A simple way to reduce the harm of sleep deprivation in 20 minutes has been named

Scientists have found that just 20 minutes of intense cycling improves memory in sleep-deprived people almost as much as a 90-minute daytime nap — although the two methods work differently. The study was published in the journal Proceedings of the National Academy of Sciences.

The experiment involved 54 healthy young adults who were kept awake for 30 consecutive hours. During this time, some pedaled at a moderate-to-vigorous pace for 20 minutes, others rested, and a third group took a daytime nap. Memory was tested three days after the intervention.

It turned out that exercise improved recognition of previously learned material by 21% compared to the control group, while the daytime nap improved it by 23%. In other words, a short bout of physical activity was nearly as effective as a full nap.

However, the pathways to the result turned out to be different. In those who slept, electroencephalography showed a reduction in signs of brain "fatigue," whereas in those who exercised, these signals remained elevated. This means that exercise improves memory not by allowing the brain to rest, but through some other mechanism.

According to the authors, the advantage of physical activity lies in its accessibility: pedaling or taking a brisk walk is possible where napping is not — for example, for shift workers or doctors. "Exercise is accessible, inexpensive, and simple to implement," noted the study's first author, Madhura Lotlikar. Similar results were obtained a year earlier by British scientists: 20 minutes of moderate cycling improved cognitive performance in sleep-deprived individuals.

At the same time, the scientists emphasize that both sleep and exercise are only temporary support, not a substitute for a full night's rest, which 20 to 40% of adults worldwide lack and which costs major economies approximately $680 billion per year due to lost productivity.