It’s week four of the spring semester, and managing a tight schedule may be getting difficult. There’s classwork pilling up, a part time job to work and a social life to hold together. Chances are, sleep deprivation has slipped into the past few weeks, but there are still months of the semester left to get through. While it’s not recommended, the occasional all-nighter is a powerful tool to finishing an essay or staying on top of a project. All-nighters can be treacherous if executed poorly, but following a few simple tips can help minimize damage and aid recovery the next day.

 

Keep the lights on

The body produces melatonin when there is an absence of light, so as it gets darker and melatonin levels increase, drowsiness increases as well. To prevent feeling drowsy, keep a bright light fixture like a desk lamp or computer screen close to the eyes. The brightness will prevent melatonin production and kickstart the brain.

Regulate the temperature

The optimal temperature for a good night’s sleep is roughly 65 degrees, according to a 2008 study by the National Center for Biotechnology Information. Keep the environment at room temperature in the low 70s and wear additional layers of clothing. Heat-related drowsiness can be caused by warm temperatures, so experiment with temperature to see which feels most comfortable.

Minimal coffee, lots of water

While caffeine is a logical step in fueling the brain and body for a night of work, too much caffeine can sabotage the all-nighter before it begins. The recommended amount of coffee, four shots’ worth of espresso per day, should be spread out throughout the morning and afternoon, Caffeine should be avoided after 4 p.m. because too much can cause jitteriness or lack of focus. Staying hydrated through the night is a must; hydration improves concentration and overall cognitive performance.

Snack on Protein, Not Carbs

It’s no surprise refined sugars like chips, cookies and candies spike energy levels but don’t provide substantial nourishment. Stay away from junk food and opt for healthier choices providing long-lasting energy. Apple slices or celery with peanut butter, trail mix or lean protein like a Greek yogurt parfait are great snack options. Substitute heavy meals with intermittent snacking to avoid energy crashes.

Surviving the next day is as important as making it through the night, and taking a power nap can help reduce the dead-tired feeling an all-nighter can cause. While it may be tempting to chug coffee to stay awake, a caffeine binge can disrupt sleep patterns for the upcoming week. Drink non-caffeinated herbal tea or decaf coffee instead of espressos and energy drinks.  All-nighters are never fun, and while they should never be a normal step in a weekly routine, use the tips and tricks above to make the occasional cram session as healthy and bearable as possible.