How to stay up all night. How to stay up all night and be alert

Negatively affects the body. The mood deteriorates, the brain works more slowly, the metabolic processes, increases the risk of obesity and diabetes. Unfortunately, no fighting spirit will help you accept right decisions if you haven't gotten enough sleep. Even stimulants, such as coffee, will not allow you to think better.

But you can prepare for being awake at night as best as possible. How to stay awake and survive the night away from bed and recover as quickly as possible? So…

How to survive a sleepless night

1. Try to get plenty of sleep

It is not always possible to plan a sleepless night, but if you suspect that you will have to suffer, prepare your body for the load. If you already sleep little, and then don’t sleep at all, the negative effects of this regime will only accumulate.

But if you usually stick to the regime and rest within normal limits, from seven to nine hours, then one a sleepless night won't hurt. And if you sleep longer for a few days before the night marathon, then the consequences for the body will be minimal.

Yes, the article is just about how not to sleep. But sometimes 20 minutes is better than nothing. If you have the opportunity to get some rest, it is better to give preference to short sleep.

Two problems. The first is the risk of sleeping longer. The second, equally serious, is the inability to sleep. Well, how can you take a break for 20 minutes if your head is full of things to do, tasks, tickets? Lie on the floor in the Shavasana yoga pose. Even if you're not a fan of meditation or anything like that, just lie down on a flat, hard surface, spread your arms and legs out to the sides, set your alarm clock (20 minutes!), and then relax your muscles one by one, starting from your toes to the top of your head. Consciously, forcing yourself to completely liberate yourself. It will take two minutes for this relaxation. For another 18 you will either sleep, or at least just rest.

If possible, sleep for an hour or an hour and a half. This is how you wake up after the phase REM sleep and you will feel rested.

3. Turn on the light

We need darkness to produce melatonin, the sleep hormone. If you don't want to fall asleep, add light. For example, a light source located next to the eyes (table lamp, monitor) will bring the brain into an active state.

4. Ventilate

We sleep better when the room is cool, that is, the temperature is around 18 °C. If you want to be cheerful, the room should not be warm or cold. 23–24 °C is the temperature at which you will not fall asleep.

5. Take a cool shower

Sometimes just the thought that it’s time to get into cold water makes you wake up. You need to, you need to wash your face (at least) if an invigorating shower causes panic. The effect of the method is short-term: the charge will last for half an hour or an hour, then you will have to go through the procedure again. But remember that she .

Replace washing and showering with ice cream or popsicles. No more than once a night, so as not to conflict with the next point.

The candy will respond with irresistible fatigue in a few hours. Sweets will not help you retain energy: sugar will sharply increase your energy level, and then your strength will leave you just as abruptly.

It is better to eat foods that will provide you with energy for a long time. For example, light foods with high content squirrel. What kind of food is this? Nuts. Eggs. Nuts again. Eat it with vegetables and fruits.

Don't put anything heavy or fatty on your plate; forget about fried chicken legs and hamburgers for now. And instead of bingeing on one meal, snack on small portions throughout the night to keep yourself energized.

7. Drink coffee, but in small portions

Coffee, of course, is a stimulant, but there is no need to exceed the dose of caffeine.

A couple of liters of coffee is as invigorating as a couple of cups, it’s not just a matter of quantity. The main thing is not to drink the entire dose of coffee at once.

When a night without sleep lies ahead, you need to focus on your tasks. If you drink more than two cups at once, you will overstimulate your nervous system and lose concentration.

So when you start to get tired, drink a cup or two slowly, preferably while chewing something. Then, after four hours, you can go for a coffee refill.

When your coffee requirement (which is four cups a day) has already been met, switch to water. With sufficient fluid supply to the body, each cell works better, and it is much easier to concentrate on work.

There is also folk remedies for cheerfulness. For example, tincture of eleutherococcus or ginseng. Add them to your tea (in therapeutic doses!), they are natural tonics that will help fire up your brain and get it working.

8. Better to chew

Chewing gum increases activity and may even improve brain function. Help yourself and choose mint gum. Mint promotes brain activity, and its aroma improves memory.

