How To Make It Through The Day After You Have Stayed Up All Night

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Make It Through the Day After You Have Stayed up All Night PDF download Download Article Co-authored by Alex Dimitriu, MD

Last Updated: June 27, 2025 Approved

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  • Maintaining Your Energy
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  • Staying Active
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  • Managing Your Time
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  • Video
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  • Expert Q&A
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  • Warnings
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This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. There are 20 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 17 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 520,009 times.

Whether you pulled an all-nighter to study for a test or you're just a regular night owl, you may be wondering how you can make it through the day on little or no sleep. It'll be hard to stay awake without dozing off, but not impossible. These tips will help you make the most of your day after staying up all night.

Steps

Part 1 Part 1 of 3:

Maintaining Your Energy

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  1. Step 1 Eat breakfast. 1 Eat breakfast. Studies have shown that people who eat a healthy, balanced breakfast in the morning are more alert and energetic than those who skip breakfast.[1]
    • Aim for foods high in protein, like eggs, tofu, yogurt, or peanut butter. Or choose nutrient-rich food options like oatmeal and fresh fruit. These foods will fuel your body through the day and give you the energy you need to stay awake and active.
  2. Step 2 Drink coffee or tea. 2 Drink coffee or tea. Caffeinated beverages can help you combat sleepiness and make you feel more wakeful and energetic.[2] And drinking coffee or tea can bring plenty of health benefits, too. These naturally caffeinated beverages are chock full of antioxidants[3] , and recent studies suggest that drinking coffee can even decrease your risk of developing depression.[4]
    • Don't drink too much! Excessive caffeine consumption can cause anxiousness and irritability. Drinking too much coffee can also interfere with your ability to have a good night of sleep after you make it through the day.[5]
    • Opt for coffee over energy drinks. An 8 oz. cup of coffee typically contains more caffeine than the same serving size of most energy drinks.[6]
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  3. Step 3 Stay hydrated. 3 Stay hydrated. Drinking enough water is important to maintain your body's natural functions, and dehydration can actually make you feel even more tired.[7]
    • Reader Poll: We asked 178 wikiHow readers how they like to stay hydrated during the day, and 68% of them shared that they always carry a water bottle with them. [Take Poll] So, carrying a water bottle may help you to be hydrated and energized throughout the day!
  4. Step 4 Chew ice. 4 Chew ice. The physical act of chewing keeps your body awake, and ice comes with the additional benefits of being refreshing and hydrating.[8]
  5. Step 5 Take a snack break during the day. 5 Take a snack break during the day. Snacks high in protein and vitamins, like nuts or fresh fruit, can help give you an energy boost between meals when your body starts to drag.[9]
  6. Step 6 Take a nap, if you can. 6 Take a nap, if you can. Short naps can boost your energy levels and leave you feeling more alert, awake, and able to perform at work.[10] Even just a brief 15-20 minute nap can help.[11]
    • Don't nap for too long. Napping for more than 30 minutes can lead to increased grogginess after waking.[12]
    • Remember that you may feel groggy for about 15 minutes after waking. It might be a good idea to drink coffee immediately after a nap.[13]
  7. Step 7 Eat a hearty lunch. 7 Eat a hearty lunch. Your body needs most of its calories in the morning and afternoon. Give yourself the fuel you need when you need it most.[14]
    • Be sure to make healthy food choices. Overdoing it on calories or sugar at lunch can leave you feeling more tired in the afternoon.[15]
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Part 2 Part 2 of 3:

Staying Active

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  1. Step 1 Get in a light workout. 1 Get in a light workout. Even a short, brisk walk can help wake you up and give you the energy you need to make it through the day.[16]
  2. Step 2 Spend some time in the sun. 2 Spend some time in the sun. Experts have found that being immersed in natural light can increase wakefulness and make you feel more alert as you go through your day.[17]
  3. Step 3 Change your environment. 3 Change your environment. If possible, work with the windows open to allow fresh air to enter, and try listening to music to keep you going.[18]
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Part 3 Part 3 of 3:

Managing Your Time

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  1. Step 1 Make a list. 1 Make a list. Plan out everything you need to do during the day, and arrange them in order of importance. This will help you remember everything you need to get done. It will also give you a sense of capability and provide you with a visual reminder of both what you've accomplished and what tasks remain.[19]
  2. Step 2 Work efficiently. 2 Work efficiently. Aim to get your most challenging or complex tasks done earlier in the day, when you have more energy.[20]
  3. Step 3 Reward yourself with a break. 3 Reward yourself with a break. Disengaging from homework, studying, or work projects for a short period of time can improve productivity by making you feel more refreshed and recharged, and it can motivate you to get through your next set of tasks.[21] .
  4. Step 4 Return to your normal sleep schedule. 4 Return to your normal sleep schedule. After pulling an all-nighter, it's important to return to your regular habits. Go to bed around the time you normally would, or perhaps a little earlier than usual, and set your alarm for the same time you would normally wake up.
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Expert Q&A

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  • Question What do you do when you accidentally stay up all night? Alex Dimitriu, MD Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. Alex Dimitriu, MD Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional Expert Answer If you need to stay awake, try to keep yourself distracted and engaged. Boredom can make you feel sleepier. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 20 Helpful 53
  • Question How long does it take to recover from an all-nighter? Alex Dimitriu, MD Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. Alex Dimitriu, MD Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional Expert Answer Around 5-7 days of good sleep is required for you to catch up on your sleep debt. Waking up feeling refreshed involves not having a sleep debt, which will likely take more than one night to catch up on. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 11 Helpful 53
  • Question I am pulling an all-nighter before a 10 hour work shift. I am a server at a casino and only have a 20 minute break. Any tips? Chris M. Matsko, MD Chris M. Matsko, MD Family Medicine Physician Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017. Chris M. Matsko, MD Chris M. Matsko, MD Family Medicine Physician Expert Answer You may want to get something small to eat on your 20 minute break, or perhaps you want to take a power nap. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 28 Helpful 66
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Tips

