If you're thinking of using medicine, see your doctor. Because we believe sleep matters. What’s on the menu? The best way to get better sleep is to eat less sugar! After an all-nighter, remember to sleep … But a … 5 Steps for Recovering After Pulling an All-Nighter; Load up on B vitamins; Supplement with ginseng; Avoid sugar and grains; Add in coconut oil; Take a (longer) nap; Next SlideNext Slide With increasingly full schedules and competing demands, sleep is often sacrificed during the busy workweek. Your email address will not be published. Losing even an hour puts you in sleep debt. Get on a schedule. Stay away from glowing screens and fluorescent lights starting a couple of hours before bed time, and make sure your sleeping space is dark and quiet for the duration of the time you allocate … You just don’t see it now. 3 Highest-Rated Mattress Toppers for Pregnancy – Reviewed & Rated for 2020. Check any prescription medications you take for side effects regarding sleeping. Some people will feel more alert if they mix half a teaspoon of high-quality pink Himalayan salt in a large glass of water first thing in the morning after an all-nighter. And sleep is no exception. Focus on one task at a time, and if you can, avoid going to work. When pulling an all-nighter, does anything sound better than eating something greasy and delicious? We use cookies to make wikiHow great. Friday at 2AM: Snack Time. Banking sleep will help you stay up all night. I have had good success catching a nap after drinking one of the sleep-promoting drinks containing valerian or melatonin. The easiest way to stay up all night is to reset your internal clock. Recovering from an all nighter isn’t easy. Keep track of the amount you sleep. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. If you went without 7 hours of sleep, you might feel better by adding an extra hour of sleep to your schedule for the next seven days. It can take days or even weeks for your body to return to a normal pattern. You’ll need to decide how much sleep you need to function well each day and avoid missing out on that sleep — even if you really want to watch another episode of a great show on Netflix. "I wanted to know if sleeping longer during the weekend helps with sleep deprivation on other days of the week. Can I use earplugs to help me fall asleep? Enlist help. The idea of catching up on sleep … So, can you catch up on sleep by napping? Don't do this more than one night. Required fields are marked *. Maybe try a different sleep cycle, such as a polyphasic one. For instance, you might need to finish a school assignment before an impending deadline, or you may have a big report to do for work. And make sure you arrange things so you can get it. While catching up on sleep isn’t a bad thing, it might not be an option when you’re recovering from an all nighter. Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. ive been catching up on schoolwork for this whole week. Instead, hop out of bed and use that time to eat a breakfast consisting of whole grains and protein within one hour of waking up. Research source Use these oils in room vaporizers and you will feel more alert throughout the day. all-nighter Graduate education A long, intense study session before an exam, intended to help a student maximize her grade in a particular subject, by studying all night; research suggests that memory retention is greatest after a good night's sleep than with an all-nighter. ive been catching up on schoolwork for this whole week. When you miss a night of sleep, the general answer is to go to bed a little early the day after or have a quick (very important) nap like 30 mins and absolutly not more or you'll mess up your clock. When you have an all nighter, your brain is basically in drunk mode. Your soothing guide to CBT for insomnia. Coffee is an obvious tool when it comes to staying awake on no sleep. Avoid staying up all night in the long-term, or you’ll end up chronically sleep-deprived. The lack of sleep usually hits you the following day. Taking a late-night stroll: What is sleepwalking disorder? If you can get an hour and a half of sleep, on the other hand, then you will probably complete a full cycle — and wake up feeling more refreshed. Even a short nap of around 25 minutes can boost memory and improve your concentration. IMHO, the still moments of the night between midnight and 4:30 AM are the best, most peaceful hours of the day. 5 Steps for Recovering After Pulling an All-Nighter; Load up on B vitamins; Supplement with ginseng; Avoid sugar and grains; Add in coconut oil; Take a (longer) nap; Next SlideNext Slide So you want to stay up in secret don't you? For instance: A lack of sleep makes it very difficult for you to concentrate. i pulled an all nighter on monday and went to bed at 4pm on tuesday and woke up around 5am yesterday and went to bed around 1am last night and woke up around 11am today but i still feel very tired. If you do need a dose of sugar, try chewing gum to boost your cognitive performance and encourage alertness. Like compensating for jetlag, one night of normal sleep will put you right back on track after an all-nighter. Not only that, but getting more sleep can help your body to remain healthy too, by protecting your immune system, improving your heart rhythm, and keeping your blood pressure low. Sleeping in on the weekends 8 to catch up on sleep is another common approach. While it might sound like a good idea to stay up partying with your friends every weekend — particularly in your younger years, lack of sleep can take its toll. To be alert and focused after an all-nighter, one of the most important things you can do is stay hydrated. However, that doesn’t mean that you should be pulling all nighters every weekend. When you’re recovering after an all nighter, you’re going to need specific kinds of fuel to keep your body running at peak performance. Getting just two to three hours too little sleep for a few nights can have the same effect as pulling an all-nighter—yet it’s something that many Americans routinely do. 