How To Recover From An All-Nighter
The Science of US Sleep Institute presents all nighter emergency. So you couldn't sleep last night. You'd like nothing more than to go back to bed but you got a long day of work staring you in the face. Don't worry.
First, don't hit the nap button. Scientists say those extra tiny minutes of sleep don't actually make you more rested. Research suggests eating within an hour of waking up boosts your mood and cognition.
And no sugar, it'll give you a crash later. Stick to whole grains and protein. If you're a coffee drinker, grab a single cup.
Then get outside! Bright natural light raises your body temperature and improves your alertness. Scientists say even sun in your eyes can be helpful. Once you' re at work, do your toughest tasks first because these first few hours are the most alert you're gonna be all day.
Have another cup of coffee soon after you get to the office too. It takes about 30 minutes for caffeine to kick in, so you'll need to ramp up before a big meeting start. Have a light lunch of grains, veggies and lean protein. Have another cup of coffee in the early afternoon which is your drowsiest time of day. But do not drink it after 3 pm. Caffeine lasts for about seven hours in your system and you don't wanna mess up your next night.
Now you're at the final stage of your job. Research suggests sleep-deprived folks can't focus for more than about 10 minutes at a time. So just power through stuff like replying to emails or sorting files. And finally, get out of the office a little early if possible. If anyone asks, just say sleep scientists told you to.
A. Science can help!
B. And don't wear sunglasses.
C. It's absolutely unnecessary.
D. Next, make sure you eat breakfast.
E. Nutritious food will help with your fitness.
F. Do some simple busy work for the rest of the day.
G. Heavy, sugary food at this time will wear you out later.
