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Boost Your Brain for Over 24 Hours

A new study reveals how a single exercise session and quality sleep can improve your brain’s performance for 24 hours.

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A Single Exercise Session and a Good Night's Sleep Can Boost Your Brain for the Next 24 Hours

The connection between physical activity, sleep, and cognitive function has been the focus of numerous scientific studies. Recently, research conducted by University College London (UCL) revealed that a single session of physical exercise can enhance cognitive abilities for the following 24 hours, especially when combined with quality sleep. 

The Study and Its Findings

The study analyzed 76 adults aged 50 to 83, who used activity trackers for eight days and completed daily cognitive tests to assess memory and attention. The results showed that those who engaged in more moderate or vigorous physical activity than usual on a given day scored better on memory tests the following day.
Additionally, spending less time sitting and getting six or more hours of sleep per night were associated with better cognitive results, with deep sleep being particularly beneficial.

Mechanisms Behind Cognitive Improvement

Physical exercise increases blood flow to the brain and stimulates the release of neurotransmitters like norepinephrine and dopamine, which support various cognitive functions.
Although these neurochemical changes typically last a few hours, the study suggests that cognitive benefits can extend up to 24 hours, especially when complemented by quality sleep.

The Importance of Sleep for Cognitive Function

Sleep, particularly deep or slow-wave sleep, plays a critical role in memory consolidation and overall cognitive function. Sleeping at least six hours per night is associated with better results in memory and attention tests.
Every additional 30 minutes of deep sleep can correlate with significant improvements in episodic memory—the ability to recall past events and experiences.

Practical Recommendations

  • Incorporate Moderate or Vigorous Physical Activity:
    Activities like brisk walking, dancing, or climbing stairs can be sufficient to elevate your heart rate and reap cognitive benefits.
  • Reduce Sedentary Time:
    Limiting the hours spent sitting can help improve working memory the next day.
  • Prioritize Quality Sleep:
    Sleeping at least six hours, with a focus on achieving deep sleep phases, is essential for memory consolidation and optimal cognitive performance.

Conclusion

This study underscores the importance of combining physical exercise and restorative sleep to enhance cognitive abilities in the short term. Adopting these healthy habits not only benefits physical health but also improves brain function, contributing to a better quality of life.

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