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We also know that the occasional all-nighter happens, and you may be faced with the dilemma of sleep for an hour or not at all. We’re here to help your sleeping dreams come true. Sometimes I am exhausted, other times not. The answer to “Should I nap after an all nighter?” is yes — but, make sure you do it properly. It can’t process things nearly as quickly, and you won’t be able to react to any dangers around you. Make sure you keep your room dark and quiet throughout the night. You might need even more sleep than this, depending on your body’s natural rhythms and requirements. These are strategies for getting more sleep, and ensuring the sleep we do get is as restful and refreshing as possible. Catch a power nap. Nobody likes skimping on sleep, but chances are you’ve done it. Maintain a proper sleep routine after that. Okay, so it’s been a couple of hours and you’re starting to get a little hungry. Even not getting enough sleep in one night has irreversible effects. 1. The key to effective napping and recovering after an all nighter is making sure that you sleep long enough to experience light sleep. We use cookies. Here are 5 ways to implement better sleep habits and get the rest you need. The best ways to fuel your all-nighter are protein-rich goods like chicken, tuna, cheese, nuts and protein shakes, as well as fresh fruits and veggies like oranges and carrots. Fortunately, improving the quality of our sleep is another great way to reduce our sleep deficit. Sleep a couple of hours more for 1-2 nights to compensate. And it adds up. We start in lighter periods of rest, then gradually move into deeper sleep and back again. What is a sleep deprivation test? A mid-afternoon nap can increase working memory, learning, and mental acuity for a few hours. Siestio is a resource dedicated to sleep and wellbeing. What are the most common sleep disorders? How to Get a Good Night Sleep After Pulling an All-Nighter Sleep deprivation can actually have serious short-term and long-term consequences. The brain is better able to cleanse itself of toxic waste products while sleeping. [1] Sleeping in on the weekends 8 to catch up on sleep is another common approach. When it wears off, 4-6 hours after sleep begins, it creates a stimulating effect in the sleeper, which can make him or her wake up and have trouble falling back asleep. Make up your sleep debt when you get the chance. Soy sauce, spicy foods and chocolate also contain ingredients like tyramine and theobromine, known to … Here are some good tips to help catch up on sleep in case you miss it: Take 1 -2 short power naps of 20 minutes in the noon. One study found that drowsy driving is almost as dangers as drunk-driving. Can you catch up on lost sleep? A mid-afternoon nap can increase working memory, learning, and mental acuity for a few hours. Coffee or an energy drink will help you stay up all night and increase your focus. Your brain needs downtime in order to consolidate memories. How to Practice a Healthy Sleep Schedule Consistent Sleep Schedule . This means drinking plenty of water and avoiding the urge to eat sugary sweets. "Napping can help you catch up on sleep," Brantner says. Consider moving lamps closer to your desk if needs be and open all the blinds and curtains to soak up that natural sunlight. A polyphasic sleep cycle usually has one large chunk of sleep and short naps through the day. This schedule should ensure that you get the sleep that you need, which is seven to nine hours for … Long night? When there aren’t enough hours in the day for all the tasks we need to get done, it’s common for our sleep to suffer. Discover how to stay up late at night with these nine simple recommendations. At some point, most of us have pulled an all-nighter (hard to get through college without it). Through the night, you’ll spend more time in the lighter stages of sleep to begin with, and more time in deeper sleep as the night goes on. To operate at full capacity, we need to sleep a lot, and we need to sleep well. The trick is to be prepared to feel very sleepy just before dawn and come up … So, how can you catch up on the sleep you’ve missed when recovering from an all nighter? How can I get into a regular sleep cycle? In fact, chronic under-sleeping has been linked to trouble concentrating, obesity, heart disease, and more. Our bodies are more likely to experience a natural drop in temperature and concentration between the hours of 2pm and 4pm every day. If you have to wake up at a specific time each morning, then