• Romy Prestly

Is there a Healthy Way to Pull an All-Nighter?


The answer is YES!


As the month of May marks the last stretch of the academic year for most, the final lap is well underway, which is why we must know how to pull off a clean, efficient and productive all-nighter. Contrary to the caffeine-fuelled norm, the trick is to be organised and to know exactly how to nail those sleepless nights.


Professors at the Imperial College of Medicine conducted a study centred around University students, Sleep and Biological Rhythms, which reported that the average student pulls off an all-nighter 2.7 days per month. But carrying them out too frequently can have rippling effects on memory, performance and daily routines. In short - they're the opposite of what you should be doing to get work done to the best possible standard.


However, sometimes all-nighters are necessary to catch up with missed lectures or fast-approaching deadlines. In this case, here are eight ways to ensure your all-nighter is productive and successful.


An obvious one - sleep

We each need between seven-eight hours of sleep per night to function properly. When sacrificing a whole nights' sleep to study, it's near impossible to perform to the best of your ability. The leading option is to get extra sleep the night before, or even taking short naps in advance will act as additional fuel. Doing this will replenish your body and help prepare for a busy night.


Plan ahead

Creating a to-do list and ordering tasks by their importance will allow you to plan ahead. From this, you can either choose to complete the more straightforward tasks first or tackle the more strenuous ones head-on while the night is early and you're performing your best. Regardless of which strategy you opt for, mapping out your tasks will help you manage your time and stay on track. You might even be able to call it a night when all your mandatory tasks are finished, preventing major disruption to your routine.


Choose an appropriate environment

Making a distinction between a work environment and a rest environment will determine how you concentrate and perform. If you work from an area you'd usually rest in, like a bed or couch, you'll be more likely to fall asleep throughout the night. Choose a well-lit working space at a table or a desk. Sitting upright will help you remain focused and awake, as well as feel obliged to work.


Enlist help or a study-buddy

Studying with a friend or a group is proven to be successful because each person holds one another accountable. Other benefits include increased learning retention and motivation. Recruiting a study buddy presents the same principle as having a gym partner: you automatically feel more relaxed knowing someone is in the same stressful environment alongside you and encourages motivation.


Choose fuel wisely

Snacks are fuel, so choosing the correct ones is vital. It's natural to drift towards sugary snacks or caffeinated drinks, but these only allow short-term surges of energy. With both, particularly the latter, consumption is shortly followed by a crash. If you're planning on using caffeine, use it strategically. Consume at either the beginning of the night or when you feel concentration slipping.


High-protein snacks are the better alternative and will give sustainable energy throughout the night. Examples include protein bars, greek yoghurt or a handful of nuts. Drinks-wise, switch to ice-cold water or herbal tea, both hydrating and provides a natural waking effect.


Try the Pomodoro Technique

Francesco Cirillo created the 'Pomodoro' technique as a time management method with fellow University students in mind. The idea is that workload is divided into manageable chunks to allow quick breaks and maximum concentration. Ideally, a singular Pomodoro is between 20 and 25 minutes.


During the Pomodoro, you work non-stop for the duration before taking a five-minute break and repeat the process. You should take a more extended break of between 15 and 20 minutes after 4 Pomodoro's. The technique works to complete an assortment of small tasks or break up a larger one like essay writing or reading a lengthy chapter. If you haven't done it before, try it ahead of your all-nighter to test it and see if it works for you.


Utilise breaks

It seems like a no-brainer to check your phone between Pomodoro's, but switching the phone back on might end in you switching off. Merely getting up and walking around will keep you awake and keep your brain moving.


Readapt

Easing back into your routine afterwards is just as crucial as the all-nighter itself because it can be detrimental to your sleeping pattern if not done correctly. Try to take small naps throughout the day and sleep at a reasonable time the following night. This way, your body can rest sufficiently and adapt to its regular routine again.


Now go and utilise these techniques and get studying!

14 views0 comments

Recent Posts

See All