By the way, about smells. Essential oils tangerine, lemon, orange, rosemary are also invigorating. If you don’t like flavorings and oils, just eat your sleep with oranges, or better yet, a fruit dessert with citrus and mint.

9. Get up and walk around

Take a short break every 45 minutes to go for a short walk. If you drink a lot, as advised above, then you will have to constantly go to the toilet, so use the forced break to walk a little more.

This is especially important if you work all night at the computer. From time to time, do the well-known exercise: take your eyes off the screen and focus on a distant point.

Instead of a short warm-up, do a massage. A full body massage will turn you off, but it’s better to knead individual points. Neck, ears, head, fingers - restore blood circulation in these areas to make it easier to think and move.

10. Choose an active background music

Set aside sounds of nature, mantras, lullabies and romantic music until next day. Too monotonous tracks, even harsh and loud ones, will also not help to maintain vigor. Make a dynamic playlist that makes you want to dance to. At three o'clock in the morning, there will be no time for entertainment while studying notes, but you won't be able to sleep either.

Sit on an uncomfortable chair. Straighten your back, grab your gadgets and set reminders. Just no armchairs, sofas or soft pillows. Stools, a flat floor - these are your workplaces. Keep your body toned so that your brain doesn't relax either.

12. Find great experiences

When a sleepy veil covers your eyes, you need to wake yourself up with an emotional bomb. Talk to someone whose views are obviously opposite to yours, and even more so. hot topic(you can arrange a discussion in the comments). Open a link to a resource that you truly hate. The task is not to get carried away and not to prove to your opponent that you are right with all your might, but simply to get a dose of adrenaline and open your eyes wider.

How to survive the next day

All attempts to artificially add vigor can only be a temporary measure.

You don't add more resources to yourself when you pour a can of energy drink inside. You simply help the body burn its own fuel by working two or three shifts in a row.

Therefore, put all your efforts into recovery.

1. Don't drive

Research shows that a sleepy driver is no better than a drunk driver. So if you have a sleepless night on your schedule, ask someone to give you a ride to work or take a public transport. Until you get at least four hours of sleep straight, no driving.

If you don’t want to destroy your normal routine, don’t go to bed during the day. Otherwise, you risk falling asleep so much that you only open your eyes in the evening. And then returning to a normal schedule will be much more difficult. If you sleep, then according to the night schedule: 20, 60, 90 minutes. Not more.

3. Save coffee for later

When your hands reach for a can of coffee and energy drinks, resist. Even if you drink coffee six hours before bed, caffeine disrupts your rest. You need to drink a couple of cups in the morning, but after 16:00 stop going to the coffee machine. Otherwise, despite your nightly adventures, you will sleep poorly.

4. Stop multitasking

It's better to choose two tasks and work on them in turn. When you feel like you're losing track of what you're doing, take a break and then move on to another task. Don't do them at the same time - your brain just can't do it fast enough. But he also cannot be busy with routine work. The same actions will put you to sleep, and a new task will activate your thinking processes. Give yourself some wiggle room to keep your thoughts on track.

5. Keep drinking and eating vegetables

Yes, yes, yes, drink water! We are aware that this is the most popular advice when it comes to health. Well, follow him finally. :)

If we don't sleep enough, we reach for high-calorie foods and eat more often than usual, although physical activity decreases. Therefore, by the way, regular lack of sleep is associated with a high body mass index.

Proper nutrition is especially important when you are not doing well with the rest of your diet.

The solution is to crunch on vegetables and fruits; nutrients, vitamins and antioxidants will protect the cells until you can provide them with normal recovery.

6. You need to do at least some exercise

It’s better to lift weights on another day, just like running multi-kilometer distances. But they will help you get through a difficult day and dispel sleep. Well, after an easy one physical activity even an overloaded brain will sleep better.

7. Eat little. And don't drink

A tired brain will demand pleasure, and the easiest way to get it is through food. The dangers of overeating have been known for a long time, so you will only feel overwhelming fatigue if you eat an extra piece.