sleeping in over the weekend won’t help you in the long-term, as it will force you to mess with your schedule when you go back to work. After reducing the room temperature, open the window to let in some breeze. “This helps to balance your circadian rhythm and also helps cue your body so it knows it’s time for bed,” Golde says. This means getting your full seven or eight hours every night leading up to your all nighter. And it adds up. If you miss getting in enough hours of sleep, here are a few ways you can make it up. All you can do is refresh your brain temporarily and give yourself a cognitive boost when you need it most. Learn more about the magic of sleep and how you can get enough of it by following us at siestio.com today. Here are some of the reasons we sleep: The body needs downtime to fully repair itself. These will give you sustained energy and reduce your risk of an energy crash. A cup of relaxing herbal tea combined with a hot bath before bed can make it much easier to drift off. Sleep during the weekend, but don’t go 2 hours beyond the usual wake time. The sleepers in the research had more stamina, felt less fatigued, and were more able to sustain their energy throughout the day. Thanks to all authors for creating a page that has been read 54,746 times. While you’re always going to feel rough after an all nighter, the steps you take to catch up on your rest and eliminate your sleep debt can make it easier to manage. You can make use of sweet basil, rosemary and the citrus oils, such as lime, lemon and grapefruit to stay awake. Don't do this more than one night. What can I do to get deeper sleep at night? However, if you have to go a night with no sleep, there are ways you can improve your chances of getting back on track as quickly as possible. You may experience serious drowsiness at first, but your body does catch on. 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. By going to bed when it’s dark, and you feel sleepy, and then waking up with the sun when you feel awake, you’ll be able to reset your cycle in no time! You can achieve similar cognitive benefits if you nap for 20 minutes — although it can take a while before you start to feel the benefits of your little naps. Take a power nap of about 20 minutes in the early afternoon. Ultimately, if you want to recover from an all nighter, you’ll need to create a plan to avoid missing sleep in the future and follow a consistent schedule for getting plenty of sleep each night. At some point, most of us have pulled an all-nighter (hard to get through college without it). But, why would sleeping less help you to recover more? If you’ve been up for most of the night, but you don’t have to get to work or school straight away, you might be debating whether it’s best to have 1 hour of sleep or an all nighter. Most studies indicate that we all need around 7 hours of sleep each night (at least). This can take up to one week, but it’s possible. Napping in the afternoon helps you to deal with your natural period of drowsiness, so you’re more likely to fall asleep and wake up feeling more refreshed (as long as you only have 20 minutes). She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. A: Yes, you can do that by ultimately getting back on a regular cycle of seven to nine hours of shut-eye per night. a natural night owl, so staying up and taking advantage of my most “alert” period of the day always seems logical to me. However, getting enough rest ensures that you can make the most of your cognitive abilities and memory. How to Practice a Healthy Sleep Schedule Consistent Sleep Schedule . The easiest way to stay up all night is to reset your internal clock. This article has been viewed 54,746 times. If you've already had that extra slice of cake and are ready to nod off, however, try drinking a tall glass of water or a cup of calming herbal tea to help flush the excess sugar out of your system. According to one study published in 2006, 10-minute naps lead to immediate improvements in our cognitive performance. To be able to slip back into your regular sleep rhythm you need to go to bed in the early evening (8pm-9pm) the day after your all-nighter and then sleep until you are not tired anymore. This article was co-authored by Sari Eitches, MBE, MD. You’re not the first, and you won’t be the last. Pillow talk: Why do people talk in their sleep? But it is good to get a bit extra the next night after the all nighter if you can. Save my name, email, and website in this browser for the next time I comment. University of Pennsylvania and University of South Australia Maintain a proper sleep routine after that. Every hour or so at work, stand up and engage in some physical activity to get your blood pumping and your muscles moving. