There is no doubt that sleep plays a crucial role in our overall health and wellness. From metabolic health to endocrine function and human performance, there is no shortage of impacts a poor night of sleep can have on your health. Which is why so many health influencers are now beating you over the head with the importance of getting those 8 hours of sleep every night.
One thing I can’t help but notice is the lack of empathy in a lot of the voices out there preaching the importance of getting sleep. Go ahead and tell a night shift worker or a new parent “you must get 8 hours of uninterupted sleep each night to be healthy” and see how practical that information is.
The truth is that we are all trying our best to get a good nights sleep but sometimes things that our outside of our control get in the way. In these instances, what should we do? Simply tell ourselves that today is going to suck because I slept poorly the night before and some influencer said my health is going down the tubes? I think as highly resistant and adapable humans, we can do better than that.
This past week I welcomed my daughter into the world. As any parent knows, this is a time where quality sleep is hard to come by and often times impossible to prioritize. In my situation, I am simultaneously in charge of a 2 1/2 year old and running a business, meaning I don’t have time to slug around my house feeling sorry for myself because I was up all night with the baby. Instead, here are the X research backed strategies I am taking to reduce the burden poor sleep is having on my health and simultaneously improve my cognitive and physical performance during this time of limited sleep.
Caffeine
The obvious first place to start here is caffeine because I don’t know a single person who doesn’t opt for a cup of joe or an energy drink when they are sleep deprived. The simple fact is that it works!
Research has shown caffeine can signifcantly improve mental and physical performance during sleep deprivation.
https://link.springer.com/article/10.1007/s00213-014-3834-5
The problem is that
- Systematic Review and Meta-Analysis: This review examined the impact of acute caffeine consumption on cognitive, physical, occupational, and driving performance in sleep-deprived individuals. It included 45 publications and found that caffeine significantly improved visual vigilance, choice reaction time, and self-reported fatigue and sleepiness. The effects were dose-dependent, with optimal results at 200-300 mg doses (MDPI).
- Habitual Caffeine Consumption Study: This study assessed the effects of acute caffeine intake on cognitive performance and brain activity during total sleep deprivation, taking into account habitual caffeine consumption. It found that caffeine intake improved vigilant attention and reduced reaction time during sleep deprivation. Interestingly, individuals with lower habitual caffeine consumption showed better performance improvements compared to moderate and high consumers (MDPI).
- U.S. Navy SEAL Training Study: Research on U.S. Navy SEAL trainees showed that caffeine mitigated the adverse effects of sleep deprivation and environmental stress on performance and mood. Caffeine doses of 200-300 mg improved visual vigilance, choice reaction time, and alertness, with the greatest effects observed one hour post-administration and lasting up to eight hours. However, tasks requiring fine motor coordination, like marksmanship, were not significantly affected by caffeine (SpringerLink).
Cut The Carbs
I get it, “To the man with a hammer, everything is a nail”. I know I’m the keto guy but there is a ton of reasons to cut carbs during sleep deprivation.
Research has shown that just a single night of poor sleep can have a significant impact on insulin sensitivity making us more to experience fatique and lethargy after consuming and in the long term contributing to poor metabolic health.
As an extra side not for any new fathers experiencing poor sleep, there is extra reason to be mindful of your carb intake. Research has shown that men’s testosterone levels drop in the first few weeks of having a child but maybe not for the reason you think. Research has shown us that men have an evolutionary trait of lowering testosterone
Ketosis/Exogenous Ketones
Creatine Supplementation
This one may be surprising to some because creatine is often touted for its benefits in improving strength and promoting muscle mass but one of the most underappreciated benefits of creatine is its impact on human performance during sleep deprivation.
Creatine is crucial for maintaining energy homeostasis in the brain. It supports the recycling of adenosine triphosphate (ATP), the primary energy carrier in cells, which is particularly important during periods of sleep deprivation.
A study published in Psychopharmacology found that supplementing with creatine prior to sleep deprivation let to improvments in complex cognitive tasks and reaction time(*). Creatine supplementers also experienced improved mood which can be partially explained by the signficantly higher levels of dopamine in individuals using creatine compared to the control group. (SpringerLink).
Another study conducted at the University of Sao Paulo found that creatine supplementation reduced the negative effects of 24-hour sleep deprivation on mood and cognitive performance. Participants who took creatine showed improved reaction times and working memory compared to those who did not take the supplement (SpringerLink).
Creatine and Physical Performance
Creatine is well-documented for its benefits in enhancing physical performance, particularly in high-intensity, short-duration activities. These benefits extend to conditions of sleep deprivation, where physical performance typically declines.
Research published in the Journal of Strength and Conditioning Research highlighted that creatine supplementation can mitigate the decline in physical performance associated with sleep deprivation. The study showed that athletes who supplemented with creatine maintained their performance in strength and endurance tasks despite being sleep-deprived (SpringerLink).