And advice from the captain: don’t drink anything alcoholic. Lack of sleep + alcohol = disaster.

Scientists have long established that alcohol generally has a detrimental effect on sleep, so if you want to recover from last night’s race, even a glass of wine will be unnecessary.

Even if you are chronically sleep deprived, you can improve your condition by sleeping for 10 hours straight. Such sleep will help restore motor skills, and the next morning you will feel much better.

Results

So, if you need to survive a sleepless night, remember that the body will not be happy. This means that in other areas you need to take care of your health: proper nutrition, sufficient quantity liquids (not alcohol), both at night and the next day. Schedule opportunities to recover and take breaks from work.

Nothing will happen to you from one night like this, of course. At most, you will be irritated for a couple of days.

But chronic lack of sleep affects your health, but that’s another story.

April 8, 2015

The decision to stay up all night may be caused by various factors. Perhaps you have been invited to a party that will last until dawn, or maybe you need to study very hard for an exam. In order for a sleepless night to be as comfortable as possible for you, you need to be well prepared and follow a few simple recommendations. They will help you understand how to stay up all night.

Get some sleep beforehand

The first thing you need to do is get a good night's sleep the day before the upcoming experiment. This is very important, because otherwise you may simply switch off. I've had many sleepless nights in my life, so I know what I'm talking about. I even decided to write this post at night in order to better immerse myself in the atmosphere.

Moreover, if you don't get enough sleep the night before, it can affect your health to some extent. Imagine the stress your body experiences after two days spent without sleep. Therefore, it is necessary to take a very responsible approach to preparation. It’s best to even “get laid” a little the day before. Let it be 9-10 hours or even more - the main thing is that you get enough sleep.

It is best to fall asleep a little later than usual, this will allow the body to adapt at least a little to stressful conditions. I recommend that you read my post about that. It will help you if insomnia decides to disturb your peace at this very moment. There are also very useful recommendations for every person.

Eat right

Since this article is about how to stay up all night and stay alert, it is necessary to comprehensively analyze this issue. One of important aspects is proper nutrition. For your sleepless night to be truly successful, you need to provide your body with everything necessary elements For proper operation. Otherwise, you will feel extra tired, which is another negative factor, which you need to get rid of.

It's best to focus on following techniques food:

• Breakfast. You need to eat complex carbohydrates. Oatmeal or pasta made from durum wheat is ideal. It is enough to eat 100-200 grams to provide yourself with sufficient energy for the rest of the day.
• Dinner. At this meal you need to eat something really filling and rich in nutrients. The ideal option in this case is a set lunch consisting of some soup, buckwheat porridge and a piece of meat. At the end you can drink compote.
• Dinner. It needs to be done as late as possible. Roughly speaking, it should be the last meal before fighting insomnia. It's best to eat something light but nutritious. It could be a mixture of fruits and cottage cheese. It is better to take low-fat cottage cheese so as not to disturb the stomach again.

This should also include recommendations regarding the use of caffeine and foods with big amount Sahara. If you really want to understand how not to want to sleep, limit these particular components, and you yourself can feel the effect.

You should also prepare food that you will eat at night. This is very important, because in its usual state the body does not receive nutrients V dark time days and can easily request food during your experiment. Cooking at night is rarely appropriate, so it's best to prepare in advance.

The list of night products includes:

1. Some lean meat. The best option in this case it is fried chicken breast fillet;
2. Fruits and vegetables;
3. Nuts;
4. If you feel like you don’t have enough food, you can boil some cereal (for example, rice).

The preparations are over, and you have come to the main process. Let’s say you don’t feel like sleeping for the first few hours, but then fatigue begins to creep in and your eyelids begin to gradually droop. What to do in this situation? Understand how you can not sleep.

Do some stretching exercises. They perfectly stimulate blood flow, and painful sensations will not allow the body to relax. You can use either exercises you know or special complexes. I recommend paying special attention to yoga, as universal method. You can simply open some video tutorial for beginners and repeat everything after the instructor.

You can also do a short warm-up. Remember what you did in physical education lessons: various rotations, strength exercises and static loads. Again, the Internet contains simply great amount various complexes, each of which will help you.

