Study Reveals Exercise Can Counteract Effects of Sleep Deprivation

Krissy Vann | Host, All Things Fitness and Wellness

In a recent study published in the journal Physiology and Behaviour, researchers explored how moderate intensity exercise could mitigate the decline in executive function caused by sleep deprivation and hypoxia. The research focused on executive function, which includes skills like decision-making, problem-solving, and emotional regulation. While sleep deprivation and low oxygen levels are known to impair these functions, moderate intensity exercise is believed to enhance them. The researchers wanted to see if exercise could counteract the negative effects of sleep deprivation.

The study involved two experiments with 12 healthy participants each. Participants completed seven tasks to assess their executive function, including 2-choice reaction time, logical relations, manikin, mathematical processing, and various memory tasks. These tasks were performed both at rest and during 20 minutes of moderate intensity cycling.

In the first experiment, participants completed the tasks before and after three consecutive nights of partial sleep deprivation and habitual sleep. In the second experiment, tasks were done in both normal oxygen levels and reduced oxygen levels after one night of habitual sleep and one night of total sleep deprivation.

Results showed that three nights of partial sleep deprivation had inconsistent effects on executive function. However, one night of total sleep deprivation significantly reduced executive function, regardless of oxygen levels. Notably, moderate intensity exercise improved executive function in all conditions.

The study highlighted that while sleep deprivation significantly diminishes cognitive abilities, a short bout of moderate intensity exercise can restore cognitive skills, even without sleep. This suggests that 20-30 minutes of moderate exercise, like a steady run, bike ride, or bodyweight circuit, could be an effective tool for combating brain fog and improving mental sharpness.

Scientists are still unsure of the exact mechanism, as it might seem counterintuitive that exercise would help after sleep deprivation. However, the evidence shows that moderate exercise can significantly improve executive function, helping people make better decisions and manage their emotions more effectively.

The study emphasizes that prioritizing healthy, natural sleep should always be the first course of action. Exercise-based interventions should be a backup plan rather than the primary solution. Nonetheless, this research supports the idea that a lunchtime workout can enhance productivity and cognitive performance, benefiting those who prefer post-gym work sessions.

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