clothes, hygiene products, medicines. Some need help to get to the station and buy a ticket - not everyone has money and relatives in Europe. Some have only hryvnias with them, which cannot be exchanged for rubles in Moscow or St. Petersburg. For those in a difficult financial situation, there is a piggy bank.
In the chat, Petersburgers offer other possible help. The owners of hairdressing salons and masters do haircuts for free, doctors and psychologists are available. Happy endings of stories with photos are immediately published:
“I will share my joy: our wards with 6 dogs and 4 cats successfully crossed the border, cheers! Heroic people - in an ordinary passenger car, together - and with all this zoo, which is under stress and needs to be walked / fed / calmed down, but everyone was taken away, no one was abandoned, ”the curators write (spelling preserved.
- Note ed. ).
Despite the support of Petersburgers, there is only one recommendation to all those who ask for help in the chat: do not linger.
“If you've arrived on the morning train and aren't too tired, it's probably best not to waste the day, especially if you don't have biometric passports. Because YET there is an intention to let everyone out, but the situation can change at any moment, ”the chat administrators write.
And then they clarify: the chat was made exclusively to help civilians in Ukraine who want to get to their friends and relatives in Europe: “Any political discussions, propaganda, information about what is happening in Ukraine, photos and discussions are strictly prohibited this, etc. This group is for concrete causes and assistance, not for political debate.”
People in transit
Irina (name changed) — one of the organizers of the help chat. After the start of the special operation, her friend from Mariupol stopped communicating.
The Petersburger tried to contact his relatives, but their phones did not answer either. After a while, the guy still called. He was already on the bus with other refugees who had been taken from Ukraine to Russia. Friends told him to get out in Rostov.
“A friend was traveling with his family. From Rostov they were taken by car to Moscow, and then to St. Petersburg,” Irina told Fontanka. - When he arrived, he told how they had been sitting in the basement for three weeks. Their house is in a war zone. Only my grandfather and a few other people came out. Sometimes not everyone returned. Then the military came, put them all in a truck and took them to the DPR. There, a friend was examined for tattoos and questioned, then they were taken to Russia.”
With the help of friends and acquaintances, Irina managed to organize logistics to Ivangorod. There, with internal Ukrainian passports, the guy and his relatives crossed the border.
Other refugees started contacting Irina and her friends.
As a result, a team of volunteers gathered, and the chat grew.
Sergey Nikolaev from St. Petersburg is one of those who responded and received a refugee family: a married couple with two small children.
“A message appeared in the chat: “Transit, six people. A married couple with two children, a teenage girl and a grandmother. Who can help?” I unsubscribed that I have a separate room with a double bed. A baby and a four-year-old child with their parents will definitely fit. I myself moved to the sofa. The grandmother and the teenager were taken by another volunteer. After that, we created a micro-chat for those people who will organize travel and overnight stays. It included two drivers, me, the second volunteer, a female coordinator and the guys themselves,” Sergey said.
The next day, the refugees arrived, on an absolutely dead train, in a seated carriage, in which they were traveling with a four-month-old baby from Moscow.
“For their arrival, I cooked borscht, prepared other food, hid the dog so that it would not yelp once again.
The guys ate, we chatted a little, they went to bed. And at five in the morning the rise is the bus. The driver took them,” said Sergey, who is now ready to accept refugees for the second time.
According to him, for him such help is the best way to reduce the degree of hatred and express himself.
The transit has been operating for more than a month and its composition has begun to change. “A month ago, those who were taken out of Mariupol came,” says Irina. “Now people are already traveling by car or by bed-chambers, because there are no corridors from Mariupol and part of the Kharkiv region towards Ukraine and people are getting out to Russia.”
“We couldn't do it without them”
Valery came to St. Petersburg with his wife and children from Mariupol. In a conversation with Fontanka, he quite casually recalls what he experienced: how houses were hiding from missiles, how communications were turned off, how neighbors' houses were on fire, how Kadyrov's men came.
