Sleepwise Sleep Clinics and Therapy
Sleepwise provides professional sleep therapy services and advice, including clinics, one-
Sleep & Stress
Consultants
since
1999
Sleepwise Sleep Clinics and Therapy
Sleepwise provides professional sleep therapy services and advice, including clinics, one-
Staying Awake Safely
Most people approach Sleepwise for help with sleep problems and insomnia, but occasionally we are asked to provide advice on how to stay awake safely. This could be for shift working, attending a special event, after an international flight or to watch something special on the television. However if this is a 'one off' event and you are normally a good sleeper then this can cause some problems.
If you normally sleep well and at regular times then staying awake overnight to, say to watch an international sports event, can be very difficult, and despite your best efforts, you might find yourself waking up at your normal time, or just as the event ends, feeling cold and achy on the sofa.
If you do succeed in staying awake, it is also important to remember that serious sleep deprivation can leave your judgement and reaction times worse that someone twice the drink drive alcohol limit; so it's worth taking a bit of time planning your 'all-
Tips for keeping awake for an event:
- Prepare yourself -
try and get a few hours sleep before the event, this will help reduce your sleep debt. - Carbohydrate foods like bread make you sleepy. High protein foods, such as meat will help keep you awake. If eating early evening and having a nap before the event, eat to sleep, i.e. a small high carbohydrate snack about an hour before your nap and about three hours before you need to be awake, but when you wake to watch the overnight event you need a high protein meal, a meat and veg meal is ideal, but no potatoes or bread.
- Organise some high protein snacks during the night, but avoid crisps and chips, and remember that sugar snacks will give you a quick energy boost but make you feel tired when the effect wears off.
- Don't get too comfortable -
if you really want to watch the event you need to avoid the comfortable sofa, especially if this is where you often take a nap. - Consider a daylight bulb to light the room as this will help you stay awake, and don't allow the room to be too dark as you will be sending sleep messages to your mind and body.
- Keep the room cool -
too warm and you will soon drift off into sleep. - Consider using an aroma scent that helps you stay awake, like lemon or basil oil.
- Don't rely on caffeine as this will help in the short term but when the effects wear off you will drop quickly into sleepiness. Too much caffeine may give you the jitters and headaches the next day.
- Avoid alcohol as this will relax you and reduce your ability to concentrate on staying awake.
- Get up and walk around occasionally.
- Staying awake is easier in a group, so invite friends around.
- Make notes on the game, and keep a written score. This will focus your mind on the game and help you stay awake.
Tips for after the event:
- If you can, try and have a short nap before going to work.
- Breakfast should be high protein and low in carbohydrate, as should all of your food during the day. This will help you keep awake and alert.
- Consider avoiding driving as your reaction times and judgement could be reduced, and remember that you temper could be a little short, so road anger and workplace confrontations are more likely.
- A Vitamin B Complex supplement in the morning will help restore your energy and reduce your stress due to your lack of sleep.
- Try and get an extra hour of sleep the following night. More than this is unnecessary.
- If practicable a half hour lunchtime power nap can also recharge your batteries.