Massage can help you cope with sleep. You don't have to call anyone for help. It is enough to massage your muscles on your body, face and limbs yourself. Of course, you are unlikely to reach your back, but there are special devices that make it easier this process. To understand how long to stay awake, I recommend watching gymnastics videos.

If you suddenly want to sleep, you can simply pinch yourself or bite yourself. Sharp pain will relieve short-term fatigue and get in order. You can also simply touch a hot iron or a boiling kettle. Cold water- Another excellent remedy which helps you not want to sleep.

Chewing gum also helps fight sleep. The fact is that when our mouth works, the body thinks that food will now enter the stomach, so it starts necessary processes. And when they work, a person does not want to sleep, because the body needs to perform other functions. This is why it can be difficult to fall asleep after you have had a big dinner.

Another common problem is eye fatigue. Especially if you need a sleepless night to complete any tasks carried out on the computer. Chinese helps relieve fatigue acupressure(easy to Google), a small mask for 5 minutes made from tea bags, as well as a special warm-up for the eyes. Use any of the suggested methods.

The easiest way to stay awake until the morning is to turn on music. Let it be energetic, but at the same time not distract you from your main activity (if there is one). Moreover, you can listen to it both on headphones and through speakers. However, remember not to disturb someone else's sleep. Therefore, it is better to be less selfish.

How to not want to sleep at night

To stay awake at night, you need to constantly stimulate your mind and switch from one task to another. Otherwise, you simply won’t be able to fully engage your brain, and it will come to the conclusion that it’s time to switch off. So, the main practices include:

• Focus as much attention on one task as possible, but don't spend too much time on it. For example, you can use Pomodoro technique. The idea is that you need to concentrate on a task for 25 minutes and then rest for 5 minutes. Try using this mode and you will soon notice that you don’t feel like sleeping at all.
• Keep yourself busy with something useful. Knowing that you are doing something really important will help you cope with sleep. However, this requires that the cause really motivates you. I recommend setting yourself a challenging goal and challenging yourself. I wrote more in an article about that.
• Talk. How long to stay awake at night? Have a lively conversation. Believe me, there is no better incentive for a person to lack sleep than another person. Perhaps it will be some kind of heated argument, or maybe you will just get caught up in the memories - it doesn’t matter.
• Be curious. Set yourself the task of finding the most detailed answer to one or more questions, and then go to the World Wide Web in search of information. It is advisable that the question be important - this will only add advantages to the motivation bank.

Let's talk in more detail about another component - switching. Let's say for you the main objective in a sleepless marathon - write a certain number of articles. However, if you only do writing, then very soon you will get bored with this activity and want to sleep even more. How to get out of such a situation? That's right, you need to dilute the work with something more interesting.

If you don’t want to change your activity, for example, if it’s difficult to finish a project, then just change the environment. Let's say you did the job in your personal room - move to the kitchen and finish what you want. This can be applied to any other type of activity. If it is not possible to change the environment, then simply move to another part of the room. Let's say if you wrote while sitting on the couch, sit at the table and vice versa. This will help you learn how to stay awake the whole night.

Since we are talking about the situation, we should dwell on it in more detail. How bad do you think you want to sleep on the street? That's right, very weak. Therefore, if you feel that sleep is starting to overcome you, just get outside. 10-15 minutes is enough to put your brain in order for another couple of hours. Smokers will have the easiest time in this regard.

Foods that help you stay awake

I’m unlikely to open America to you if I say that coffee allows you to stay alert longer. This drink blocks certain regulators in our brain that are responsible for fatigue. Be careful because frequent use coffee will cause you to become deeply addicted to this drink. Therefore, I recommend starting with strong black tea. Moreover, it works more efficiently.

They can also help you energetic drinks. They can be purchased at the nearest store, where you can go during your next walk given in the advice above. By the way, they are the ones recommended by Western authors who write about how you can stay awake at night. I don’t recommend spending money on expensive drinks, since they have virtually no difference in their composition.

