The deadline is looming.
You're tossing and turning.
So much is going through your head.
Oh no, it's already 2 a.m.
the anxiety is increasing
and sleep is elusive.
Now it's 3 a.m
and only four hours until
the alarm goes off.
This is not good.
The human body has basic needs
like food, water, and sleep
to keep functioning at an optimal level.
So sleep is vitally important.
That's why we spend a third of our lifetime
in dreamland.
But, why is it crucial?
Sleep is restorative
and works as an auto-repair
mechanism for the body.
It also plays a critical role in memory retention
and for bolstering our immune systems.
Most of us can survive without sleep
for a reasonable amount of time.
But studies show only sleeping between
four or five hours a night makes you
four times more likely to have a car accident
than drivers who've had eight hours of sleep.
Likewise, those getting less than
five hours of sleep risk an almost
three times greater chance of suffering
a work-related mishap than colleagues
who manage at least seven hours.
In 1964,
a 17 year old named Randy Gardner
stayed awake for 11 days and 24 minutes
without medical aids
or stimulants
as part of a high school science project.
Gardner had help from friends who took him
on long drives, blasted loud music,
and made multiple trips to the donut shop.
After two days, he had trouble focussing,
couldn't identify objects based on touch,
and was unable to engage in tongue twisters.
Day three, he was losing his coordination
and became moody.
On day five, he experienced hallucinations
and paranoia and began having issues
with his short term memory.
By the final day,
his speech was slurred,
and his mental acuity
and attention span severely limited.
Gardner was able to make a full recovery
without any long term effects,
but the experiment proved even
a small deprivation of sleep has big impact.
Unfortunately, in today's 24-7 world,
it's not uncommon to be faced with
a night or two of no sleep.
So whether it's work or an unfortunate
life circumstance,
we need to figure out ways to cope
if we can't get a full night's ZZZs.
Go for a walk
and get some fresh air.
Any activity will make you feel alert,
since endorphins help to raise
your heart rate and get
your blood pumping.
If you have time to exercise
that's even better,
because scientists have found working out
helps to reduce daytime fatigue.
Although coffee is the first choice
for trying to stay awake,
it will only give you a temporary boost.
Once the caffeine buzz is gone,
it can leave you a jittery mess
and ultimately, feeling worse.
The best thing is plain old H2O.
Even better, add a squeeze of lemon to fight
any dehydration which causes sleepiness.
And don't worry about the frequent
bathroom breaks, since this too will
help keep you awake.
This will boost your blood sugar levels
and clear out the mental cobwebs.
Good proteins like nuts, peanut butter,
and lean meats are great options.
Also, any fresh veggies and fruits
that are higher in water content
will help as well.
And avoid excessive sugar.
You'll get a burst of energy,
but like your other friend caffeine,
it will eventually let you
down with an epic sugar crash.
Sunlight, fluorescents, and any bright
type of light will help to keep you alert.
Try dunking your head in cold water,
or even better,
take a cold shower to shock your system.
Whether it's just to yourself or a friend,
having a chat can stimulate your brain,
especially if it's a lively debate.
And don't worry if the discussion
gets too heated.
Getting angry can also get
the energy flowing.
Busting out some show tunes, singing,
and listening to rock, pop, or dance music
can help get your blood flowing
and give you that extra boost.
Deep breathing helps oxygenate
the blood supply
and gets your heart rate flowing,
helping with mental stimulation,
performance, and overall energy.
Ideally, breathe in through your nose,
taking deep, full breaths.
Put your hand over your belly
and feel the movement
and release the air through your mouth.
If you can, try to get outside
as lots of fresh air will be
your best enlivening option.
Pinch yourself hard
or jab yourself with a pencil.
The pain will naturally ramp up
your adrenaline response
and you'll be able to tackle any situation,
including a lack of sleep.
But if you should encounter a bear attack,
quicksand,
or train crash instead,
don't worry, we've got you covered.
Check out another How to Survive
and conquer whatever
circumstances might arise.