How Exercise Boosts Cognitive Performance After a Night of Poor Sleep
survey conducted by US News & World Report found that over 20% of American adults "rarely or never" wake up
feeling well-rested.
Additionally, almost half of the respondents reported experiencing insomnia in 2023.
If you're among those struggling with sleep deprivation and its effects on cognitive performance, there's good news: a recent study suggests that just 20 minutes of moderate exercise can significantly improve your brain function,
regardless of your sleep status.
The Study: Examining the Impact of Exercise on Cognitive Performance
The study, conducted by researchers at the University of Portsmouth in the UK, aimed to explore how exercise affects
cognitive performance after both partial and total sleep deprivation. It involved two experiments, each with 12 participants, and the results were published in the journal Physiology and Behaviour.
Experiment 1: Partial Sleep Deprivation
In the first experiment, participants were subjected to partial sleep deprivation, receiving only five hours of sleep per
night for three consecutive days. Each morning, they were given seven mental tasks to perform both at rest and
while cycling on a stationary recumbent bicycle. The researchers found that just 20 minutes of exercise led to a measurable improvement in cognitive functioning, regardless of the participants' sleep status.
Experiment 2: Total Sleep Deprivation and Low-Oxygen Environment
The second experiment involved total sleep deprivation and exposure to a low-oxygen environment in the university's
Extreme Environment labs.
After staying awake for an entire night, the participants were placed in an
environment with reduced oxygen levels. Despite the decreased oxygen levels, exercise still had a positive impact
on cognitive performance.
Understanding the Link Between Exercise and Cognitive Performance
The study's findings raise the question of why exercise has such a beneficial effect on cognitive function, even under
conditions of sleep deprivation and low oxygen levels.
One hypothesis is related to the increase in cerebral blood flow and oxygenation that occurs during exercise. However, the researchers noted that even in an environment with low levels of oxygen, participants were able to perform cognitive tasks better than when at rest.
The Role of Resilience to Sleep Deficit
The study also revealed that the effects of partial sleep deprivation on cognitive function varied among participants,
suggesting that some individuals may be more resilient to a moderate sleep deficit than others. However, regardless of sleep status, moderate-intensity exercise consistently improved performance across all cognitive tasks.
Practical Advice for Better Sleep
For those who regularly struggle with sleep, experts offer some practical advice. Dr. Reena Mehra, a director of sleep-
disorders research at the Cleveland Clinic, suggests that consciously focusing on falling asleep may actually impede the
process. Instead, it's important to relax and let sleep happen naturally.
Conclusion
In conclusion, if you find yourself feeling groggy and mentally foggy after a night of poor sleep, incorporating just 20
minutes of moderate exercise into your daily routine can significantly improve your cognitive performance. Whether you're dealing with partial sleep deprivation or a complete lack of sleep, exercise has been shown to have a positive impact on brain function even under challenging conditions. So, the next time you're struggling to stay focused and alert, consider taking a brisk walk or hopping on a bike to give your brain a much-needed boost.
