McGill University study finds short exercise combats sleep deprivation effects

A study led by researchers at McGill University and published in the Proceedings of the National Academy of Sciences (PNAS) suggests that short bursts of moderate-to-high intensity exercise can mitigate the cognitive decline caused by sleep deprivation.

In a study involving 54 healthy young adults kept awake for 30 hours, researchers compared the effects of 20 minutes of cycling, a 90-minute nap, and no intervention. The results indicated that the group performing 20 minutes of cycling showed memory retention levels similar to those who took a 90-minute nap, with both groups significantly outperforming the control group.

Researcher Madhura Lothikar explained that while a nap reduces “sleep pressure” to improve learning capacity, exercise works differently by helping the brain utilize available resources more efficiently. The study suggests that any aerobic activity capable of raising the heart rate to 70–75% of its maximum can be effective. However, experts emphasize that exercise should not be viewed as a substitute for adequate sleep, which remains the primary requirement for health.