  • If you are so tired you can barely keep your eyes open, (which is totally normal for this situation), splash yourself with water, dunk your head in a tub of ice water, or slap yourself really hard. These may not be very enjoyable ways to keep yourself awake, but they will do the trick. Thanks Helpful 35 Not Helpful 4
  • Put red stop signs or warning signs around couches and beds so you remember not to lay down and rest, trust us, if you lay down and start relaxing you will doze off into slumber land and wake up around 5pm. This will ruin your sleep cycle! Thanks Helpful 33 Not Helpful 5
  • To keep yourself awake early in the day, drink an energy drink or have coffee with your breakfast, even soda, anything with caffeine. Thanks Helpful 25 Not Helpful 4
Show More Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
  • If you're going to take a nap but you're worried about not waking up, drink a cup of coffee before lying down and set a timer for 15-20 minutes. The caffeine will kick in while you're resting your eyes and you'll wake up feeling much more refreshed.
  • If it's an emergency and you're really struggling to stay up, hold an ice cube, take a cold shower, or shove your face in a bowl of ice water. Anything that makes you cold will stimulate your nervous system and make you feel much more awake.
  • Put two big spoons in the fridge for 10 minutes. Then, take them out and put them against your eyes. It'll soothe any strain you have from keeping your eyes open for so long while waking you back up.
  • If you're going to chew on ice to stay awake, just be aware that ice chewing can be really bad for your teeth. It will wear away your enamel and may lead to chips or cracks.
  • Play video games and listen to loud music. Stimulating tasks that force your attention to prioritize something engaging is the best way to stay up in my experience.
  • Don't sit down! If you can stay standing, it'll be a lot harder to fall asleep. No matter how tired you are, stay on your feet.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

  • Don't drive if you're sleep-deprived. Thanks Helpful 227 Not Helpful 35
  • "Microsleeping" is fine as long as you have an alarm or someone to wake you. Be careful as it can make you sleep longer than intended. Thanks Helpful 80 Not Helpful 10
  • Avoid staying up all night if you work in an environment where drowsiness could pose a risk to you or others. Thanks Helpful 172 Not Helpful 29
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References

  1. ↑ http://www.ncbi.nlm.nih.gov/pubmed/22218013
  2. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview
  3. ↑ http://www.health.harvard.edu/family_health_guide/coffees-health-benefits
  4. ↑ http://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-depression-women-ascherio-lucas/
  5. ↑ http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  7. ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056
  8. ↑ http://www.businessinsider.com/do-this-when-youre-exhausted-at-work-2015-5
  9. ↑ http://www.ncbi.nlm.nih.gov/pubmed/21123465
More References (12)
  1. ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview
  2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/21075238
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319?pg=2
  4. ↑ https://www.sleepfoundation.org/drowsy-driving/how-to-stay-awake-tips
  5. ↑ http://healthland.time.com/2013/07/23/why-you-should-eat-breakfast-and-the-best-times-for-the-rest-of-the-days-meals/
  6. ↑ http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=503
  7. ↑ http://sleepfoundation.org/shift-work/content/tips-staying-awake-the-job
  8. ↑ http://www.huffingtonpost.com/2013/02/25/tricks-waking-up-sleep_n_2718257.html
  9. ↑ http://www.nzta.govt.nz/resources/factsheets/24/fatigue.html#improve
  10. ↑ https://www.psychologytoday.com/us/blog/the-creativity-cure/201403/how-making-lists-can-quell-anxiety-and-breed-creativity
  11. ↑ http://nymag.com/scienceofus/2014/08/how-to-get-through-a-workday-on-no-sleep.html
  12. ↑ https://www.nytimes.com/2012/06/17/jobs/take-breaks-regularly-to-stay-on-schedule-workstation.html?_r=0

About This Article

Alex Dimitriu, MD Co-authored by: Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine. This article has been viewed 520,009 times. 22 votes - 86% Co-authors: 74 Updated: June 27, 2025 Views: 520,009 Categories: Featured Articles | Staying Awake All Night Article SummaryX

To make it through the day after an all-nighter, drink caffeinated beverages like tea and coffee to keep your energy up. Additionally, try to drink water consistently during the day since dehydration will make you feel more tired. For a quick boost to your energy, chew ice to keep your body awake or take a quick 15 minute nap. Alternatively, go for a short, brisk walk outside to wake your body up. For more advice from our Medical co-author, like how to be productive after an all-nighter, keep reading! Did this summary help you?YesNo

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Reader Success Stories

  • Ashleigh Marcial

    Ashleigh Marcial

    Dec 17, 2019

    "I am a regular night owl myself, and I can't fall asleep when I am supposed to, so I end up pulling..." more
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Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Alex Dimitriu, MD Co-authored by: Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional Co-authors: 74 Updated: June 27, 2025 Views: 520,009 86% of readers found this article helpful. 22 votes - 86% Click a star to add your vote Ashleigh Marcial

Ashleigh Marcial

Dec 17, 2019

"I am a regular night owl myself, and I can't fall asleep when I am supposed to, so I end up pulling..." more Abraham W.

Abraham W.

Oct 10, 2016

"The warnings about not napping when you want to, but staying awake until night time were helpful because you always..." more France Filorp

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"Yes! I am currently at law school and sometimes there's just that much work that you have to pull an all..." more Rated this article: Erin Lord

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"I never sleep but since starting high school I've got a lot of studying to do. This really helped. I'm..." more Amal Shannoon

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