Pulling an All-Nighter: How to Recover From Sleep Deprivation

An all-nighter is a period from dawn to dusk where a person does not sleep at all. People may opt to pull an all-nighter to power through a night study session or prepare for an important work deadline. Pulling an all-nighter is a deliberate choice to deprive yourself of sleep, unlike other causes of sleep deprivation such as depression, anxiety, caffeine, or [sleep disorders](https://www.masterclass.com/articles/sleep-disorders-explained). No matter the circumstances, not getting enough sleep can negatively affect your functionality and health. A night of sleep deprivation can have negative effects, such as reducing alertness and diminishing cognitive function the following day. Consider how not getting enough sleep might affect your body: 1. __Daytime drowsiness__: A poorly rested person can go through the day feeling groggy. This can lead to drowsy driving, car accidents, mental slip-ups, and poor cognition. 2. __Microsleep__: In addition to general drowsiness, a person running on very little sleep can experience microsleep—very short bursts of unconsciousness that feel like blacking out. 3. __Mood swings__: A person overcome by sleepiness may be cranky and irritable, and they may also experience headaches that further sour their mood. 4. __Memory issues__: Poor sleep patterns that cause a person to get less sleep have the potential to affect memory recall. 5. __Health issues__: Prolonged sleep deprivation can contribute to negative health effects, such as hypertension (high blood pressure), diabetes, and heart disease. It’s important to let your body recover after an all-nighter. Follow these tips to get back to your average sleep time: - __Keep your body active__. Following an all-nighter, it’s essential to return to your usual [sleep routine](https://www.masterclass.com/articles/circadian-rhythm-explained). To stay awake all day after an all-nighter, keep your body in motion, and stay on your feet when possible. - __Eat wisely__. A big meal after a night of poor sleep can cause you to crash. Eat lightly throughout the day, and choose snacks heavy in protein or complex carbs, like nuts, chicken, cheese, spinach, broccoli, apples, bananas, and fresh fruits. - __Drink caffeine in moderation__. You may need coffee or tea to keep you going after an all-nighter, but avoid having too much caffeine. - __Take brief naps until your normal bedtime__. If needed, take short [naps](https://www.masterclass.com/articles/matthew-walkers-defense-of-napping) until nighttime, and avoid the urge to sleep for multiple hours in the middle of the day. Saw some of the best darn logs of your life with a [MasterClass Annual Membership](https://www.masterclass.com) and exclusive instructional videos from Dr. Matthew Walker, the author of *Why We Sleep* and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time. Whether you’re prepping for an exam or readying for an early morning flight, an all-nighter can affect your sleep schedule.