According to a recent survey conducted by US News & World Report, more than 20% of American adults admit to rarely or never waking up feeling well-rested. Additionally, the survey found that 43% of respondents experienced insomnia in 2023. If you find yourself in this group, particularly if you reside in New York, there is a simple solution to help you stay alert throughout the day.
A new study has shown that just 20 minutes of moderate exercise, such as riding a bike or taking a brisk walk, can enhance cognitive performance regardless of an individual's sleep quality. Dr. Joe Costello, a co-author of the study from the University of Portsmouth in the UK, explained that previous research has already established the positive impact of exercise on cognitive performance, even in situations where oxygen levels are reduced. However, this study is the first to suggest that exercise can also improve cognitive performance after both full and partial sleep deprivation.
The study, published in the journal Physiology and Behaviour, consisted of two experiments involving 12 different participants each. The first experiment examined the effects of partial sleep deprivation on cognitive performance, while the second focused on the impact of total sleep deprivation and low oxygen levels.
In the first experiment, participants were restricted to only five hours of sleep per night for three consecutive nights. Each morning, they were given seven mental tasks to complete while at rest and while cycling on a stationary recumbent bicycle.
In the second experiment, participants were deprived of sleep for an entire night and then exposed to a low-oxygen environment in the university's Extreme Environment labs. Despite the decrease in oxygen levels, exercise still resulted in improved cognitive performance.
Both experiments demonstrated a significant enhancement in cognitive performance after just 20 minutes of cycling for all participants.
The research findings also revealed that the effects of three nights of partial sleep deprivation on cognitive functions varied among individuals.
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