Can sleep deprivation impair your academic or work performance? Recent research suggests this is true. Only 26% of Americans meet the recommended eight hours of sleep each night.1 And this widespread sleep deprivation has a significant impact on cognitive and physical performance.
If you don’t get a good night’s rest, you’re not only battling fatigue. Research shows that sleep deprivation significantly impairs reaction speed, increases blood pressure, impairs memory formation, shortens attention span, and impairs executive function. All of these are essential to successful learning and everyday decision-making.2,3,4
You are not alone in facing this challenge. Understanding the specific effects of sleep deprivation on the brain and adopting practical strategies to restore cognitive function can address the root causes of sleep deprivation and improve both performance and overall health. It will help you improve.
Diagnosis and treatment of sleep deprivation
Diagnosis of sleep deprivation often begins with self-reported sleep patterns. Typically, individuals are asked to track their sleep time and sleep quality over a period of time. This data provides a basic understanding of your sleep habits and helps you identify discrepancies with recommended sleep hours. However, self-reports may be unreliable due to subjective bias and inaccurate memory.
To obtain a more objective measure, various tests are used to assess the effects of sleep deprivation on cognitive and physical performance. For example, reaction time tests are commonly used to assess how quickly an individual responds to a stimulus. These tests are important because sleep deprivation is known to slow reaction times, which is especially dangerous in situations that require quick decision-making, such as driving or operating machinery.
Memory tests are another tool used to measure the effects of sleep deprivation. These tests often involve recalling information and recognizing patterns, and sleep deprivation significantly impairs these functions. The results of these tests provide insight into how well the brain is functioning in terms of memory consolidation and recall, which is essential for learning and academic success.
Traditional methods for dealing with sleep deprivation typically focus on improving sleep quality and sleep duration. This includes lifestyle changes such as establishing a regular sleep schedule, creating a restful sleep environment, and reducing screen time before bed. Supplements such as melatonin may also be recommended to help regulate your sleep cycle. Later in this article, we’ll discuss more tips to improve your sleep.
Effects of sleep deprivation on brain function and learning ability
Researchers at the Department of Psychology, University of Jyväskylä5 They found that sleep deprivation affects the hippocampus, a part of the brain that plays a key role in forming long-term memories, and severely impedes learning. When you are sleep deprived, your hippocampus’s ability to integrate information decreases, which reduces your ability to retain what you learn.
Additionally, the researchers highlighted the importance of both REM (rapid eye movement) and non-REM sleep (NREM) stages in memory consolidation. Disruptions at either stage have negative effects on memory formation and storage. This disruption of sleep patterns can lead to a significant decline in memory.
However, they also pointed out that6 This shows that short-term sleep deprivation does not permanently damage learning abilities and that recovery is possible with proper rest. A well-rested brain is better able to tackle daily tasks and process new information effectively, highlighting the need to maintain consistent sleep habits for optimal cognitive function. .7,8,9
Even mild sleep deprivation can impair memory.
Another study published in Neuroscience & Biobehavioral Reviews10 Restricting sleep, even just a few hours less than usual, has been shown to negatively impact memory formation and retention.
Not getting enough sleep reduces your brain’s ability to process and store new information. This is because sleep plays an important role in strengthening synaptic connections between brain cells, which is essential for memory formation. If you don’t get enough sleep, these connections won’t be strengthened effectively and you’ll have a hard time remembering what you’ve learned.
This study also revealed that both REM and NREM stages are essential for different types of memory. REM sleep is especially important for emotional and procedural memory, such as learning new skills, while NREM sleep helps consolidate factual information, such as studying for a test. When sleep is restricted, both of these sleep stages are disrupted, impairing memory consolidation.
Interestingly, this study11 We showed that the effects of sleep restriction on memory are similar to those caused by complete sleep deprivation. This means that even partial sleep deprivation can lead to a noticeable decline in memory. The underlying mechanisms include the brain’s circadian rhythms and the balance between different sleep stages, which are essential for optimizing cognitive function.
Changes in brain connectivity after sleep deprivation
The cumulative effects of sleep deprivation also affect the brain’s structural connectivity, as revealed in another study published in the International Journal of Psychophysiology.12 Researchers have found that staying awake for 36 hours changes the way different parts of the brain communicate with each other.
The study focused on the anterior cingulate cortex (ACC), a region important for impulse control and attention management. After sleep deprivation, the ACC showed increased connectivity with the left angular gyrus and right hippocampus. These changes suggest that certain areas of the brain are working harder to compensate for sleep deprivation.
