A recent study from McGill University in Quebec, Canada, suggests that a brief session of exercise may be as effective as a longer nap in maintaining cognitive performance after a night of sleep deprivation. The findings offer a potential non-pharmaceutical tool for individuals struggling with insomnia, a condition affecting roughly one in three people globally.
In the study, 54 adults were kept awake for 30 hours and separated into three groups: one performed 20 minutes of cycling, another took a 90-minute nap, and a control group engaged in neither activity. Both the exercise and nap groups outperformed the control group by about 22 percent on memory tests. Notably, participants who exercised did not report feeling more fatigued than those who stayed inactive, prompting researchers to view physical activity as a "promising tool" for improving brain function when napping is not feasible.
The research, published last week in the journal PNAS, also revealed that exercise and napping appear to protect memory through different brain mechanisms. While napping seems to facilitate brain restoration, exercise enhances the brain’s efficiency in utilizing its resources.
Dr. Jonathan Sunkersing, a sleep specialist and former NHS sleep doctor, underscored the broader benefits of exercise for those with sleep difficulties. He highlighted that exercise not only improves sleep quality but also reduces anxiety and stress, which are often intertwined with sleep disturbances. "Part of the treatment for sleep problems involves managing how patients spend their entire day, not just focusing on night-time," Dr. Sunkersing said.
Though the precise mechanisms by which exercise aids those with insomnia remain unclear, Dr. Sunkersing noted the condition’s inflammatory nature and explained that while intense exercise might temporarily raise inflammation, regular physical activity ultimately reduces it. Exercise also promotes exposure to natural light, helping to synchronize the circadian rhythm, which signals the body when to sleep.
Dr. Sunkersing, who works at the Better Sleep Clinic and serves as a trustee for the Sleep Charity, cautioned against overreliance on commercial sleep products. He observed a growing number of patients frustrated by the sleep industry’s proliferation of high-cost gadgets and sleep aids, many of which lack solid scientific backing. "Someone with insomnia has a disease that needs evidence-based treatment," he said. Many patients, overwhelmed by data from wearable devices, seek clear guidance on how to improve their sleep, often turning to products that ultimately provide little relief.
With sleep quality on the decline—attributed in part to constant exposure to digital devices and the demands of modern life—this study supports the simple yet effective role of exercise as part of a comprehensive approach to managing insomnia and maintaining cognitive function.