So You Didn't Sleep—Here's How to Stay Awake

Whether you had a long night of drinking or have a new baby who has yet to learn the fine art of sleeping, you might need a few tips on how to stay awake after a rough night. When you feel tired, we all know you can pound an energy drink or splash cold water on your face for a pick-me-up… or just cut out the middleman and splash your face with an ice-cold energy drink.

But there are better ways to give yourself an energy boost than relying on cans of caffeine. I consulted doctors, sleep experts, and health professionals to find the best and healthiest ways to stay alert after a night or two of sleep deprivation.

Find Your Light

When you find yourself dozing off during the day, your circadian rhythm might be out of whack. Typically, our bodies use sunlight as a cue to wake up and darkness as a cue to sleep. But working night shifts or having a varied sleep schedule can mess up your body's internal rhythm.

Luckily, it's easy to get your rhythm back on track. Just go into the light! I mean, don't go into the light like Carol Anne, but get yourself out of the darkness. "Expose yourself to bright light, ideally sunlight," says Tzvi Doron, D.O. "This sends a message to your brain that it's 'awake time' by shutting off melatonin production."

Sleep science coach Chris Brantner adds, "The more you can expose yourself to sunlight, the more awake you'll feel. Also, you'll have a better chance of resetting your sleep/wake cycle and getting a better night's sleep the following night." The burst of sunshine helps rebalance your circadian rhythms (and can help you avoid developing a sleep disorder in the future).

According to Doron, it would be great to get 30 minutes of sunshine every day, but you really only need a few moments in the light to get energy-boosting effects. So take a five-minute walk outside, soak up the sun, enjoy the fresh air, and you'll get back to your day feeling refreshed.

But remember to avoid exposing yourself to light (especially blue light, like from your computer screen) closer to bedtime—it'll keep you from falling asleep when you want to.

EDITOR'S PICK

Work It Out

One of the easiest ways to stay alert when you're feeling tired is to exercise. Now, I fully admit that when I'm insanely tired, the last thing I would ever want to do is exercise. In fact, if someone told me to get up and do a couple of jumping jacks when I was feeling fatigued, I'd only be able to muster the energy to jump up and punch them in the face.

But when you really need to stay awake, a little bit of exercise is your best option. Richard Honaker, M.D., says you don't need to bust out a whole routine at the gym, you just need to get your heart rate up. When your heart starts pumping, it forces the body to wake up.

Again, I know how hard it can be to do any form of exercise when you're imagining that your keyboard is a fluffy pillow. But when you start feeling super tired, just stand up and do 10 squats. Even that little bit of exercise is enough to get your blood moving and keep you awake and alert. Then repeat the exercise whenever you start to drift off. You'll power through a sleepy day and get a great butt workout all in one!

But avoid exercise in the evening if you want to go to bed at a reasonable hour—it can keep you up after you want to go to bed.

Chug! Chug! Chug!

If you want to learn how to stay awake, you need to start drinking. No, this isn't an excuse to fill your coffee mug with bourbon. But if you're lethargic, you've got to drink more water.

"Drink water like it's your job," says Neal Shipley, M.D., an emergency medicine specialist—a.k.a. no stranger to pulling all-nighters. "Make a point to take a five-minute break every hour during your day to get up and take a walk to fill your water bottle. Staying hydrated will keep you healthier and more alert."

This advice works in two ways. One, getting up to get water is a form of exercise. That little walk to the water cooler wakes your body up and keeps you from an unwanted desk nap. Two, staying hydrated allows your body to function more effectively, so you get an extra energy boost right there. Of course, drinking water doesn't actually alter your body’s intrinsic ability to stay awake, but dehydration can result in fatigue, so staying hydrated can definitely help.

Keep Away From Carbs

This may not be a huge surprise, but eating a ton of carbs will not improve your energy levels. Yes, I wish that eating a huge bowl of fettuccine Alfredo would give me Popeye-like strength to power through my day, but sadly, it just doesn't work that way.

But here's the tricky part—our bodies crave carbs when we're tired. Junk food is seen as more rewarding to a fatigued brain. Because your tired body wants quick energy, you'll start to crave doughnuts like a cop on a stakeout. But although that doughnut helps you stay awake for a little while, that energy won't last.

