How to counteract some of the negative effects of sleep deprivation

🧠 Sleep deprivation affects far more than energy levels. Missing sleep impairs cognitive performance, slows reaction time, disrupts memory consolidation, and elevates stress hormones like cortisol. It also reduces neuroplasticity, making it harder for the brain to learn and adapt.

Research shows that moderate-intensity exercise can help counteract some of these effects. Around 20 to 30 minutes of continuous movement such as brisk walking, cycling, or light jogging can significantly improve alertness, working memory, and decision-making after a poor night’s sleep.

Exercise increases blood flow to the brain, delivers oxygen and nutrients for mental clarity, boosts dopamine and norepinephrine for focus and mood, and elevates brain-derived neurotrophic factor (BDNF), which supports neuron growth and repair. It also helps reset your circadian rhythm, making it easier to achieve deeper, restorative sleep the next night.

While it cannot replace the full benefits of quality sleep, short bouts of movement can give your brain a measurable performance boost when you are running on limited rest.