Advertising
Advertising

6 Things You Can Do to Get Away with an All-Nighter

6 Things You Can Do to Get Away with an All-Nighter

As much as we try to avoid it, every now and then we come up against a looming deadline that simply requires us to pull an all-nighter. They’re by no means healthy, and shouldn’t be sought out, but when the rare one does come up, you want to be prepared for it. By using these six tips based on sleep science and psychology, you can significantly mitigate the negative effects of an all-nighter and make it as productive as possible.

1. Don’t have caffeine.

What? Don’t have caffeine? Isn’t that part of the all-nighter image? Being hyped up on energy drinks and coffee? It may be part of the image, but it’s actually not the best thing to do. There’s a major problem with having caffeine this late at night in order to stay up: the fact that there are no free lunches.

Let’s assume that the main reason you’re pulling an all-nighter is to finish some big assignment or project that you’re in crunch time on. If that’s the case, then you want to be as productive as possible throughout the night. Caffeine is frequently touted as a wonder drug for productivity, but there’s one big problem with it: we tend to only think about productivity in the short term and not the long term. In the short term with a high dose of caffeine, we get hyped up and super focused, but that lasts 1-2 hours tops and then we hit a wall for the next ~4 hours. There are no free lunches: when you burn up your mental energy quicker than normal, you always lose some later, and frequently, you lose more than you gained.

While this is true during the day, it’s especially true at night when you’re already tired and weakened. Your body simply won’t handle the crash well and you’ll spend much of your all-nighter groggy and lethargic from the earlier caffeine buzz, and lose a lot of your potential productivity. Instead of high-caffeine drinks, try substituting in green tea and water to keep you hydrated. You’ll find that as long as you’re drinking something it’s not that hard to stay awake, especially with the other 6 tips on this list.

Advertising

2. Move around.

The worst thing you can do for an all-nighter is sit in the same spot in front of a computer or textbook for eight hours. This is a bad habit during the day, but it’s especially bad at night when your mental energy will be diminished and you’ll be more prone to zoning out or losing focus.

Our minds naturally go through cycles called an “ultradian rhythm,” which hits a peak and a trough in around 90 minute intervals. That means that every 90 minutes or so your mental energy will feel depleted and you’ll be in a bad state to try to get any work done. Trying to push through this wall actually burns up more willpower than normal work does, so the best thing to do is take a break.

Just any break won’t do though: it’s the perfect time to get up and get some light exercise. The simplest way to do this is to simply walk to a new workplace, at least 10 minutes away, every 85 minutes or so. Not only does this make sure you’re letting your mind get back in shape at the end of each ultradian cycle, the light exercise will pick you up better than caffeine. In addition, you can set goals for each work place like “I’ll finish reading through my history notes when I’m at the library, and outline the essay when I’m at the undergraduate business lounge,” which will force you to put time constraints on your work and leverage Parkinson’s Law to be more efficient.

3. Drink a lot of water.

I hope you like water or tea, because you’re going to want to drink it like it’s your job. If you’ve never experienced the productivity and energy boost from massive water consumption then you’re missing out—it’s my single favorite beverage for enhanced productivity out there.

Advertising

We spend a lot of our lives dehydrated without really knowing it. Coffee/soda/alcohol/anything with sugar/caffeine actually dehydrates our bodies. Dehydration can lead to fatigue, a deficit of attention, jitteriness, grogginess, trouble getting out of bed in the morning, poor sleep, low productivity, low motivation, and a host of other issues.

Luckily you can solve all of this just by drinking water. To be clear, I don’t mean a couple glasses a day—I mean at least one gallon and ideally closer to two. That’s a lot of water, but once you try it you’ll never go back. When you’re trying to stay up all night, every glass of water will give you renewed energy to push through the evening, and keep you hydrated as your body burns more water/food than usual in order to keep you going.

If you don’t do it, expect headaches, brain fog, and general unhappiness.

4. Take naps.

This can be a double edged sword, and having a buddy (like we’ll discuss in the next tip) is just about necessary. If you’re pulling an all-nighter or semi all-nighter, you’re not planning on sleeping very much if at all, and that can start to take its toll on your mental effectiveness and physical energy.

Advertising

The one good thing about staying up so late is that you get your body into a state of extreme exhaustion. When you’re exhausted, you slip very quickly into REM sleep, the most restorative part of sleep. Since you can get immediately into REM, naps while exhausted are very refreshing and can give you hours more of fuel that you might not have otherwise had.

