Scientists explain how to restore brain function after sleep deprivation

Researchers from McGill University have found that a 20-minute workout on an exercise bike or a 90-minute nap after 30 hours of wakefulness improves memory by 21-23%. The study showed that recovery mechanisms differ: sleep reduces sleep pressure, while exercise improves visual information processing. The authors recommend short activity as a temporary measure for workers who cannot nap during the day.

Scientists from Canada's McGill University conducted an experiment with 54 healthy volunteers who were deliberately deprived of sleep for 30 hours. After the wakefulness period, participants were divided into three groups: the first exercised on an exercise bike for 20 minutes, the second was allowed to nap for 90 minutes, and the third remained on the bike without exertion. Three days later, tests showed that the ability to recognize previously seen information was 23% higher in those who napped and 21% higher in those who exercised compared to the control group. Electroencephalography revealed different mechanisms: after sleep, slow-wave brain activity decreased (a sign of reduced sleep pressure), while in those who exercised, fatigue levels remained high but visual information processing improved at the moment of presentation. Senior author Mark Roig noted that sleep deprivation impairs all aspects of thinking, but not everyone has the opportunity to nap during the day. The authors emphasize that neither exercise nor sleep replaces full nighttime rest, but they can be a practical temporary measure for medical workers, pilots, and parents of young children. It is estimated that 20 to 40% of adults worldwide regularly do not get enough sleep.