We pull “all-nighters” and flaunt it like it’s a badge of honor. For those who are not familiar with the term or the actual experience pulling an “all-nighter,” literally staying up all night to study for a test, leave it to college students to conquer the impossible. With final exams around the corner all-nighters seem to be necessary to some in order to get the obligatory work completed. In theory it sounds great, study for one whole night and take the final but there is nothing beneficial about these “all-nighters.” After cramming all night, you’d think you would be better prepared for exams and finals, but when you deprive your brain of proper rest time, it can’t retain new information and it’s more difficult to focus. Also with lack of sleep comes a shorten attention span so you’ll be less likely to retain and recall what you stayed up all night studying.
The recommended amount of sleep according to the National Heart, Lung and Blood Institute is seven to eight hours in a 24 hour time period. Sleep allows our brain to reset, reboot and restore the chemical balance, It allows our physical body to clean out cells and boost the immune system.
With finals right around the corner who has time for the full eight hours of sleep? If you have to pull an “all-nighter” there is a few suggestions that can make the process less painful.
1. Caffeine
Too much caffeine will make you jittery and actually hurt your ability to concentrate. It can also cause your body to shut down a few hours later, and come exam time, it will be problematic to stay alert. Turn over a new leaf and try tea as a substitute.
2. Chew Gum
Several Studies have shown chewing gum can increase alertness and it may even improve intellectual performance. According to The Washington Post the University of Cincinnati found that a whiff of peppermint or muguet, a scent similar to lily of the valley, helped test subjects concentrate and do better on tasks that required sustained concentration.
3. Skip the Sugar
Refined sugar will lead to a crash within a few hours. “ Eating candy to stay awake is not sustained energy,” says Tamara Melton, R.D.N., a representative for the Academy of Nutrition and Diet-etics. “Its a simple sugar that will spike your energy levels up and then drop you down.”
Instead focus on foods that provide long-lasting energy. “Eat something with lean protein,” Melton says. Greek yogurt and berries or an apple and peanut butter make great choices.
There is no long term damage from a one night of missed sleep, but it should not become a habit, sleep plays an important role in our physical health.