“In the afternoon of February 25, electricity, heating and water were turned off. In the first days of March, the gas was turned off. We started cooking on fires. We built a kind of barbecue right on the landing and everyone made a fire there. Neighbors complained at first, but quickly began to come and ask for something to cook. On March 5 or 6, shelling began, Ukrainian equipment stood in our yard. It became loud, and now we mostly sat in a common corridor measuring 1.8 by 3 meters. There were seven adults and three children there, but in principle we were okay ... Then the neighbors took us in, then we ran to my parents in private sector. It was scarier there, but more space and food.
On March 28, Kadyrov's fighters were already in full swing on our street, and it became possible to evacuate from the city to Russia.
We arrived in Novoazovsk by car, spent the night there at school, and on April 3 moved to the Russian border. There was a queue of 50-70 cars.
My wife and I, without thinking for a long time, went on foot. Gone in eight hours.
We met volunteers for the first time in Russia. They distributed food and water to people, sweets and fruits to children. After crossing the border, we were taken by relatives. We lived in Bataysk and thought about how to move to Europe now.
We decided to travel through Belarus by train. At the station they sold us tickets to Moscow, but they didn’t sell us tickets to Brest. They explained that citizens of Ukraine cannot cross the border of a third country by public transport ... It was then that we found volunteers who helped us get to St. Petersburg through Moscow, and then to Estonia.
In Moscow we were met by two girls right on the platform, they gave us drink, food and put us on the train. We arrived in St. Petersburg at 22:30. We slept and got on a bus to Tallinn in the morning.
And then everything is simple. The bus brought us to Tallinn.
Then everything repeated again: we met, settled in the house, the conditions are superb, we fly to Berlin. Volunteers are generally great, they help a lot, without them we would not have managed in any way.”
Vitaly has no plans to return to Mariupol yet - he says that the city is dead. But I would definitely like to return to St. Petersburg, but under different circumstances.
“During a half-hour trip around the center of St. Petersburg, my wife and I immediately came to the conclusion that we would come to this city as soon as possible,” the man says.
Those who have already lived in the country, but with a Ukrainian passport, are also leaving Russia. They say attitudes have changed.
34-year-old Maxim Zhur went to St. Petersburg to work, his wife and parents lived in a house near Kharkov. The family had to leave the Luhansk region in 2014. Already in a new place, Maxim met a neighbor who lived in two countries. Maxim also began to travel to St.
Petersburg, got a job as an electrician. The salary in Russia is higher.
“In the six years that I have been working in Russia, I have been asked maybe 2-3 times about Ukraine. But after February 24, even the people with whom I have been working for many years have changed their attitude towards me. I became a white crow. I had to leave,” he says.
It was not possible to quickly find a job with a similar income, and the Ukrainian decided to leave. In early March, a friend drove him to Ivangorod. The border guards, having seen the Ukrainian passport, declared a violation of the rules of entry into the border area. Maksim was put into an UAZ and taken to the border post, where he signed the relevant protocol.
“I waited for about an hour, a man came: where, where, why, what do you know about the operation in Ukraine, with whom do you keep in touch? I completely examined my phone, all the groups I subscribed to, correspondence in all instant messengers, wrote off the IMEI of the phone, ”recalls Maxim.
- He saw from the migration card that I have been sitting here for almost two years without leaving. What can I know? Then they told me to undress, examined me, why - I did not understand. I immediately said that I have no tattoos. Then only they told me that they were looking for traces of weapons. Like if I fought, there would be marks on the body.
Maxim returned to St. Petersburg, for the next three weeks he tried to contact various embassies, but nowhere could they help him with leaving Russia. Then he learned about a volunteer chat, the correspondence said that you can leave by buying a bus ticket to Tallinn. Maxim did just that. From Estonia, he went to the Czech Republic, where his family is.
Lena Vaganova, Ilya Kazakov, Fontanka.ru
07 May 2022, 14:14
” How a family from Ukraine lost everything and starts life from scratch . From Tikhvin to Kursk, 10 thousand were suspended for refugees from Ukraine June 20, 2022, 19:27
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