One Surprising 20-Minute Fix Can Boost Your Memory in Cases of Extreme Sleep Deprivation

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Researchers at McGill University have discovered that a brief exercise session may provide surprising cognitive benefits for sleep-deprived individuals. In a study published in the Proceedings of the National Academy of Sciences, scientists kept 54 healthy young adults awake for 30 consecutive hours, then divided them into groups. One group performed 20 minutes of moderate-to-vigorous cycling, another took a 90-minute nap, and a control group sat passively on a stationary bike without pedaling.

When tested three days later on their ability to recognize previously shown images, both the exercise and nap groups demonstrated nearly identical improvements in memory—approximately 23 percent and 21 percent better recognition respectively compared to the control group. However, brain activity recordings revealed that these groups achieved the same result through fundamentally different mechanisms. The nap group showed reduced fatigue markers in the brain, while the exercise group displayed no such fatigue reduction yet still experienced enhanced cognitive performance through improved image processing efficiency.

According to study authors, this distinction carries practical significance for individuals unable to rest during their workdays, such as healthcare workers, pilots, and shift workers. “Exercise is accessible, inexpensive, and easy to implement,” noted researchers, making it a promising tool for maintaining cognitive sharpness during sleep deprivation. However, scientists emphasize that neither strategy should replace adequate nightly sleep, which remains the gold standard for health and cognitive function.

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Originally reported by Sciencealert →