However, the authors13 They also observed that the ACC had decreased connectivity with other parts of the brain, including the right insular cortex, right paracingulate gyrus, and both sides of the putamen. This reduced connectivity makes it difficult to control impulses and coordinate behavior.
These changes in brain connectivity were associated with decreased performance on tasks that require inhibitory control, such as avoiding making mistakes. This means that when you’re sleep deprived, your brain’s ability to self-regulate decreases, making it more difficult to concentrate and make good decisions.14
Creatine helps counter the effects of sleep deprivation
Creatine is well known for improving physical performance, but it also plays an important role in brain energy metabolism. When sleep time is restricted, the brain’s adenosine triphosphate (ATP) stores, which power cognitive function, are depleted faster.15
By increasing energy availability in the brain, creatine helps maintain cognitive functions such as memory and quick decision-making even when sleep deprived. This extra energy keeps your brain sharp and reduces the negative effects of sleep deprivation.16
February 2024 paper published in Scientific Reports17 Creatine supplementation has been found to improve brain performance even when you don’t get enough sleep. Fifteen healthy participants were asked to stay awake all night for two days. Creatine was administered on the first night and a placebo on the second night.
The researchers assessed the participants’ brain function by administering memory and reaction time tests. The results showed that creatine supplementation partially offsets the energy depletion normally caused by sleep deprivation. This reduced fatigue, improved cognitive performance, and significantly improved processing capacity and short-term memory. The authors conclude:18
“[C]Reatine may be used for long-term cognitive activity during sleep deprivation. Our study showed that the effects of high doses of creatine on cognitive decline due to sleep deprivation persisted for up to 9 years. [hours] And its greatest cognitive effects appear at the age of 4. [hours] After oral administration. ”
These strategies will help improve your sleep quality
Although creatine provides valuable support for cognitive function during times of sleep deprivation, it is still essential to address the sleep deprivation itself to maintain overall cognitive and physical health. Here are some strategies I recommend to improve your sleep quality and overall health.
1. Establish a consistent sleep schedule — Going to bed and waking up at the same time every day helps regulate your body clock. Aim for 7 to 8 hours of sleep each night and try to stick to a schedule, even on weekends. Consistency strengthens your circadian rhythm, making it easier to fall asleep and wake up naturally.
2. Create a restful sleep environment — The bedroom should be a sanctuary for sleep. To encourage uninterrupted rest, make sure your sleeping area is quiet, dark, and cool. The optimal temperature for sleeping is between 60 degrees Fahrenheit and 68 degrees Fahrenheit.
Remove all distractions such as the television and electronic devices. Reducing noise and light helps your body enter deeper sleep stages, which is essential for memory consolidation and stress reduction.
Investing in a comfortable and supportive mattress and pillow can also help you get a better night’s sleep. Consider replacing your mattress after 9 or 10 years, which is the average lifespan of a quality mattress.
3. Limit light exposure before bed — The blue light emitted by your phone, tablet, and computer can interfere with your ability to fall asleep. Avoid using these devices at least an hour before bedtime. Instead, engage in relaxing activities like reading a book or practicing mindfulness. Dimming the lights in the evening signals your body that it’s time to relax and improves your sleep quality.
4. Manage stress through relaxation techniques — High stress levels make it difficult to relax and fall asleep. Incorporate stress-reducing habits into your daily life, such as deep breathing exercises, meditation, and gentle yoga. Calming your mind before bed lowers stress hormones, improves concentration, and improves overall cognitive function.
5. Eliminate electromagnetic fields (EMF) in your bedroom — EMFs interfere with the pineal gland and the production of melatonin and serotonin, and have other negative effects. To reduce your exposure to EMFs, consider unplugging electronic devices and Wi-Fi before bed. Some experts recommend turning off all power to your home by tripping your breaker before bed.
6. Exercise every day — Your body grows through exercise and movement. Reduces the risk of cardiovascular diseases and metabolic disorders. Exercising can help you fall asleep better and sleep more soundly. However, during exercise, your body also releases cortisol, which reduces melatonin secretion. Exercise at least three hours before bed, and preferably earlier.
7. Try Emotional Freedom Techniques (EFT) — This technique is a type of psychological acupressure and is based on the same energy meridians that have been used in traditional acupuncture for over 5,000 years to treat physical and mental ailments, but with the help of needles. It is not invasive. It is very effective in reducing stress and promoting relaxation. Watch the video below to learn the basic steps of EFT for relaxation and stress relief.