In addition, they can help you regular products nutrition. And you need to eat at night, as mentioned above, otherwise fatigue will quickly take its toll. An egg is best in this regard, as it cooks quickly and contains a large number of useful substances. You can boil it or fry it in a pan.

You can also make a fruit salad. Just take all the fruits you prepared in advance, chop them into a bowl, pour over the yogurt and eat. It will turn out very, very tasty, nutritious and healthy. Don't forget about nuts - they are very important component nutrition.

If you really want to eat, you can prepare a full meal. Take a few pieces of meat, fry them, and then prepare some side dish. Of course, this will require a lot more time investment on your part, but you need to learn how to stay up all night and stay alert.

One of the most important tips is that you need to drink a lot of water. This will allow you to stay alert for a very long time. Moreover, if your body does not receive enough moisture, it will begin to get tired of dehydration faster. It is best to add ice to the water so that the cold will invigorate you. And, of course, we must not forget about constant trips to the toilet, which also add a few points to the lack of sleep.

This concludes the article about how to stay up all night. To be honest, I’m already thinking about going to a soft bed, but I’ll try to hold on further. On my own behalf, I can add that it is better to prepare in advance some interesting, exciting film that will allow you to stay alert for a long time.

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It would seem in a day average person so tired that the process of falling asleep should not become a problem for him. Moreover, for some of us (the author of this material is among them), simply imagining ours is enough to induce drowsiness. But there are others - those who seem to get tired during the day and really want to sleep, but as soon as they go to bed and close their eyes, they realize that they cannot sleep.

Why do some people have trouble falling asleep? Moreover, they not only suffer for an hour or an hour and a half, but they toss and turn all night, so that they eventually wake up with one thought: “Did I sleep at all today?” Most likely, by the way, yes. Experiments using special bracelets show that even when a person seems to have not slept a wink all night, he still sleeps for about 2-4 hours, albeit rather poorly. But back to the causes of insomnia: Tech Times spoke with Sleep Science (SleepZoo) trainer Chris Brantner about this, and we summarize for you the most interesting things from the conversation.

Attention, smartphone

A Deloitte survey of 200 American users found that 81% of people within an hour. And blue light, as studies show, has a noticeable effect on our body’s tendency to fall asleep: in particular, it blocks the production of melatonin, a hormone that regulates circadian rhythms, which helps the body prepare for sleep. “Start by using night mode on your smartphone, it reduces exposure blue light, advises Brantner. “Then try to stop using gadgets an hour before bed to return melatonin production to normal.”

Increased anxiety

The Anxiety and Depression Association of America stated that nearly 40 million Americans today suffer from anxiety disorders. And this, for a second, is about 18% of the US population. Despite the fact that we are talking about America, representatives of the association believe that something similar is observed in all developed countries, the population of which actively uses modern technologies in life and work (and especially in major cities). “People with generalized symptoms suffer from insomnia in half the cases. And even children diagnosed with an anxiety disorder have trouble falling asleep, says Chris Brantner.

But while anxiety is normal at some points in life, anxiety disorder- This mental disorder, albeit quite light. Experts advise people who constantly feel anxious should focus on reducing triggers before bed to help them sleep better. About what we're talking about: try, for example, dimming the lights, listening to relaxing music, taking hot bath, and to consolidate the effect, drink a cup of milk with honey or herbal tea.

Alcohol and coffee

"Caffeine and alcohol are two classic sleep quality disruptors," Brantner notes. Despite the fact that many people drink coffee and feel great all day, it is important to monitor the amount you drink. The problem is that when the body needs rest, it produces excess adenosine, making us feel tired. But caffeine stimulates the activity of the cerebral cortex and blocks adenosine receptors. Therefore, ideally, you should give up coffee and caffeine-containing drinks 6 hours before bedtime, and definitely if you periodically suffer from insomnia.

“Now about alcohol. Despite the fact that it is often used as a means for falling asleep quickly, it literally ruins the second half of your sleep, reducing the quality deep sleep, which allows the body to truly rest,” adds Brantner. According to the expert, after just a couple of hours, alcohol begins to act as a stimulant, so think a million times before drinking a glass of wine before bed. Not to mention something stronger.

