Getting lots of sleep beforehand ensures that you’ll go into your days awake feeling rested and energetic.
Try drinking herbal teas, decaf coffee, or non-caffeinated soda to ease the transition. If you can’t completely cut out caffeine before your time awake, try to consume a little less of it.
Things like going for walks outside, listening to upbeat music, or playing video games can help you stay alert and awake when you’re feeling sleepy. Try getting exercise in the morning to help you feel energized throughout the day.
Fish, such as salmon Citrus fruits like oranges and tangerines Eggs Leafy greens like kale, chard, and watercress Beans Walnuts
Bran cereals, citrus fruits, and eggs are great breakfast choices to keep up your energy up throughout a long day awake. Do your best to keep to a regular schedule, which includes breakfast in the morning for each of your days awake. This will help keep you on track for unavoidable regular parts of your day like going to work or class. Staying on schedule like this can also make it easier to get back to a regular schedule after finishing.
You might want your first cup after you first wake up, but some movement or a quick shower should be enough to move past your natural grogginess. Wait for your first cup until the middle of the day, or early afternoon, when you’ll probably experience your first slump. You may need to ramp up your intake as you get into the next few days. By the end, you could be at a dose every 2-3 hours (which will get you well over 400 milligrams per day pretty quickly). That’s fine, but make sure your portions remain at 100-150 milligrams. This will prevent you from overdosing on the caffeine, and avoiding the crash by taking too much. [6] X Research source This only works if you have a fairly normal caffeine intake in your daily life. If you are already consuming a lot of caffeine, the effects will be diminished, which will make it harder for you to use it to stay awake.
Try spacing a 3-5 light meals throughout the day and night, plus snack breaks with foods like nuts and fruit.
At first, you’ll want to exercise when you start to feel tired. As the days go by, try forcing yourself to take 10-minute workout breaks every half hour.
If you have multiple lights, like a ceiling fixture and a desk lamp, turn them both on for extra brightness.
Even if you’re not feeling overly fatigued, try to splash cold water on your face every 30 minutes or so to keep you alert. You can also take a cool shower. Your body will probably give you periods of higher energy around mid-morning (about 10:00 am) and early evening (6:00-7:00 pm). Save your most important tasks for these times. That way, if you start to feel slumps in the rest of your time awake, you’ll be more willing to take a break for a shower or to make more coffee.
If you need to go anywhere, ask a friend to drive you or take public transportation or a taxi instead of driving. It may be inconvenient, but it’s safer for you and those around you.
Let yourself sleep for as long as you need to as you recover, which might be up to 10-11 hours per night. [15] X Research source hhttps://www. sleepfoundation. org/how-sleep-works/sleep-debt-and-catch-up-sleep While there will definitely be some side effects to your having been awake for so long, several days of regular sleep will get you back to normal.
If you start to experience caffeine withdrawal symptoms, like headaches, drowsiness, or muscle aches, try drinking water or herbal tea, taking pain relief medicines, or getting up for a bit of exercise.
Lean proteins, like fish and chicken Fresh fruit Nuts
You can also go for soothing drinks like herbal tea, which isn’t caffeinated and can help perk you up.
