Digital Desk: Researchers at the University College London (UCL) have discovered how lack of sleep reduces the cognitive benefits of exercise. Their study, published in the journal The Lancet Healthy Longevity, found that people who were more physically active but slept less than six hours per night had faster cognitive decline over ten years.
The study looked at cognitive function in 8,958 people aged 50 and over in England. Participants were asked to complete a series of cognitive tests, including tests of memory, attention, and processing speed. They were also asked to report on their sleep and physical activity levels.
The researchers found that people who slept for six to eight hours per night and engaged in higher levels of physical activity had better cognitive function than those who slept less or engaged in less physical activity. However, people who slept less than six hours per night, even if they engaged in higher levels of physical activity, experienced more rapid cognitive decline over ten years.
The researchers believe that lack of sleep impairs the brain’s ability to consolidate memories and learn new information. Exercise, on the other hand, promotes neuroplasticity, which is the brain’s ability to change and adapt. When these two factors are combined, they can have a powerful impact on cognitive function.
The study’s findings suggest that people who want to maintain their cognitive function as they age should make sure to get enough sleep and engage in regular physical activity.
Here are some tips for getting enough sleep:
- Go to bed and wake up at the same time each day, even on weekends.
- Create a relaxing bedtime routine.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but avoid exercising too close to bedtime.
If you have trouble sleeping, talk to your doctor. They can help you identify the underlying cause of your sleep problems and recommend treatments.