- Exercise and light exposure are natural, caffeine-free ways to stay awake.
- Massage the correct acupuncture points to increase alertness.
- A consistent sleep schedule is still the best strategy – being well-rested improves memory, focus, and performance far more than pulling an all-nighter. So you can stay awake at the right time everyday!
Consuming caffeine is not the only way to stay awake.
Whether it’s to cram for an exam or meet a tight deadline at work, most people have pulled an all-nighter (or ten!) at some point in their lives. At times like these, reaching for a strong kopi or a caffeine-filled energy drink seems like the natural thing to do.
But is loading up on caffeine the only way to survive an all-nighter? And what are the downsides of too much caffeine?
Clin Assoc Prof Toh Song Tar, Senior Consultant, Otorhinolaryngology – Head and Neck Surgery, Singapore General Hospital (SGH), member of the SingHealth group, offers a wake-up call for those overly reliant on this stimulant.
“Although caffeine is useful for restoring alertness and reducing fatigue, overconsumption can lead to unwanted side effects, such as restlessness, irritability, nervousness, insomnia, headaches and palpitations,” he says.
Dr Toh shares some caffeine-free, natural methods to help people stay awake when they need to.
6 natural ways to stay awake without caffeine
1. Exercising and stretching
Exercising and stretching promote blood circulation which in turn helps you stay awake. Exercise also causes your body to produce more adrenaline and raises core body temperature.
Dr Toh explains, “At night time, the core body temperature slightly drops, setting the stage for a good night’s sleep. Exercise is a great way to ward off fatigue as it counteracts this natural drop in body temperature. Take a brisk 10-min walk or go for a short run, it’ll definitely help you stay awake if you don’t overdo it.”
2. Acupressure
Studies have shown that massaging certain acupressure points can help increase alertness. This includes applying pressure to the:
- Top of the head
- Back of the neck on both sides
- Back of the hands in between the thumb and index finger
- Area just below the knees
- Sole of the feet, at the centre
3. Exposing yourself to bright light
A body’s internal clock takes cues from environmental and social factors, including sunlight and bright light. Hence, it’s possible to “fool” the body into staying awake even when it is tired. This manipulation of light forms the basis of light therapy, designed to aid shift workers and business travellers cope with working at odd hours and jetlag.
“As dim lighting aggravates fatigue, brightening the light intensity at your work space will help you stay awake. But do remember to give your eyes a break periodically from reading or staring at the computer screen to avoid excessive eye strain,” says Dr Toh.
4. Lowering the temperature
Generally speaking, a slightly cooler temperature is conducive to sleep. However, dropping the room temperature until it becomes chilly should help in keeping you awake. If you’ve ever attended a conference in a freezing cold room, chances are the speaker wanted you to stay awake and alert, especially after lunch.
5. Chewing
Studies suggest that the act of chewing can help prevent sleepiness, improve cognitive performance and attention, says Dr Toh. The exact mechanism is not known but postulated to be related to an increase in blood flow to the brain. Unfortunately this boost in alertness cannot be sustained for a long time if a person is sleep deprived.
6. Use of aromatherapy
Although aromatherapy is generally used to induce relaxation and aid sleep, a strong smell – good or bad – can be an effective way to make you more alert instantly. Scents traditionally used to help one stay awake include rosemary, lime, lemongrass, and peppermint. Whether aromatherapy is effective or not as a stimulant will depend on the individual.
Where caffeine is concerned…
How much is too much?
The US FDA recommends not more than 400mg of caffeine intake per day, which is the equivalent of ~2 cups of our local Kopi-O, although individual tolerances vary. If you experienced insomnia or restlessness, anxiety or palpitations, you may have exceeded your personal tolerance level.
Why does caffeine keep people alert/awake?
Caffeine blocks certain neurotransmitters in the brain whose role is to signal fatigue and sleepiness, as well as increase the release of other stimulating hormones such as adrenaline.
Can you build resistance to caffeine over time?
It is common to build up tolerance to caffeine over time. When you consume caffeine regularly, your brain notices that its normal communication pathways for sleepiness and fatigue is being blocked. As a result, it creates more receptors for these pathways. Now, it takes a larger dose of caffeine to block all these pathways to achieve the same effects, and if you don’t take any caffeine, you may end up feeling even more tired than before, as all these extra “unblocked” sleepiness pathways affect your brain.
What foods/beverages contain the highest amount of caffeine?
The obvious sources of caffeine are coffee and tea. Our local Kopi made from Robusta beans are very high in caffeine, up to 50-100% more than Arabica coffee. Popular soft drinks like Coca-Cola or Mountain Dew and dark chocolate also contain surprising amounts of caffeine. Of course, Energy drinks like Redbull and certain supplements (such as pre-workout supplements) and medications (Panadol Extra) are also high in caffeine.
Is there a way of measuring of how long each dosage lasts?
The half life of caffeine is about 5-6hours. This means that it takes about 10-12 hours to clear ~75% of the ingested amount from your body! Hence, we recommend avoiding caffeine for at least 8-10hrs before your intended bedtime.
The Case for Sleep
In terms of forsaking sleep to prepare for exams, Dr Toh has clear advice for students:
“Rather than pull an all-nighter, students should try to go to the examination hall well rested and refreshed.”
He adds:
“Sleep is important to allow students to consolidate their memory and recover from the rigours of the previous day. Being sleep deprived is not good for performance, which is why top performers in most professions make sure they are well rested before an important event.”
Bottom line
While caffeine can help in the short term, it’s not the only option—and definitely not the healthiest one. Natural methods can help you push through when needed, but nothing replaces the power of a good night’s sleep.
Ref: F26
Stay Healthy the Easy Way
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