2024-01-01 05:18:54
Stress, anxiety, social life, work… There is unfortunately no shortage of reasons to spend a short and poor night. Only one constant: the “groggy” feeling it leaves us when we wake up and throughout the day. First instinct, take a good, well-deserved nap. What if there was an even more effective method to recover energy, but also regain vitality and concentration?
How to catch up on sleep following a short night?
20 minutes of exercises
According to studies published in the journal Physiology and Behavior in November 2023, physical exercise, even low intensity, has the power to compensate for the consequences of a poor night’s sleep on our cognition. Researchers from the University of Portsmouth in the United Kingdom examined the effects of physical activity on the concentration of oxygen in the blood, which is often reduced following a disturbed night. Result ? A moderate exercise session improves cognitive performance, regardless of sleep or oxygen levels. Study participants further experienced significant improvement in their attention and skills following just 20 minutes of exercise, whether they slept five hours a night for three days or pulled an all-nighter.
Movement as medicine
Imagine yourself following a sleepless night, unable to concentrate at work. Instead of dozing at your desk, a short active break might be the solution. A morning jog, a yoga session or even a simple energetic walk might work wonders if the study is to be believed. A short aerobic session in the morning and you will have better concentration, a better mood but also a good dose of new-found energy. A simple session of cycling, running or even walking can also do the trick.
How does sport manage to energize tired cognition? According to Thomas Williams, co-author of the study, sport leads to “increased cerebral blood flow and oxygenation”as well as “changes in the amount of regulatory hormones in the brain and a number of psychophysiological factors such as arousal and motivation”. In summary, “movement is medicine for the body and the brain”concludes Joe Costello.
What regarding a nap?
Is a nap no longer the best medicine? It depends. “The benefits of exercise are significantly limited if your body is not sufficiently rested to recover from exercise”explains Todd McGrath, sports doctor, to Marie Claire because “the body does not function without sleep”. During the day, you can therefore turn to a nap of twenty minutes maximum rather than a quick sports session. “Without sleep, your muscles can’t recover from the stress you put them through during workouts. It doesn’t do you much good to continue to work your muscles without giving them time to recover and recover. become stronger”explains Raj Dasgupta, sleep specialist at CNN.
However, if the quality of sleep is present but you still feel tired, then sport may become the solution. The endorphins released during exercise will boost us physically and make us feel more alert on a daily basis. When the sluggishness is temporary, we can therefore choose sport to wake up. Regular exercise (especially areopic exercise, although resistance exercise also works) increases cellular metabolism, which will help us process and formulate energy better. We feel more energized throughout the day. Then, practicing regular physical activity will also allow you to sleep better. In short, a nice virtuous circle that we would be wrong to deprive ourselves of.
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