Hormuz Nicolwala, M.D., a third-year resident at WVU Children's Hospital, gives his expert tips on how to snack to stay awake. "Eating carbs during a night shift will only make you more sleepy due to the high release of insulin following intake of a high-carbohydrate meal," Nicolwala says. He recommends eating yogurt, jerky, or other protein-filled foods to give you the nutrients you need to make it through the shift. If you pay attention to your carbs, you won't have to worry about a blood sugar crash tanking your energy.

Use Strategic Caffeine

Studies have shown that drinking caffeine late in the day can screw up your sleep habits for the rest of the night, so caffeine is not always the best option. But hey, sometimes you just need to stay awake, and if you use caffeine right, it can work.

To keep your energy levels high, don't slam down a triple shot espresso. It's better to ingest small doses of caffeine throughout the day, according to a study performed by researchers at Harvard Medical School. The study found that one large dose of caffeine didn't help wakefulness throughout the day. Instead, the study gave participants the equivalent of two ounces of caffeine every hour, and this steady dose helped participants score higher on cognitive tests and avoid accidental naps.

Now, this was a very small study where men were forced to stay up for 42 hours at a time, so their sleepy circumstance was a little more extreme than usual. And though the participants on caffeine performed better than those without, the caffeinated patients felt more sleepy than their decaf cohorts.

Still, a little bit of caffeine through the day can be helpful—especially when you're dealing with working night shifts or all night study sessions.

EDITOR'S PICK

Weirder Ways to Stay Awake

The suggestions in this section are definitely curious and may work, but we definitely don’t want to imply that there’s a ton (or, uh, any) scientific evidence backing them up...

Put Peppermint on Your Face

Holistic health coach Hannah Alderete recommends putting a dab of peppermint oil on your temples for a little boost. "The peppermint is a stimulant and will both cool your body down and rev your attention back up," Alderete says.

Switch Up Your Toothpaste

Since peppermint is such a good neural stimulant, reserve your minty toothpaste for the morning says Mark Burhenne, D.D.S. But peppermint paste "harms the brain's winding-down process at night." So, before bed, switch to a non-mint toothpaste. This helps tell your brain that it's time to sleep, and you won't have mint keeping you up at night.

Watch Your Meds

Beware of antihistamines and Benadryl (diphenhydramine) when you're feeling groggy, Honaker says. Both drugs can make fatigue worse, or they could be causing your sleepiness in the first place!

Shut Your Mouth

Burhenne has an unusual recommendation for a good night's sleep—tape your mouth shut. Seriously. Literally, put tape over your mouth. This isn't some pseudo 50 Shades stuff, it's meant to help you breathe during the night. Taping your mouth forces you to breathe through your nose, which Burhenne insists increases the body's supply of nitric oxide, which helps reduce blood pressure and improves memory and sleep quality—so getting more might help.

Now, there aren't many studies to back up the claims of mouth taping, and if you have a nasal anomaly or a medical condition that makes you rely more on mouth breathing, taping your mouth shut definitely isn’t recommended. But Burhenne and others say they have had many clients claim their sleeping improved through taping, so it may be worth talking to your doctor about.

None of these tips will replace a full night's sleep. But a little sunshine, exercise, and protein really can help you power through even your sleepiest days.

Amber Petty is a freelance writer in Los Angeles. If you like easy crafts and Simpsons gifs, check out her blog, Half-Assed Crafts.

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How Every Body Part Is Affected by Sleep

What Makes Someone a Heavy Sleeper (and How Do You Become One)?

If you've ever shared a bedroom with someone, you're probably aware of the fact that some people can sleep so deeply that you could blast the TV at full volume and they wouldn't even stir, whereas others require the perfect cocktail of darkness, silence, and temperature to keep them asleep. You may even be both of those people in a single lifetime—or even in a single week. But what exactly makes someone a light sleeper or a heavy sleeper? Turns out, the answer is fairly complicated: Sleep, like most other facets of human life, involves a lot of factors.

"Assuming everyone has a healthy lifestyle, there is individual variation," says Jocelyn Y. Cheng, MD, assistant professor of neurology with a specialization in sleep medicine at NYU Langone. So even after ruling out differences in lifestyle—diet, activity, substance use—and disorders like sleep apnea, our sleep habits can still vary greatly.

