We all know the feeling of dizziness after a bad night’s sleep.
But just 20 minutes of exercise can give your brain a boost if you haven’t been paying enough attention, a study suggests.
A team led by researchers from the University of Portsmouth carried out two experiments, each involving twelve people.
In the first case, participants were only allowed to sleep five hours a night for three days.
Each morning they were given seven tasks to complete while resting and then asked to repeat the tasks after 20 minutes of moderate-intensity cycling.
The study found that each person’s performance on the tasks improved after exercising on the bike
Analysis found that little sleep affects everyone differently – possibly because some people are more resistant to fatigue.
However, each person’s performance on the tasks improved after training on the bikes.
In the second experiment, participants spent an entire night without sleep and were then placed in a hypoxic (low oxygen level) environment.
They underwent the same tests and even though oxygen levels were lowered, they still improved their performance after training.
The researchers wrote in the journal Physiology and Behavior: “We showed that 20 minutes of moderate-intensity cycling improved executive functions after three nights of partial sleep deprivation and one night of total sleep deprivation, regardless of hypoxia status.”
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The team hypothesized that exercise might affect the release of brain-regulating hormones and the speed at which blood travels to the brain.
It can also increase excitement and motivation, she added.
Co-lead author Dr. Thomas Williams said: “One possible hypothesis as to why exercise improves cognitive performance is related to an increase in cerebral blood flow and oxygen supply.”
“However, our results suggest that even when the exercises were performed in a low-oxygen environment, participants were still able to perform cognitive tasks better than at rest under the same conditions.”
Sleep is fundamental to maintaining a healthy lifestyle; For adults, between seven and nine hours a night is recommended.
However, research shows that 40 percent of the world’s population does not consume enough.
In the short term, lack of sleep can impair cognitive performance, which can affect attention span, judgment and emotional state.
But over time, it can lead to cardiovascular disease, obesity and depression.
Dr Joe Costello, who also worked on the study, said if the exercise had been longer or more difficult, it could have increased the negative effects of sleep deprivation.
“The results add significantly to our knowledge of the relationship between exercise and these stressors.” [lack of sleep]and help reinforce the message that exercise is medicine for the body and brain,” he added.
The researchers called for further research into the mechanisms behind exercise’s improvement in cognitive function, saying it could help anyone suffering from sleep problems or oxygen deprivation – including shift workers, parents of young children and even climbers and skiers.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
