4/24/2023 0 Comments Ways to stay awake at night![]() ![]() "In short, there are multisystemic or system-wide impacts from sleep loss," Ford explained. Concentration and attention lapses increase, and there is an overall increase in HPA axis activity, leading to a rise in circulating levels of stress hormones, such as cortisol."Īccording to Ford, there is growing evidence of bodily systems such as glucose and metabolism being impacted, leading to changes in appetite and weight gain. Mental performance declines and simple reaction times start increasing. "Mood tends to flatten, with pleasant mood decreasing and flat and low moods becoming predominant. "Fatigue may increase and a person will complain they have no energy and feel exhausted," Ford said. In terms of overall bodily health, after a prolonged period of inadequate sleep, you get increasingly sleepy and it's harder to stay awake. Even if the physical elements are working, the mental and energy parts might not be there if one or both partners aren't getting enough sleep. Not only does a lack of sleep impact sexual health physically-such as maintaining erections and normal sperm counts-tired people just don't have sexual desire. "Sleep deprivation is also associated with altered sex hormone secretion in females, which can lead to infertility," Ford added. He noted sleeplessness among female shift workers has been shown to suppress melatonin production and activate the hypothalamic-pituitary-adrenal (HPA) axis (i.e., the stress system), which can result in early pregnancy loss, failed embryo implantation, failure to release the egg from the ovary during menstruation and the absence of menstruation. "There is growing evidence in male and female humans that sleep deprivation impairs reproductive function," Ford said, referring to a 2022 study of males that found a reduction in circulating testosterone but not spermatogenesis, or the production of sperm. "Anecdotally, spicy food tends to upset people's stomachs and keep them awake." How sleep impacts your sexual health "Large meals tend to keep people awake as it's hard to fall asleep when the body is busy digesting food, not to mention it's uncomfortable," he added. Foods containing guarana, ginseng and taurine all tend to be stimulating and promote wakefulness, Ford said. For example, looking at your cellphone, watching TV and keeping lamps on can all help you stay awake.Įating food is another way to stay awake. Many of the actions you're told not to do before going to bed can be exactly what you need to stay awake. "Nicotine is also a stimulant and tends to promote wakefulness." "Bright light alerts the master circadian clock in the brain and this suppresses melatonin production and signals 'daytime/stay awake' to the body," Ford said. Think about the 24-hour casinos in Las Vegas, permanently illuminated with blazing vibrance. ![]() So a longer nap is also an effective way to reduce sleepiness and keep you awake."Īnother element assisting someone in staying awake is bright lights. "The closer the nap to your main sleep time, the more likely it will delay your ability to fall asleep. "Typically, a short nap of around 10 to 20 minutes refreshes a person without impacting their ability to fall asleep at night," Ford said. "Caffeine is in coffee, black and green teas, some soft drinks, chocolate, including hot chocolate, energy drinks and many pre-workout supplements."Īside from caffeine, strategic naps are recommended to shift workers and other people in need of remaining alert and awake. " Caffeine blocks the action of the neurotransmitter adenosine, which causes you to feel sleepy," Ford said. While not a prescription medicine, caffeine is considered a stimulant. In the clinic, we also see people who are simply very busy and have a lot on their plate and stay awake simply to work and stay on top of work." Non-medication ways to stay awakeįord noted the most apparent non-medicated way to stay awake is caffeine, primarily a cup of Joe. For example, when I was in the military, sometimes operations or time-critical events would require me to work around the clock. "Other work-related reasons could be dealing with an emergency or critical incidents. "One of the most obvious reasons to be awake at night would be shift work," he said. There is a wide range of reasons someone would want or need to stay awake, from work commitments to medical conditions, said Dan Ford, M.A., a certified sleep psychologist in New Zealand who specializes in the treatment of behavioral sleep disorders.
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