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. By continuing to browse you are agreeing to our use of these cookies. Stock your cupboards full of small snacks that are packed with complex carbs and protein. If you can’t fit a nap into your schedule between 2 and 4, avoid sleeping at any time that’s too close to your natural bedtime, as this could mess up your sleeping pattern. Seems like it does so I'm off to bed now as it's Saturday! After an all-nighter, remember to sleep … Catch a power nap. Just like your bank account can develop a deficit of funds, your body can develop a deficit of sleep. Your email address will not be published. When you’re surviving on zero sleep, it’s tempting to gorge yourself on coffee for an extra energy kick. Towards the end of the night, you’ll also experience more time in REM sleep — the stage where dreaming is more common. Your list of sleep disorders. Students may need to stay up at night to finish homework and may even “pull an all-nighter” to catch up on work before a big test or project is due. A shortage of sleep is to blame for some 100,000 traffic accidents, 76,000 injuries, and 1,500 deaths a year. 4 a.m. to 5 a.m. is the sleepiest time of day. i pulled an all nighter on monday and went to bed at 4pm on tuesday and woke up around 5am yesterday and went to bed around 1am last night and woke up around 11am today but i still feel very tired. Sleeping more each night by going to bed an hour earlier. The best way to avoid the hassle of recovering from an all nighter is not to stay awake for longer than necessary. wikiHow is where trusted research and expert knowledge come together. “all nighter hours need to be repaid by 2+ normal hours” This is not true for most people. How fast you catch up depends on which aspect of sleep you're talking about. A shortage of sleep is to blame for some 100,000 traffic accidents, 76,000 injuries, and 1,500 deaths a year. What are some ways to stay up more easily and avoid feeling too sleepy? Tips for catching up on lost sleep If you miss getting in enough hours of sleep, here are a few ways you can make it up. If you’re going to have to stay up one night, make sure that you have a ride to wherever you need to go the next day. New research has looked at the health impact of lie-ins at the weekend. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Catching up on sleep on the weekend can almost feel like the norm these days. Make up your sleep debt when you get the chance. While waking up during light sleep will help you to feel more alert and refreshed, waking up in deeper stages will make you feel groggier and more exhausted. It's usually best if you stop using electronics about 30 minutes before bed so you have a chance to unwind from the day. However, you don’t want to sleep for so long that you start to enter the later stages of slow-wave and REM. You may think it’s better to catch up by sleeping in when you get the chance, and indeed, a lot of people get up earlier on weekdays and sleep in on weekends. Simba hybrid duvet review: The perfect year-round comforter? And sleep is no exception. Giphy. Take the coffee little by little to achieve maximum effect. Unfortunately, there are times in our lives when we’re forced to stay up late — even when we don’t want to. By going to bed when it’s dark, and you feel sleepy, and then waking up with the sun when you feel awake, you’ll be able to reset your cycle in no time! References. Here’s our guide on how to recover from an all nighter as quickly and painlessly as possible. Another good idea for those who are wondering “is it better to pull an all nighter or sleep for a few hours,” is to potentially stock up on sleep for a few nights before you’re having your evening of no rest. 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. You catch up on sleep the next day/week/month and forget about it. If you really want to live long and be healthy, make a full night’s sleep, every night, non-negotiable. But sometimes our schedules don't allow for the amount of sleep we'd like. It’s a good idea to stick to your regular routines as much as possible when you’re recovering from an all nighter, as this will make it less likely that you fall into a dangerous cycle of missed sleep. One trick on how to stay up all night is to take a cold shower and adjust the room temperature to the level that doesn't make you feel hot or cold. Whether to study for an exam, finish a tough project, or simply because you got stuck in an airport, pulling an all-nighter happens. You can’t ever completely catch up on sleep. Salt can wake up your adrenals and get you revved up to tackle the day, regardless of last night. Here’s what the science says. Dark or dimly-lit rooms are more likely to make you drift off. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania. This schedule should ensure that you get the sleep that you need, which is seven to nine … But your body and brain don’t. Also, expect to feel less than great for the days following your all-nighter. You can catch up gradually over a few nights." Well, that all depends on how you manage your naps. The Daily Telegraph reports they “boost brain power”, the Daily Mail says dragging a teenager out of bed could be detrimental to their health, while BBC News warns that one lie-in won't make up for poor sleep during the week. Besides, if the reason for staying up all night is for school or work, there is more harm being done by staying up than by getting at least a few hours of sleep. 3 April 2020. If you are not naturally a night owl, this may be especially difficult. Your first sleep cycle will take around 90 minutes (in most cases). After seven or eight hours of sleep, any collegiette will be ready to take on that terrifying exam! Make sure that you’re not doing anything dangerous when you’re sleep-deprived. 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