Whether you’re a student trying to ace an exam or an office worker pulling an all-nighter to meet a deadline, staying up all night can be taxing on your energy and focus.

To get through the night, you need to fuel your body and brain with the right foods. Here’s a list of foods that can help you stay awake and alert during an all-nighter:.

1. Protein-rich foods

Protein-rich foods such as eggs, chicken, turkey, fish, peanut butter, and tofu provide you with sustained energy. Protein is digested slowly, which means it will keep you full for longer and prevent sugar crashes.

Plus, protein is essential for repairing and building muscle tissue.

2. Complex carbs

Complex carbs such as whole-grain bread, oatmeal, and brown rice give you a slow and steady infusion of energy. They are digested more slowly than simple carbs, which means they won’t cause a spike in blood sugar levels and subsequent crash.

Plus, complex carbs are rich in fiber, which can help you feel full and prevent overeating.

3. Fruits and vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help keep you alert and focused. Try snacking on carrot sticks, celery, apples, bananas, oranges, or berries.

These foods are low in calories but high in fiber, which provides a steady stream of energy.

4. Nuts and seeds

Nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds are a great source of healthy fats and protein. They can help stabilize blood sugar levels, and improve cognitive function.

Plus, they’re easy to snack on and can be mixed with other foods for added flavor.

5. Dark chocolate

Dark chocolate has caffeine and theobromine, two compounds that can improve mental alertness and focus. It also contains flavonoids, which can improve blood flow to the brain and reduce oxidative stress.

Just make sure you don’t eat too much, as it still contains sugar and can disrupt your sleep later.

6. Green tea

Green tea contains caffeine and L-theanine, two compounds that can improve mental alertness and reduce stress. It also has antioxidants that can boost overall health. Plus, the warm drink can help soothe and relax you during a stressful night.

7. Water

Staying hydrated is important for maintaining focus and energy levels. Make sure to drink plenty of water throughout the night, as dehydration can cause fatigue and headaches.

8. Avoid junk food and sugary snacks

While it may be tempting to snack on junk food and sugary treats, these foods can cause a spike in blood sugar levels and lead to crash later on. Stick to wholesome, nutrient-dense foods to keep energy levels stable throughout the night.

9. Don’t skip meals

Skipping meals can lead to low blood sugar levels and cause fatigue. Make sure to eat regular, balanced meals throughout the night to ensure sustained energy and focus.

10. Be mindful of caffeine intake

Caffeine can be a helpful tool for staying awake, but too much can lead to nervousness, jitters, and disrupted sleep later on. Be mindful of your caffeine intake and try not to consume too much within a short time frame.