There is a surplus of research that shows how necessary it is to get 7-9 hours of sleep every night in order to function properly the next day. All-nighters can reduce your ability to retain information by up to 40%. But all-nighters happen to the best of us, especially college students who can commonly be kept up all night studying. Hopefully, some of these tips will help you survive the day after a sleepless night.

1. Eat Breakfast

Increase your mood and cognitive performance for the first part of your day. Instead of filling yourself up with carbs, go for something more nourishing that will help keep you more fueled throughout the day.

2. Caffeinate

You shouldn’t drink a lot of coffee or tea at the beginning of the day, or else you’ll crash. Spread out bits of caffeine throughout the day to help pace yourself.

3. Take a Cold Shower

It doesn’t have to be completely cold, but at least try to end with 30 seconds of cold water to help wake you up. The cold water will work by increasing your heart rate and sending a rush of blood through your body, which will help energize you and give you an added alertness for the day.

4. Do Your Most Important Work First

Get your most challenging tasks done right away, don’t procrastinate them since they’ll be harder to do later in the day. Save all your busywork that won’t require as much focus for later.

5. Drink a Lot of Water

Dehydration is connected to fatigue, the more you drink the more awake you will feel.

6. Be Active and Get Outside

Taking a brisk walk will help get your blood flowing and exposing yourself to sunlight will help you feel more alert to make sure your body wakes up.

7. Don’t Skip Lunch

Have a simple, healthy lunch to keep yourself energized for the remainder of the day. Stay away from simple carbs like pizza or pasta and choose whole grains, veggies, and lean proteins instead.

8. Take a Nap (if you have time!)

As a recent sleep study at the University of California Berkeley showed, naps can refresh the mind and make you smarter. Napping for 1 hour has been seen to improve alertness for 10 hours. But sometimes napping for just 20-30 minutes is all you need and even works better. You can reap the mental benefits of sleep immediately without gambling the side effects of grogginess. If you feel like you’re about to collapse during midday, find a way to cram in a short nap.

9. Chew Gum in the Day.

Whenever you feel especially sleepy, chewing gum will help you to reduce feelings of tiredness by boosting your focus, memory, and alertness.

10. Get to Sleep Early!

After you make it through the day, be sure to reward yourself by getting to bed as early as possible to make sure you don’t have to go through the same challenges the next day.