6 Ways to Live the Day After Staying Up All Night

Staying up late at night is definitely not healthy. There have been manyy studies that prove that staying up late is not good for our health. But what is called school/college assignments, work in the office, or just social activities with friends sometimes make us have to stay up late. 

In a recent study conducted in South Korea, as quoted by Business Insider, people who stay up late at night are more at risk of developing diseases related to high blood sugar (which can also trigger several other diseases), compared to people who don't stay up late. 

The study, published in the Journal of Clinical Endocrinology and Metabolism, found that people who stayed up late had poor sleep quality and a variety of unhealthy habits such as smoking, sedentary habits, and eating late at night. So those who stay up late have high levels of fat in the blood. Unfortunately, most of those who stay up late are younger or mostly young people. 

People who stay up late are 1.7 times more likely to develop type 2 diabetes and metabolic syndrome, which are a number of symptoms including high blood pressure, high blood sugar levels, and too much belly fat and abnormal cholesterol levels, which can co-occur and increase the risk of diabetes and cardiovascular disease other. In addition, people who stay up late are 3.2 times more likely to develop sarcopenia (muscle weakness) than people who don't stay up late, said Dr. Kim.

But what if staying up late is unavoidable, while routine tasks and activities await the next day? Some of the tips below you can do. 

After staying up late can sleep for a while 

"The antidote to sleep deprivation is sleep," says Mark Rosekind, Ph.D., a fatigue management expert who also leads the fatigue management program for the National Aeronautics and Space Administration (NASA).

In the Rosekind-led study, pilots on transpacific flights who napped for an average of 26 minutes had a 34% lower performance deviation and showed half the signs of drowsiness.

David Dinges, Ph.D., chair of the division of sleep and chronobiology at the University of Pennsylvania, says there are benefits to just 10 minutes of short sleep. Your brain will quickly move into a slow wave of sleep. 

However, if you sleep longer, which is about 40-45 minutes, you may feel dizzy when you wake up. This is called sleep inertia and occurs when you wake up from a deep sleep. 

Drink coffee or other caffeinated drinks 

Coffee or other energy drinks will increase your sharpness. Most people need about 100-200 mg of caffeine, based on their body weight, according to research by Rosekind. 

"It takes about 15-30 minutes for you to feel the effects of caffeine and the benefits will be felt for 3-4 hours. If within a few hours you continue to consume caffeine, your performance will be at a good level," said Rosekind.

Stay in a place full of light

Your body will work on a cycle of light and dark, so bright light will affect your level of alertness every day, including after staying up late. However, most people will turn off the lights after staying up late to sleep, even though it's best to keep the lights on, or let sunlight in to keep them on. 

"Everyone who is getting tired, they often turn off the light," said Dinges. In fact, if you want to stay awake, stay in a brightly lit room. 

Move your body

After staying up late, you should always move your body with small exercises or other activities to keep your blood flowing properly. If you exercise, you will make your muscles and brain work well. Even increasing your activity or continuing to chat with other people can increase brain alertness. 

"But if you stop working or talking, you'll feel sleepy again," says Rosekind.

Avoid multitasking after staying up late

Your working memory is disturbed after not sleeping due to staying up late. This means that you can't do many things and keep them in mind at once, or what is commonly known as multitasking. A study of 40 young adults who worked 42 hours showed their memory performance capacity decreased by 38%. 

Know the limits

You can try to wash your face with cold water or open a window or make your room cooler. You will feel better after showering and dressing well. But there's no way to fool your body and mind. No matter how strong or fresh you feel, you will still need normal sleep and that is important. 

The good news is that once you know your limits for staying up late, when you finally go back to sleep, you'll be going to sleep deeper than usual, with more slow waves of sleep. 

"Better sleep until you wake up on your own. This means you can sleep 9-10 hours, which is a real recovery from your staying up time," said Dinges.