There is a risk of course. When you’re that tired, it will likely be very difficult to wake back up, and that nap might turn into an 8 hour siesta. Having a buddy is almost necessary in my experience since you will not want to wake up after those 20 minutes. Having someone who can make sure you’re up and pour water on you if necessary will save you a lot of worry.

Ideally, don’t have them more often than every 90 minutes. If you do then you’re not spending enough time awake and you’ll slip into a pseudo-awake-pseudo-asleep zombie state where you won’t get anything done.

5. Keep eating.

Here’s the fun part of pulling an all-nighter. To make it as successful as possible, eat anything and everything you feel like eating. This addresses two problems: your quickly depleting energy from the day, and your limited willpower.

Advertising

We eat the 1500-2500 calories we need in a given day to sustain us for the 16 hours we should be awake. When you get in to all-nighter territory though, you’re going well beyond those normal 16 hours and you’ll likely not have eaten enough to keep yourself energized. If you try to keep to a strict diet while pulling an all-nighter you’re gonna have a bad time—you need more food than you’d usually have in a day, and it’s easier to eat things that are quick and cheap than to stress about being healthy.

The other reason you want to just eat whatever’s tasty and available is that as humans, we have a finite amount of willpower to apply towards any task at hand. Willpower lets us push through work we don’t enjoy, and resist tasty treats, but spending willpower on a diet leaves us with less to use towards studying and you don’t want to get into that bad situation. Don’t waste your mental energy resisting the bad food that you have easy access to; just eat it so you have the energy to focus on studying or finishing your project.

6. Have a buddy.

Having a buddy is the last and most crucial trick in getting away with an all-nighter. Staying up all night is lonely, and going at it alone can not only become boring but challenging as the night progresses. You’ll want to have someone to talk to, someone to get food with, someone to walk to new places with, and someone to make sure you didn’t pass out as you test your mental and physical limits by staying up all night.

Now don’t get me wrong. Pulling an all nighter is hard and you won’t have an awesome time doing it. But if you can follow these tips, you’ll mitigate a lot of the negatives and not have such a hard time the next day. Just don’t do it too often!

Featured photo credit: Sleepy, SXC via SXC

More by this author

Nat Eliason

Writer and Host of Nat Chat

How to Get Your Dream Mentor in Seven Easy Steps 5 Ways to Quit Coffee and Boost Your Productivity Best 15 Money Management Apps That Make Financial Planning Easy 7 Ways to Get Easy, Healthy Recipes This Week 6 Things You Can Do to Get Away with an All-Nighter

Trending in Productivity

1 How Do You Change a Habit (According to Psychology) 2 How to Change Habits When You Feel Stuck in a Rut 3 Need Journal Inspiration? 15 Journal Ideas to Kickstart 4 How to Stay Consistent and Realize Your Dreams 5 How to Take Notes: 3 Effective Note-Taking Techniques

Read Next

Advertising
Advertising
Advertising

Last Updated on March 25, 2020

How Do You Change a Habit (According to Psychology)

How Do You Change a Habit (According to Psychology)

Habits are hard to kill, and rightly so. They are a part and parcel of your personality traits and mold your character.

However, habits are not always something over-the-top and quirky enough to get noticed. Think of subtle habits like tapping fingers when you are nervous and humming songs while you drive. These are nothing but ingrained habits that you may not realize easily.

Just take a few minutes and think of something specific that you do all the time. You will notice how it has become a habit for you without any explicit realization. Everything you do on a daily basis starting with your morning routine, lunch preferences to exercise routines are all habits.

Habits mostly form from life experiences and certain observed behaviors, not all of them are healthy. Habitual smoking can be dangerous to your health. Similarly, a habit could also make you lose out on enjoying something to its best – like how some people just cannot stop swaying their bodies when delivering a speech.

Thus, there could be a few habits that you would want to change about yourself. But changing habits is not as easy as it seems.

In this article, you will learn why it isn’t easy to build new habits, and how to change habits.

What Makes It Hard To Change A Habit?

To want to change a particular habit means to change something very fundamental about your behavior.[1] Hence, it’s necessary to understand how habits actually form and why they are so difficult to actually get out of.

