I found this while procrastinating in the library at 3 am when I should have been writing a history essay. Anyways, I figured that at least a couple of you will be pulling one of these during the next two weeks.
Anatomy of an All-Nighter
Cramming 12 weeks of calculus or the history of the Western world into 12 hours at night is the ultimate collegiate challenge. Our natural cycles of sleep and wakefulness are governed by nothing less than the circadian rotation of the earth, and overriding these cycles is difficult. “These rhythms exist even in the absence of time cues such as sunlight and clocks,” says Charmane Eastman, Ph.D., the director of the Biological Rhythms Research Laboratory at Rush-Presbyterian-St. Luke’s Medical Center, in Chicago.
The all-night scholar is also contending with fatigue: Most people going into an all-nighter haven’t slept in at least 12 hours, and so their brains are already working less efficiently. According to a study done at the Sleep Research Center at Henry Ford Hospital in Detroit, the reactions of a group of college students who had been sleeping five hours a night were 20 percent slower than those of a group that had been getting their proper eight hours of shut-eye.
There’s no way to beat the clock completely; no matter what, staying up all night takes its toll on both physical health and mental performance. But an understanding of the body’s natural rhythms can help a night owl maximize brain power.
10:00-11:00 p.m.
First yawns occur around a person’s usual bedtime. They mark the first dip in the biological alertness cycle. An early evening nap - if you can fall asleep ? will help put off this decline.
11:00 p.m.-12:00 midnight
Body temperature, which corresponds to the circadian ebb and flow of alertness falls throughout the night. A room that was comfortable earlier will now feel cold. Since a warm room puts people to sleep, putting on a sweater is a better solution than turning up the heat.
Caffeine helps keep workers awake at night, but doubling the dose doesn’t necessarily double the length or intensity of caffeine’s effect. It just makes you wired. Feeling antsy can trigger anxiety, which in turn increases heart rate - further increasing the anxiety. Also, coffee is less effective at 4 a.m. than at 2 a.m. because at 4 a.m. the body’s circadian rhythm is in its sleepiest phase.
Amphetamines. Although amphetamines (speed) are effective stimulants, tolerance develops quickly and can lead to addiction. Frequent use can put dangerous stress on the heart and nervous system; large doses can cause cardiac disorders, depression, and coma. For these reasons, amphetamines are strictly controlled.
All stimulant drugs, caffeine included, disturb the normal sleep cycle, which is a problem for students who do plan to nap. Caffeine, however, is a relatively mild, safe stimulant. Speed is much harder to predict - you never know how long its effects will last, and it can give you a severe case of the jitters. Also, when a powerful amphetamine wears off, users can feel sluggish - obviously a detriment around exam time.
1:00-2:00 a.m.
Cram plan. The best nocturnal work strategy is to start with the toughest material, which requires the most brainpower, and to save work that takes less concentration for the wee hours of the morning, when people tend to be sleepier and less motivated. If a student is burning the midnight oil to write a paper, they’ll be most productive by first tackling all the meaty sections, then revising, writing the conclusion, and typing at 4 a.m. - when they’re not likely to wax poetic. Since EXERCISE helps ward off drowsiness, pacing, doing jumping jacks, or boogying around the room to a great new song will invigorate. RELOCATING can also refresh the weary.
Night Nibbles. Snacks not only break up the monotony of studying but are less likely to cause drowsiness than one large meal. Best choices: cottage cheese with fruit, low-fat or “lite” cheese, low-fat yogurt, celery sticks, carrots, peppers, broccoli, tomatoes, lean cold cuts, water-packed tuna, frozen fruit bars (made with real fruit only, not cream and sugar), oranges, grapefruits.
Best beverages. Iced tea, diet cola, club soda, and fruit juice are good choices for sipping all night. Hot cocoa with milk provides a double whammy - caffeine plus protein.
4:00-5:00 a.m.
Second wind. As the circadian cycle moves toward morning and the alert phase, body temperature rises. Even the person who hasn’t slept a wink begins to feel a second wind. Pseudo-second winds can be brought on throughout the night by stimulants like exercise, caffeine, protein, conversation, or cold air.
Catnap caution. The desire to NOD OFF is strongest now, since the biological clock is ticking its slowest. It’s a good time to nap because the circadian rhythm is shifting into higher gear, making it easier to rise after one or two hours of rest. But shorter naps may do more harm than good. When tired people doze off, they immediately enter the deepest stage of sleep. If they get up after 15 minutes, they may not feel alert for another hour - a phenomenon called SLEEP INERTIA.
6:00-7:00 a.m.
Step out and see the sunrise. One of the pleasures of an all-nighter; and there’s fresh air to boot.
Food to fight sleep. Though CARBOHYDRATES have long been touted as high-energy food and everyone knows that PROTEIN is a source of long-term energy, the combination may make you sleepy, according to Richard Wurtman, M.D., and Judith J. Wurtman, Ph.D., at MIT, in Cambridge. Most animal protein contains small amounts of an amino acid called tryptophan, which contributes to the production of serotonin, a neurotransmitter thought to encourage sleepiness. Its effect is not much felt, however, because it is just one of protein’s many amino acids. But when carbohydrates are combined with protein, they act to divert the other amino acids away from the brain, leaving tryptophan a clear passage. So nosh on carbs, if you must, but you may do better with pure, unadulterated protein.
FAT is out when it comes to fighting sleep. It takes a long time to digest, making a person feel sluggish. So protein with low fat content is best of all.
8:00 a.m.
Test time. Habitually late sleepers who have been up all night and who put their heads down for an hour or so before a morning exam might never make it to the class. Early birds, however, may feel refreshed after an early morning snooze. Either way, a good pre-exam plan is to exercise, shower, and eat a high-protein, low-fat breakfast.
Apres-all-nighter advice. The tired and carbohydrate-deprived can now indulge in bread, cereal, pasta, or other carbs in preparation for sleep. To get back on track, a one- or two-hour NAP after the pressure is off is better than sleeping all day.
Even though people may feel alert the day after an all-nighter ? because the circadian alertness cycle is so strong ? they are physiologically exhausted. Driving a long distance after an all-nighter can be risky, and post-all-nighter partying only puts more stress on an already vulnerable body. The poor body’s best reward is sleep.