But what is "deep sleep" anyway?

We all go through cycles of deeper and lighter sleep every night, so the difference between a heavy and a light sleeper may be the amount of time a person spends in certain phases of their sleep cycle.

As you may remember from high-school biology, there are four stages of sleep that we cycle through every night, from the lightest (falling asleep) to the deepest, wherein the body repairs and strengthens the muscles, brain, and immune system. After each cycle, we enter REM (rapid eye movement) sleep, which is where dreams happen. The NREM (non-rapid eye movement) stages leading up to REM take about 90 minutes, and each REM period lasts a bit longer than the previous one, usually up to an hour by the final REM stage of the night. REM is technically the lightest kind of sleep—closest to waking.

Like many things, sleep is easier when you're a kid.

The deepest stages, however, are "collectively known as Slow-Wave Sleep (SWS)" and are common when you're very young, says Michael Perlis, PhD, director of the Behavioral Sleep Medicine Program at University of Pennsylvania's Perelman School of Medicine. "The large amounts of SWS in early life likely accounts for the deep sleep that young people experience."

This may explain, in part, why, when you were little, your parents may have been able to carry you from the couch to your bed without you ever knowing, but as an adult, the slightest jostling from your partner might pull you right out of sleep.

EDITOR'S PICK

Other factors—including lifestyle—play a part.

"Sex, metabolism, and genetics also likely determine how deeply a person sleeps," Perlis says. Studies have found that women tend to preserve their slow-wave sleep better than men. However, there is an overall decline in slow wave sleep as we age, but there is more decline in men overall.

Hormones and other brain functions are also part of the sleep/waking cycle, including systems that specifically keep you from waking up. And when you're awake, sleep-promoting substances accumulate in your brain—essentially getting you more and more ready to go to sleep the longer you stay awake.

Your environment factors into your sleep quality too. While Perlis and Cheng both recommend a quiet, dark, cool environment for sleeping, most of us already know how we sleep best—even when that means lights, music, or the TV on.

"If somebody is already habituated to something, they go to sleep when they're tired and wake up when they want to, and it doesn't really interfere with their functioning during the day, it's truly not going to be much of a problem," Cheng says. So if you're used to sleeping with noise or sound in your environment, and it doesn't seem to be negatively impacting your quality of sleep, there's probably no harm in it.

This is probably part-idiosyncratic and part-habituation—no one knows exactly why one noise/light environment works better for some people than others, except that you generally sleep best with whatever you're used to. Perlis adds, however, that "predictable or monotonous noise" can help mask unexpected sounds in the night to help prevent sudden waking for those of us more sensitive to noise. White or pink noise, he says, is generally better for this function than television.

You may just be more (or less) sensitive.

"Part of this may have to do with the individual's neurobiology—their strength of sensory inhibition during sleep," Perlis says.

"For reasons we don't understand, some people just happen to be more sensitive to certain provoking factors. Some people tend to be very sensitive to light, and that's not uncommon, because light is one of the strongest zeitgebers (environmental clues) for keeping us awake," Cheng says.

Other atmospheric factors also play a part in shaping a person's circadian rhythm. But ultimately, people are different: Just like genetics and other inbred factors can hard-wire what makes some of us happy running on six hours of sleep while others can't function without a full eight, some of us are just naturally more sensitive sleepers. If you're one of these, that doesn't mean all hope is lost, however: There are definitely a variety of ways to help yourself sleep better—whether or not you lucked out in the genetic sleep lottery.

Ariana DiValentino is a writer and filmmaker based in Brooklyn. She is very, very worried. You can follow her on Instagram and Twitter.



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Editor's Picks: 8 Products That Have Totally Helped Me Get Some Effing Sleep

The Most Boring Podcast on Earth Is My Favorite Thing—Here's Why

I am a terrible sleeper. Even though I go to bed completely exhausted most nights, once I get into position, I find the whole becoming-unconscious thing basically impossible. As soon as I turn off the lights, my mind starts racing with anxieties, usually useless ones that I can't turn off: Why did I say that dumb thing to Hayden Greenfield in 7th grade? Did people have fun at my wedding? What would I name a poodle if I had one? Even though I usually get in bed early, at least a few nights a week, I'll find myself still awake at 3 a.m., wondering when my brain will finally switch off.