The Biology

Habits form in a place what we call the subconscious mind in our brain.[2]

Advertising

Our brains have two modes of operation. The first one is an automatic pilot kind of system that is fast and works on reflexes often. It is what we call the subconscious part. This is the part that is associated with everything that comes naturally to you.

The second mode is the conscious mode where every action and decision is well thought out and follows a controlled way of thinking.

A fine example to distinguish both would be to consider yourself learning to drive or play an instrument. For the first time you try learning, you think before every movement you make. But once you have got the hang of it, you might drive without applying much thought into it.

Both systems work together in our brains at all times. When a habit is formed, it moves from the conscious part to the subconscious making it difficult to control.

So, the key idea in deconstructing a habit is to go from the subconscious to the conscious.

Another thing you have to understand about habits is that they can be conscious or hidden.

Conscious habits are those that require active input from your side. For instance, if you stop setting your alarm in the morning, you will stop waking up at the same time.

Hidden habits, on the other hand, are habits that we do without realizing. These make up the majority of our habits and we wouldn’t even know them until someone pointed them out. So the first difficulty in breaking these habits is to actually identify them. As they are internalized, they need a lot of attention to detail for self-identification. That’s not all.

Advertising

Habits can be physical, social, and mental, energy-based and even be particular to productivity. Understanding them is necessary to know why they are difficult to break and what can be done about them.

The Psychology

Habits get engraved into our memories depending on the way we think, feel and act over a particular period of time. The procedural part of memory deals with habit formation and studies have observed that various types of conditioning of behavior could affect your habit formations.

Classical conditioning or pavlovian conditioning is when you start associating a memory with reality.[3] A dog that associates ringing bell to food will start salivating. The same external stimuli such as the sound of church bells can make a person want to pray.

Operant conditioning is when experience and the feelings associated with it form a habit.[4] By encouraging or discouraging an act, individuals could either make it a habit or stop doing it.

Observational learning is another way habits could take form. A child may start walking the same way their parent does.

What Can You Do To Change a Habit?

Sure, habits are hard to control but it is not impossible. With a few tips and hard-driven dedication, you can surely get over your nasty habits.

Here are some ways that make use of psychological findings to help you:

1. Identify Your Habits

As mentioned earlier, habits can be quite subtle and hidden from your view. You have to bring your subconscious habits to an aware state of mind. You could do it by self-observation or by asking your friends or family to point out the habit for your sake.

Advertising

2. Find out the Impact of Your Habit

Every habit produces an effect – either physical or mental. Find out what exactly it is doing to you. Does it help you relieve stress or does it give you some pain relief?

It could be anything simple. Sometimes biting your nails could be calming your nerves. Understanding the effect of a habit is necessary to control it.

3. Apply Logic

You don’t need to be force-fed with wisdom and advice to know what an unhealthy habit could do to you.

Late-night binge-watching just before an important presentation is not going to help you. Take a moment and apply your own wisdom and logic to control your seemingly nastily habits.

4. Choose an Alternative

As I said, every habit induces some feeling. So, it could be quite difficult to get over it unless you find something else that can replace it. It can be a simple non-harming new habit that you can cultivate to get over a bad habit.

Say you have the habit of banging your head hard when you are angry. That’s going to be bad for you. Instead, the next time you are angry, just take a deep breath and count to 10. Or maybe start imagining yourself on a luxury yacht. Just think of something that will work for you.

5. Remove Triggers

Get rid of items and situations that can trigger your bad habit.

Stay away from smoke breaks if you are trying to quit it. Remove all those candy bars from the fridge if you want to control your sweet cravings.

Advertising

6. Visualize Change

Our brains can be trained to forget a habit if we start visualizing the change. Serious visualization is retained and helps as a motivator in breaking the habit loop.

For instance, to replace your habit of waking up late, visualize yourself waking up early and enjoying the early morning jog every day. By continuing this, you would naturally feel better to wake up early and do your new hobby.

7. Avoid Negative Talks and Thinking

Just as how our brain is trained to accept a change in habit, continuous negative talk and thinking could hamper your efforts put into breaking a habit.

Believe you can get out of it and assert yourself the same.

Final Thoughts

Changing habits isn’t easy, so do not expect an overnight change!

Habits took a long time to form. It could take a while to completely break out of it. You will have to accept that sometimes you may falter in your efforts. Don’t let negativity seep in when it seems hard. Keep going at it slowly and steadily.

More About Changing Habits

Featured photo credit: Mel via unsplash.com

Reference

Read Next