To recuperate and stay functional after an all-nighter, here are 7 tips to follow from The Science of Us:

You need a minimum of three hours and the best times to sleep are between 2AM and 6AM. Your body heat is lowest from 3-4AM, so you are drowsiest then and your memory retention is extremely poor. Sleep helps the mind absorb and retain the information you reviewed while studying.

Didn’t Sleep Much Last Night? 10 Ways to Function Today.

1. Drink lots of water. We get fatigued when we’re dehydrated.
2. Get your blood moving. Speaking of being active, a workout is great way to wake up.
3. Cut back on large meals.
4. Go outside.
5. Take a cold shower.
6. Change things up.
7. Have a piece of gum.
8. Prioritize and simplify your day.

1. Don’t bother snoozing.
2. Eat a breakfast that includes whole grains and protein.
3. If you usually have coffee, drink just 1 cup in the morning.
4. Get a breath of fresh air.
5. Save sunglasses for another day.

Try an afternoon nap: While napping isn’t a replacement for lost sleep, it can help you feel more rested during the day. Naps may be particularly helpful for shift workers or people who can’t maintain a consistent sleep schedule. Even a short power nap can refresh the rest of your day.

A: Naps are OK. But you’ll probably want to nap for less than an hour, and you’ll probably want to nap earlier in the day, like before 2 p.m. or 3 p.m. If you can power-nap for 15 or 20 minutes, so much the better. Napping for an hour or longer increases your risk of falling into the deep stages of sleep.

Reestablish a Healthy Sleep Schedule: Recovery sleep is important after an all-nighter, so you want to get back to a consistent sleep schedule as soon as you can. This schedule should ensure that you get the sleep that you need, which is seven to nine hours for adults and even more for teens and adolescents.

7-9 a.m.

Feeling better after less sleep – including after getting less Deep or REM sleep – could be the result of your body trying to compensate for sleep deprivation. When you’re short on sleep, your body releases stress hormones the next day and evening. These hormones supply the sensation of alertness.

He ran down all the ways in which sleep deprivation hurts people: it makes you dumber, more forgetful, unable to learn new things, more vulnerable to dementia, more likely to die of a heart attack, less able to fend off sickness with a strong immune system, more likely to get cancer, and it makes your body literally …

Staying up all night is bad for your physical health because it deprives you of necessary sleep. Insufficient sleep and all-nighters can lower your body’s resistance to illness and infection.