EDITOR'S PICK

I've tried everything to get some sleep. I've literally counted imaginary sheep. I've played soft music. I've imagined my body slowly filling up with sand (a tip from a therapist that ended up just making me worry about serial killers). Nothing helped. Until I discovered Sleep With Me.

Sleep With Me is a podcast designed to be incredibly boring. But there's a good reason: It's so boring that people with insomnia will fall asleep to it. It sounds crazy, but it works. It's hosted by Drew Ackerman, who is—by his own admission—not a sleep expert, just someone like me who has struggled his whole life with insomnia, which means he gets how frustrating it can be to not able to fall asleep. Drew speaks in a low, soothing voice and puts his listeners to sleep by telling stories that have absolutely no point.

You know how your high-school English teacher told you stories have to have a beginning, middle, and end? Not on Sleep With Me. The stories Drew tells are impossible to follow. He goes off on boring tangents, never comes back to main points, and rambles softly in a stream-of-consciousness narrative that goes nowhere.

Every episode is a new kind of boring: He makes up a fairy tale, he reads recipes, he retells episodes of Star Trek from memory. Each podcast is about an hour long, which is enough time that you don't have to worry whether it will be over before you finally fall asleep, but I even set a sleep timer so they turn off automatically. The podcast is incredibly calming—it distracts me from my own thoughts without getting me invested in a story.

Drew notes that you'll probably need to listen to it a few times before it will work, and he's right: It took me a couple tries before it started putting me to sleep. At first, I was kind of interested in how someone could possibly fill an entire hour with such a boring story, so I ended up staying awake for the whole thing, even though the episode was just him describing a house he once lived in. But after a few tries, it clicked—and now it puts me to sleep within a few minutes. In fact, I almost never remember what he talked about in each episode because I fall asleep so quickly. Goodbye, worrying about my non-existent poodle's name. Hello, sleep.

Lucy Huber is a writer, multiple cat owner, and sufferer of Reverse Dawson's Creek Actor Syndrome, which is a disease she made up for when you are 30 but look 15. To see her other work or ask more specific questions about her cats, visit lucyhuber.com.

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Can Sex Legitimately Help You Sleep Better?

When it comes to your health, there are certain things that pretty much everyone loves to hear. Drinking alcohol can be good for you? Sign me up. Coffee breaks make you more productive instead of less? Yes freaking please.

When it comes to sex, we already know that the health benefits are plentiful—it burns calories, reduces stress, and boosts your brainpower—but can sex help you sleep better? Thankfully, science has our backs once more with a resounding "hell yes."

Sex helps you release some great chemicals.

Turns out, sex can not only help you fall asleep faster, it can improve your overall sleep quality as well. Scientists believe that the release of hormones during sex—including oxytocin, dopamine, and vasopressin, among other feel-good chemicals—all lead to that post-climax glow one study even likened "to the rush of heroin injection."

Yeah, it's like that.

Oxytocin helps reduce stress, while dopamine plays a role in the brain's "reward" center, which definitely makes you feel damn good. And while these hormones might not make you feel sleepy by themselves, just feeling more relaxed and a little bit happier can definitely make it easier to fall asleep.

"Animal studies have linked vasopressin to somnolence," says Nicole Prause, Ph.D. and CEO at Liberos Lab. "Humans have the same vasopressin increase during sexual arousal and also at orgasm."

That means the vasopressin (which plays a major role in mediating stress in your body) could also be helping to make you feel a little bit drowsy. Add to this the fact that the release of serotonin and prolactin both make it less likely for your body to be ready for round two, especially if you're a guy, and it totally makes sense why you might be tempted to take a nap post-sex.

According to a recent study on sex as sleep therapy by Michele Lastella, Ph.D., from the Appleton Institute for Behavioral Science at Central Queensland University, more than 60 percent of people who climaxed during sex before bed reported better overall sleep quality—however, this is preliminary data, so go ahead and take that info with a grain of salt.

Even better?

The relationship between sleep and sex works both ways.

Not only does getting it on help you fall asleep faster, but getting a good night's sleep can majorly boost your libido. According to a study published in the Journal of Sexual Medicine, women who managed to get an extra hour of sleep per night saw a 14 percent increase in their likelihood of engaging in sexual activity.