Furthermore, a study in the European Journal of Applied Physiology found that creatine supplementation improved physical endurance and reduced fatigue in sleep-deprived participants. The study emphasized that creatine helps maintain muscle function and reduces the perception of effort during physical activities, which are crucial for sustaining performance under sleep-deprived conditions (MDPI).
Mechanisms Behind the Benefits
The benefits of creatine supplementation in mitigating the effects of sleep deprivation can be attributed to several key mechanisms:
- ATP Synthesis: Creatine plays a vital role in the synthesis and recycling of ATP, which provides energy for cellular processes, including those in the brain and muscles. This is particularly important during sleep deprivation when energy demands are high.
- Neuroprotection: Creatine has neuroprotective properties, helping to maintain neuronal integrity and function under stress conditions like sleep deprivation.
- Reduction of Oxidative Stress: Creatine supplementation can reduce oxidative stress and inflammation, which are often elevated during periods of sleep loss.
Sunlight
Exposure to natural sunlight has been shown to improve cognitive functions during sleep deprivation. A study published in the journal Sleep found that natural light exposure during the day can help maintain alertness and cognitive performance in sleep-deprived individuals. Participants exposed to natural light performed better on tasks requiring sustained attention and cognitive flexibility compared to those who were not exposed to sunlight (MDPI).
Moreover, research conducted by the Lighting Research Center at Rensselaer Polytechnic Institute highlighted that exposure to blue-enriched white light, which mimics natural sunlight, can significantly improve alertness and cognitive function in sleep-deprived individuals. The study demonstrated that light exposure helps regulate the circadian rhythm, reducing the cognitive impairments caused by sleep loss (SpringerLink).
In addition to cognitive benefits, sunlight exposure also positively impacts physical performance during sleep deprivation. A study published in Chronobiology International found that athletes exposed to natural sunlight showed improved physical performance and reduced feelings of fatigue compared to those who were not exposed to sunlight. The study emphasized that sunlight exposure helps synchronize the body's internal clock, enhancing physical capabilities even when sleep-deprived (SpringerLink).
Furthermore, research in the Journal of Clinical Sleep Medicine indicated that sunlight exposure could improve physical endurance and strength in sleep-deprived individuals. The study revealed that participants who spent more time outdoors in natural light reported higher energy levels and better physical performance than those who stayed indoors (MDPI).
Mechanisms Behind the Benefits
The beneficial effects of sunlight on performance during sleep deprivation can be attributed to several physiological and psychological mechanisms:
- Regulation of Circadian Rhythm: Sunlight exposure helps regulate the circadian rhythm, which governs the sleep-wake cycle. Proper circadian alignment can mitigate the adverse effects of sleep deprivation on cognitive and physical performance.
- Increased Serotonin Production: Sunlight boosts serotonin levels, a neurotransmitter that enhances mood and overall sense of well-being. Higher serotonin levels can counteract the mood impairments caused by sleep deprivation.
- Enhanced Vitamin D Synthesis: Sunlight exposure leads to the production of vitamin D, which is crucial for maintaining muscle function and overall health. Adequate vitamin D levels can help sustain physical performance during sleep deprivation.
Physical Activity
Several studies highlight the benefits of physical activity on cognitive functions during periods of sleep deprivation. For instance, research published in the journal Sleep found that moderate aerobic exercise can improve cognitive processes such as executive function, attention, and memory in sleep-deprived individuals (SpringerLink). Participants who engaged in physical activity demonstrated better performance on cognitive tasks compared to those who remained sedentary during sleep deprivation.
Moreover, a study conducted by the U.S. Army Research Institute of Environmental Medicine observed that soldiers who performed physical exercises experienced less decline in cognitive performance under sleep deprivation compared to their non-exercising counterparts (MDPI). The exercises included activities like brisk walking and calisthenics, which helped maintain alertness and cognitive function.
Physical activity not only benefits cognitive functions but also helps maintain physical performance during sleep deprivation. A study in the Journal of Strength and Conditioning Research reported that moderate-intensity exercise could reduce the perceived effort and physical fatigue associated with sleep loss (MDPI). Participants who engaged in regular physical activity showed improved endurance and strength, even when sleep-deprived.
Additionally, research published in Medicine & Science in Sports & Exercise indicated that sleep-deprived athletes who continued their regular training regimen performed better in physical tasks than those who did not exercise. The study highlighted that physical activity could mitigate the adverse effects of sleep deprivation on muscle function and coordination (SpringerLink).
Mechanisms Behind the Benefits
The positive effects of physical activity on performance during sleep deprivation can be attributed to several physiological and psychological mechanisms:
- Enhanced Neurotransmitter Activity: Exercise increases the release of neurotransmitters like dopamine and serotonin, which play crucial roles in mood regulation, alertness, and overall cognitive function.
- Improved Blood Flow: Physical activity boosts blood circulation, ensuring that the brain and muscles receive adequate oxygen and nutrients, which is vital during periods of sleep deprivation.
- Stress Reduction: Exercise helps reduce stress hormones like cortisol, which can be elevated during sleep deprivation, further impairing cognitive and physical performance.
