2 tips to help you wake up without feeling tired

All-night parties can leave you tired and with headaches. How to stay up all night and still stay healthy?

According to Daily Mail, many studies have shown that staying up late, which only allows you to sleep for a few hours, or not at all, can make the brain less alert and react significantly slower.

However, Professor of Psychology Richard Wiseman of the University of Hertfordshire (UK) has revealed two simple but very effective secrets to help you stay alert and avoid the damage caused by staying up late and sleeping little.

Staying up late often makes you tired the next day. Photo: Today.

90 minute rule

Sleep researchers have a trick for waking up the next day. The sleep cycle typically consists of five stages, four of which are non-REM (rapid eye movement) and the last is REM (deep sleep). Each cycle lasts about 90 minutes, with a brief pause before a new cycle begins.

This process typically repeats over 4-5 cycles a night. In other words, if you sleep naturally, without an alarm clock or sleep disturbance, you will wake up on average after a multiple of 90 minutes.

This means that you will feel more alert when you wake up at the end of a 90-minute sleep cycle. This is when you will be closest to your normal state of alertness.

So to maximize your chances of getting this, you should note the time you want to wake up, then subtract each 90-minute period to find out when you need to go to bed even if you stay up late.

If you want to wake up at 8am and go to bed around midnight, calculate backwards in 90-minute increments: 8am > 6:30am > 5am > 3:30pm > 2am > 12:30pm > 11pm. These intervals will help you feel alert if you want to wake up at 8am the next morning.

Take a nap in the afternoon

Numerous studies have proven the benefits of napping. Giving your mind a break, even for just a few minutes a day, can help you have a better memory, be more alert, improve your reaction time and productivity, and even benefit your health.

It’s important to make good use of your nap time. Our body’s natural circadian rhythms affect our energy levels throughout the day, so the best time to take a nap is when our energy levels are low. This depends on when you wake up in the morning.

Ideal nap time for night owls. Photo: Dailymail.

Don’t worry if you can’t fall asleep at the ideal time. Studies show that simply lying down with the intention of napping can lead to a healthy drop in blood pressure. Alternatively, if you need a boost after a nap, drink a cup of coffee or other caffeinated beverage just before bed. The caffeine kicks in 25 minutes after you drink it, right around the time you wake up.

According to Zing