What else can you do? “Our bodies and brains tend to like routine. So I highly advise anyone who has difficulty sleeping to resist trying to sleep until lunch on the weekend and then fall asleep in the morning,” concludes Chris Brantner. - Try not to shift the schedule by more than an hour or two. This will help keep it under control.”

How to Stay Up All Night: 15 Scientifically Proven Ways

1. Cool

When a person is in a warm and stuffy room he begins to feel tired. To make your work more productive, open the windows or turn on the air conditioner.

Thanks to the cold, the brain works more actively, and the body becomes more active to maintain constant temperature necessary for proper operation internal organs. In emergency cases, you can try chewing ice - this will definitely help cheer you up.

2. Pranayama

To stay awake all night, try the action of the ancient breathing exercise, which is called kapalabhati. The essence of the technique is to take a normal breath and exhale sharply.

With the help of kapalabhati you can cheer up, in addition, this breathing technique has an impact on thyroid gland, responsible for the regulation of circadian rhythms (sleep-wakefulness).

3. Chewing gum

Chewing gum with menthol will help you stay awake all night due to the fact that with the help of chewing movements you force the brain to activate, preparing to digest food through the release of insulin. The latter evokes a feeling of cheerfulness.

4. Washing

After rinsing cold water wrists, you can quickly cool the body.

5. Physical education

Do squats, jump, and do push-ups on the floor several times. By performing any exercise every 20-30 minutes, the blood accelerates and the flow of oxygen to the cells improves, which provides the body with additional energy. At the same time, the researchers were able to prove that 15 minutes of walking can provide energy for 2 hours of work. Therefore, if you know that you are going to have a sleepless night, go for a walk with friends - this will ensure better productivity.

6. Music

Try listening to some annoying song at low volume. Music evokes a fairly powerful emotional response, which involves many parts of the brain. If circumstances allow, sing along or shake your head to the beat of the melody. At the same time, you don’t need to resort to familiar compositions that you like - listen to something rhythmic, something annoying, so that you can barely make out the words of the song. This will help you stay awake at night, as your brain will “listen” and work more actively.

To stay up all night, skip a meal, or simply don't eat too much at dinner. When a large amount of food enters the body, a lot of energy is spent on digesting it, so after a hearty lunch or dinner you often want to take a nap.

8. Aromatherapy

You can cheer up with the help of rich smells. For stimulation nervous system The following oils are used: mint, rosemary, eucalyptus. If there is nothing similar nearby, inhale the aroma of coffee beans several times.

9. Massage

To relieve fatigue and improve blood circulation, it is recommended to massage the earlobes, crown, back neck and area under the knees.

10. Lighting

To avoid falling asleep at night, make sure that the room is bright lighting. This will help deceive the body, which reacts to a lack of light as a signal that it is time to sleep.

11. Tickling

Tickle the upper palate with your tongue. This fun way to cheer yourself up really works.

12. Discussion

If you have the opportunity, have a discussion with someone about politics, etc., if not, argue with stranger using social networks. Any social activity, even if it is a heated discussion in the comments under an article, causes excitement in the brain.

13. Discomfort

To stay up all night and finish your work on time, sit on a hard chair. A slight feeling of discomfort in this case will only work to your advantage, unlike a comfortable chair or bed, which in no way contributes to wakefulness.

14. Protein diet

If going all night without food is torture for you, eat only foods rich in protein (eggs, nuts), as well as fruits and vegetables. Portions should be small, and the interval between meals should be at least 2-3 hours. Sugar is an absolute no-no – it takes away your energy, and don’t forget to drink more water.

15. Coffee and sleep

Drink a cup of coffee and go to bed for 15 minutes. Often, caffeine begins to act only 20 minutes after consumption. During this time, you have the opportunity to recharge your body with the help of microsleep, but if you don’t set an alarm and fall asleep for 30 minutes, you will already be in a state of deep sleep, interrupting which you will feel overwhelmed.