And if you're trying to get pregnant, the relationship between sex and sleep is way more important than you might think.

"Maintaining a healthy testosterone level by getting enough sleep can improve your sperm production and chances of conception," says Greg Sommer, Ph.D., Chief Scientific Officer at Sandstone Diagnostics, and creator of the Trak Male Fertility Testing System.

Studies connecting sleep disturbance and semen quality are preliminary, but early evidence suggests that poor sleep can negatively impact sperm health.

Solo acts work too.

And you don't actually need a partner to reap the benefits of sex on your sleep cycle (and vice-versa). According to Lastella's study, the key to better sleep isn't just sex—it's orgasms. That means masturbation can give you many of the same stress-relieving and sleep-boosting benefits, so fortunately, a little bit of self-love can go a long way.

EDITOR'S PICK

"Orgasm is such a healthy, endogenous, safe behavior that it is worth trying as a sleep aid if you struggle with sleep," Prause says, which means if it feels good and helps you get some extra sleep, that's definitely not a bad thing.

(But it's still better with someone else.)

But if you want to get the biggest, erm, bang for your buck, research shows that orgasm with a partner releases 400 percent more prolactin than masturbation. And while this might sound like a bad thing, it just means that your body is often more satisfied during intercourse than masturbation.

Regardless, that's still good news for all of us... not that we necessarily needed another reason to get a little more active in the bedroom. Whether you're getting busy with a partner or doing a little solo research (for the sake of your sleep health, of course), the important thing to remember is that it's definitely good for you. Just remember to stay safe and enjoy the very mutually beneficial relationship between sleep and sex.

Jandra Sutton is an author, historian, and public speaker. After graduating from Huntington University with a B.A. in history, she went on to receive a master’s degree in modern British history from the University of East Anglia. In her spare time, Sutton enjoys fangirling, running, and anything related to ice cream. Pluto is still a planet in her heart. She lives in Nashville with her husband and their two dogs. You can follow her on Twitter and Instagram.

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10 Free Meditations to Encourage Restful Sleep

I really resisted getting into meditation. I thought it was too quiet, boring, and unproductive—I like action. But I noticed the calm in people who meditated often, and I'd read how the brains of those who meditate become wired in ways that help us function better despite common stressors. Now I think that those of us who are wary of meditation are probably the ones who need it the most.

EDITOR'S PICK

So I've meditated every day for 80 days now. This is—by far—my longest stretch, and I never thought I'd last this long. I began meditating to handle some pretty intense stress, and after a couple of months, I noticed that my sleep had seriously improved: I fell asleep more quickly at night and stopped waking up in a panic. A stress-induced skin rash I'd developed disappeared, and I was better able to manage difficult situations.

One thing that helped me get into it has been Insight Timer, an app that offers free access to hundreds of meditations and a way to track hours spent meditating. It's been incredibly helpful for me. Here, I've rounded up some of the best free meditations I've used over the past 80 days for you to try out, some from Insight Timer and from other sources too.

My list includes meditations that are short, long, guided, unguided, by women and men, so you can find what works best for you. Some people want longer times for silence, while others find the long silences stressful and prefer guided meditations. Lack of time is a common reason people don't meditate, so with that in mind, I've included a meditation as short as one minute.

Tara Brach, Vipassana (Basic) Meditation, 15 minutes

Insight Timer app or SoundCloud

Tara Brach's soothing voice guides you through every step of this meditation. I think this one is excellent for a complete beginner because she reminds listeners not to worry if thoughts pass through their minds while trying to meditate. She invites us to compare our thoughts to the weather, noting that they're both similarly passing. I've ended up returning to this meditation often.

Lisa Hubler, Healing Relaxation, 24 minutes

Insight Timer app

In one of Hubler's bios, she mentions that her friends will ask her to talk to them on the phone so they can fall asleep more easily. I'm not surprised; her soothing voice may be her superpower. At the start of this meditation, she invites us in for healing and relaxation. After this meditation, I was so relaxed that I felt like I'd just received a massage. My muscles felt loose, and I fell asleep easily.

