Exercising When Sleep-Deprived Could be Bad for Your Brain

The English Longitudinal Study of Aging | What the Study Found | Why You Should Get More Sleep

Overview

It’s common knowledge that keeping up with a great exercise routine has several positive effects on one’s health, including a reduced risk of developing chronic diseases, a longer life expectancy, a lower chance of getting dementia, and a slower pace of cognitive decline.

New research, however, shows that how much sleep you get significantly modifies these positive effects of exercise, particularly on cognitive performance in old age.[1]

This article explores this brilliant study and its findings and provides tips on getting healthier sleep.

The English Longitudinal Study of Aging

In a recent groundbreaking study, English experts have revealed that exercising without sufficient sleep can harm the brain.

According to the researchers, individuals who engaged in more frequent, intense physical activity but slept an average of less than six hours per night experienced an accelerated decline in cognitive function than those who slept briefly and exercised infrequently.[1]

Before this brilliant, decade-long cohort study, little was known about the interaction between sleep and exercise and their combined influence on cognition.

For insight, the researchers tracked about 9,000 adults who partook in the English Longitudinal Study of Aging, a prospective study sponsored by the National Institute on Aging of the United States and the United Kingdom government, for over ten years. All participants were over the age of 50 with normal cognitive function.

After a baseline interview and tests, individuals with dementia or mental problems were excluded from the research. Also, the subjects were interviewed again every two years and given memory tests.

Each interview included tests of verbal fluency (using the naming of animals) and episodic memory (using both immediate and delayed recall tasks), with the results being averaged and standardized to obtain a composite cognitive score.

Furthermore, the participants’ physical activity and sleep duration were assessed and compared to their cognitive performance over the ten (10) years.

What the Study Found

The study showed less physical exercise and poor sleep quality were linked to worse cognitive performance. Additionally, short sleep was linked to faster cognitive decline. At the start of the study, people who were physically active and got enough sleep had better cognitive performance than people who were less active and slept less.

Significantly, the results revealed that participants who exercised more but got less sleep lost their minds faster than those who were more physically active but got enough sleep.

In-fact, their cognitive scores at ten (10) years were the same as those who said they weren’t active much, no matter how long they slept.

According to the researchers, these results imply that the cognitive gain that comes with doing more high-intensity physical exercise more often wasn’t enough to offset the faster cognitive decline that comes with not getting enough sleep.

“Our investigation suggests that getting enough sleep may be needed for us to get the full cognitive benefits of exercise,” said Dr. Mikaela Bloomberg, who led the study and is a research fellow at University College London’s Institute of Epidemiology & Health Care. “This demonstrates how important it is to think about sleep and exercise when thinking about brain health,” she emphasized.

Why You Should Get More Sleep

In today’s fast-paced, high-pressure society, the idea that people can function adequately on six hours of sleep a night or less is widespread.

This belief is untrue and has been repeatedly disclaimed by experts. Several studies have shown that sleeping fewer than six hours every night harms more than just the brain.[3] Experts believe that short-sleepers are five times more likely to have a stroke.[2]

When paired with other prevalent illnesses like diabetes or high blood pressure, it can double the risk of heart disease and mortality.[4]

If you are intentionally sleeping less than what is optimal, it might be prudent to reconsider that decision.

A visit to a sleep expert may be the first step in finding relief from insomnia, sleep apnea, or any other sleep condition you may be experiencing.

In the interim, before seeing your doctor, here are some healthful sleep practices to attempt to improve your sleep:

Keep Your Bedroom Cool: Environmental temperature could help or harm sleep. Experts recommend setting the thermostat between 60 – 67 degrees Fahrenheit in the bedroom for rest.
Stay Away from Screens: Remove all light sources from your bedroom, especially the blue light emitted by electronic devices like mobile phones and computers, which tells your body it’s time to get up.
Your Bedroom Should be Used Only for Sleep: The mind has an innate ability to make connections. If you use your bed for purposes other than sleeping, your brain may become accustomed to the idea that it is not yet time for sleep, even if you are tired. If you want your bed to be associated with rest in your mind, you should not do any work or play in there.
Stay Away from Stimulating Drinks Close to Sleep Time: Taking alcohol or caffeinated beverages like coffee and tea close to bedtime might not be a good idea if you want to improve your sleep.
Maintain a Steady Sleep Schedule and Routine: Sleep professionals say that setting and sticking to a sleep plan is one of the most important things you can do.

References:

Bloomberg, M., Brocklebank, L., Hamer, M., & Steptoe, A. (2023). Joint associations of physical activity and sleep duration with cognitive ageing: longitudinal analysis of an English cohort study. The lancet. Healthy longevity, 4(7), e345–e353. https://doi.org/10.1016/S2666-7568(23)00083-1
Leng, Y., Cappuccio, F. P., Wainwright, N. W., Surtees, P. G., Luben, R., Brayne, C., & Khaw, K. T. (2015). Sleep duration and risk of fatal and nonfatal stroke: a prospective study and meta-analysis. Neurology, 84(11), 1072–1079. https://doi.org/10.1212/WNL.0000000000001371
Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Extent and health consequences of chronic sleep loss and sleep disorders. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK19961/
Evbayekha, E. O., Aiwuyo, H. O., Dilibe, A., Nriagu, B. N., Idowu, A. B., Eletta, R. Y., & Ohikhuai, E. E. (2022). Sleep Deprivation Is Associated With Increased Risk for Hypertensive Heart Disease: A Nationwide Population-Based Cohort Study. Cureus, 14(12), e33005. https://doi.org/10.7759/cureus.33005