Many teenagers go to bed late or go without a night's rest at all. In some cases, they are forced to do this in order to complete their homework. Sometimes they do it to have fun. As a rule, parents disapprove of such behavior. If you decide not to sleep at night, prepare everything you need. And also remember that you should behave like a mouse so as not to wake up others.

Steps

Part 1

Make a plan of your house or apartment. If you plan to leave your room at night, you should know where the floor squeaks in your house or apartment. In addition, you should also plan your route to quietly leave the room and return to it later. You can either memorize it or sketch it on a piece of paper. Then mark the places on your sketch where you need to take extra care to avoid waking your parents. IN daytime identify such places.

Sneak drinks and snacks to your room. You are more likely to be thirsty or hungry while awake at late hours. So during the day, sneak water bottles and snacks from the kitchen and hide them in your room. Hide them under your bed if you're worried about your parents finding something hidden in your closet.

• Take energy drinks or caffeinated drinks if you're worried about feeling tired.
• Choose snacks that won't make you make noise when you eat them. loud sounds, such as bread or fresh fruit. You should not opt ​​for chips or bread, which are usually packaged in rustling bags.

1. Take necessary books and electronic devices. If you plan to stay awake at night because you want to finish your homework, prepare all the necessary books, notebooks and pencils. You shouldn't look for them at night. If you're planning to stay up to have fun, hide your essentials under your pillow: a book, your phone, or a handheld gaming device.

   • Make sure all electronic devices have enough charge so you can use them throughout the night.

2. Prepare a light source. At some point, you'll have to turn off the bedroom lights to pretend you're sleeping. If you plan to read a book or write something, prepare a flashlight or lamp and place it next to your bed. This will allow you to read under the covers.

   Take a nap at the end of the day. If you have time at the end of the day, take a nap. Taking a nap for an hour can help you stay awake all night.

Part 2

Go to bed at your usual time. Don't rush by going to bed too early. Also, don’t waste time by going to bed late. This may make your parents suspicious. Instead, stick to your regular schedule so that parents don't have any questions.

Turn off the lights. If you leave the light on, your parents may see the light from the crack under the door. So don't turn on the lights until your parents go to bed. Once everyone is asleep, you can turn the lights back on. Simply place a blanket under the door to cover the gap. Thanks to this, parents will not see that the light is on in your room if they suddenly get up at night.

Pay attention to signs that your parents are awake. Even after parents go to bed, continue to remain vigilant. If you hear footsteps outside the door, hide your things under the blanket. Parents can check if you are okay. If someone enters the room, do not move, breathe evenly, pretending that you are sleeping.

Stay awake. If you're worried about falling asleep, try using your phone or tablet to distract yourself from sleep. You can chat with a friend or play Interesting games. Drink a little water. Save the energy drinks for later. If you drink it all at once, it will be difficult for you to stay alert throughout the night.

• If you share a room with a sibling, wait until they are asleep or cover your head with a blanket.

1. Mute your electronic devices. Make sure the sound is completely muted on the electronic device you are using. Do not turn on the Vibrate function as this mode creates some noise. Headphones are another option. However, you run the risk of not hearing your parents' steps.

   Wait until everyone is asleep. After your parents go to bed, you may have to wait about an hour to be completely sure that they are asleep. If you sleep in the same room as your parents or siblings, listening to their breathing will help you determine whether they are sleeping or not.

Part 3

1. Make up an excuse in case your parents catch you. If your parents see that you are awake, tell them you need to go to the toilet or want a glass of water. You can also say that you can't sleep.

   • Tell me what you dreamed bad dream and you need to come to your senses within a few minutes.
   • You can also say that you heard a noise downstairs and wanted to check if everything was okay.

2. Invite a friend, brother or sister you trust. If you have a sibling or friend who sleeps over at your house, invite them to join you to make nighttime hours more fun. However, you must be sure that this person will not tell his parents anything the next day. Tell him that if he keeps this information a secret, you will invite him to join you again.

   • Speak in a whisper as you move around the house and try not to laugh.
   • If you are sure that your pet will behave quietly, you can take it with you. If your dog barks, you will have to stay in your room throughout the night.