Staying up late is often done when work is piling up, ahead of exams, or too busy playing games and watching movies. In fact, maybe the next day you still have to study or work. Well, to stay fit after staying up late, there are several ways you can do it.
Adults are advised to sleep at night for 8 hours so that the body can function properly. This sleep need generally varies for each individual, depending on age, activity, and medical conditions.
When you stay up late, sleep hours will be drastically reduced and sleepiness will attack you in the morning. This can affect how your body functions, especially your brain, making it difficult to concentrate and make decisions.
To keep your body fit after staying up late, you can apply several ways, from consuming caffeinated drinks to taking cold showers.
Tips to keep your body fit after staying up late
According to research, the performance of the body of people who stay up all night is almost the same as people who are drunk from alcoholic beverages.
However, if you are forced to stay up late, there are some tips you can do to stay fit in the morning:
1. Consumption of caffeinated drinks
To overcome the drowsiness that arises due to staying up late, you can consume caffeinated drinks, such as coffee and tea. The content of caffeine is known to fight the body's natural substances that trigger sleepiness and make the body more fit.
However, avoid consuming caffeine drinks in excess and adjust it to a daily dose that can be accepted by the body. The limit of caffeine intake that is considered reasonable is about 400 milligrams per day, the equivalent of 4 cups of brewed coffee.
Also avoid consuming energy drinks to relieve drowsiness, because the caffeine content in this type of drink is generally quite high. When consumed in excess, energy drinks can be harmful to the body.
2. Make time for a nap
Take time to take a nap during your break for 15-20 minutes. However, try not to take too long a nap because it will make you dizzy afterward.
In addition, adequate nap duration can provide various health benefits. Avoid napping after 3pm, as it can interfere with your sleep at night.
3. Do light exercise
While at the office, you can do light exercise such as brisk walking, going up and down stairs, running in place, or a little stretching that can get the body moving. These activities can improve brain performance and keep you awake.
In addition, you can also do aerobic exercise for 30-40 minutes before leaving for work to get a more fit body after staying up late.
4. Adjust the lighting in the bedroom
When tired, some people prefer to turn off the lights so they can rest well. This darkness actually signals the body to release melatonin, a hormone that triggers drowsiness.
However, if you want to stay awake after a late night, try to always stay in a bright room. You can also bask for a moment in the sun to relieve drowsiness.
5. Take a cold shower
Warm air can make you sleep more soundly, so it can be at risk of causing drowsiness. Therefore, bathing or washing your face with cold water can help you overcome the drowsiness that appears after staying up late.
Cold temperatures can stimulate nerve activity in the body, so that drowsiness can be reduced.
6. Take advantage of electronic devices
Electronic devices, including laptops, tablets, cell phones, or TVs, emit blue light (blue light) which can delay the release of melatonin or the sleep-causing hormone. Therefore, play with your electronic devices to keep the body awake after staying up late.
When your daily activities end, immediately use that time to sleep. If the next day off, you can turn off the alarm and go back to sleep until you wake up naturally. This can restore your body's condition as before.
However, you are advised not to stay up too late, because it can disrupt the circadian rhythm or the body's natural sleep-wake cycle. This can affect the way you think and behave throughout the day.
In addition, often staying up late or not getting enough sleep can also cause a weakened immune system, the appearance of signs of premature aging on the skin, being overweight, depression, fertility problems, and being prone to diabetes, heart disease, high blood pressure, and stroke.
The habit of staying up late is not good for health. However, if staying up late is caused by sleeplessness or insomnia and has interfered with daily activities, don't hesitate to consult a doctor so that action can be taken to overcome it.