EDITOR'S PICK

Shawn Leahy, Cabin Retreat-Light Rain on Roof, 30 minutes

Insight Timer app

This meditation opens with the sound of rain, which continues for 30 minutes. Recently, I played it and let myself drift off for a nap. At one point, I woke up and felt anxious, but I focused my attention on the sound of the rain and quickly drifted back to sleep. I've used this for both naps and evening sleep, and it works well in both cases. I'm always surprised by the good quality of the sound.

Suparni Neuwirth, Yoga Nidra: Guided Meditation for a Deep Sleep and Relaxation, 7 minutes

YouTube

Yoga Nidra doesn't require doing yoga. Instead, it's often done lying down while a teacher guides you through relaxation methods. This video opens with deep breathing and asks you to position your body in a comfortable way before moving on to having you focus on areas of the body—right down to your individual toes and fingers—to release tension and promote sleep.

In this recording, you'll hear peaceful instrumental music and a soothing voice to help you release tension, first on one side of your body and then the other. Once you learn these techniques, you can use them when you're having trouble falling asleep, whether or not you have a teacher or recording to guide you.

Pable Arellano, I See You Harp, 47 minutes

Insight Timer app

Over the years, massage therapists would play background music featuring harps when working on me. I knew the massage helped me sleep better, but what about the relaxing music? After I became comfortable with the basics of meditation, I decided to test harp music to see if it would help me improve my sleep. As expected, this music blocks out noise. Secondly, it induced a relaxed state that helped to calm my mind. If you prefer to listen to music instead of words when heading to sleep, then this is a good recording to try.

Joshua Canter, Om Mani Padme Hum, 12 minutes

Insight Timer app

In The Heart Treasure of the Enlightened Ones, Dilgo Khyentse Rinpoche writes that reciting the "Om Mani Padme Hum" mantra helps "achieve perfection in the six practices, from generosity to wisdom." Chanting along to this isn't required, of course, but doing so can relax your body, and I found that the act of chanting focused my mind—fewer random thoughts raced through my head—and the minutes passed by quickly. With my first try, I didn't always follow the voice or tune properly, but that didn't matter. By the end, I felt more focused than I had earlier and was better able to sleep.

Lisa Hubler, Deep Trance Sleep Healing, 60 minutes

Insight Timer app

One night, my daughter couldn't fall asleep, but we both had to be up early the next day. She asked if she could try the meditations I'm always talking about. I first played Hubler's "Healing Relaxation," mentioned above, and my daughter liked how Hubler's calm speaking voice kept thoughts at bay—but she didn't fall asleep.

This longer meditation includes relaxation techniques that ask us to focus on an area of our body and release tension there. As the meditation progresses, we're invited to relax areas we previously relaxed in order to enter a deeper state of calm. My daughter and I both fell asleep quickly.

Tara Brach, Saying Yes to Life, 13 minutes

TaraBrach.com

I started using this particular meditation because it was short and I was impatient. Brach's website describes this as guided practice that invites you to awaken a "relaxed and friendly attention that rests in the breath and opens to whatever is arising." In many of her meditations, she advises us to observe what arises—thoughts or emotions—without becoming entangled in them. I appreciate Brach teaching that we can note a thought's appearance and simply let it go.

Peder B. Hellend, The Sea, 25 minutes

YouTube

I found this after Googling "relaxing harp music." I wanted to see if I would like it and felt like experimenting, and I'm glad I did. In my experience, finding ways to de-stress throughout the day means I'll have an easier time getting to bed at night. Since this music is instrumental, I use it both as a way to help me fall asleep and as a way to provide calm during my workday.

Cara Bradley, 1-Minute Grounding Meditation, 1:23

Mindful.org

In this video, Bradley sits on a fallen tree trunk in Valley Forge National Park and shares a meditation and brief "how-to." If you're new to meditation, this provides an introduction to the basics and shows you how you can regain calm even if you only have a short period of time.

I once thought I couldn't take time for meditation, but I think I was overcomplicating the idea by thinking I needed certain tools or lots of time. Meditation can take a minute and doesn't have to require special materials. The other day, I spent 90 seconds standing outside my car in a parking lot feeling the warmth of the sun on my shoulders. These small moments of joy are everywhere, and once you learn these basic techniques, you'll have a repeatable way to gain calm anywhere.

Deborah Ager is a writer, marketer, and terrible yogi. She’s a business book ghostwriter and founded her company to help business leaders become known. Connect with her on Twitter @deborahager1.

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