{"id":8844,"date":"2023-11-24T08:29:16","date_gmt":"2023-11-24T05:29:16","guid":{"rendered":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/"},"modified":"2023-11-24T08:29:16","modified_gmt":"2023-11-24T05:29:16","slug":"kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo\/","title":{"rendered":"Ulikuwa na Usiku Usingizi? Kufanya Mazoezi kwa Dakika 20 kunaweza Kuboresha Ubongo Wako"},"content":{"rendered":"
<\/div>\n

Usingizi mzuri na mazoezi ya kawaida ni muhimu kwa afya ya akili na kimwili. Lakini je, mazoezi yanaweza kukusaidia ikiwa huna usingizi? Utafiti umegundua kuwa mazoezi ya wastani kwa dakika 20 baada ya kukosa usingizi usiku yanaweza kuboresha nguvu za ubongo.<\/p>\n

Watafiti kutoka Chuo Kikuu cha Portsmouth walitathmini jinsi usingizi, viwango vya oksijeni na mazoezi viliathiri uwezo wa utambuzi wa mtu, uwezo wa akili kufanya kazi. The kusoma<\/a>, iliyochapishwa katika jarida la Physiology and Behaviour, inapendekeza kwamba mazoezi ya kiwango cha wastani yanaweza kusaidia kuboresha utendaji wa utambuzi wa watu bila kujali kunyimwa usingizi na viwango vya oksijeni.<\/p>\n

"Tunajua kutokana na utafiti uliopo kwamba mazoezi huboresha au kudumisha utendaji wetu wa utambuzi, hata wakati viwango vya oksijeni vinapunguzwa. Lakini huu ni utafiti wa kwanza kupendekeza pia inaboresha utendakazi wa utambuzi baada ya kunyimwa usingizi kamili na wa sehemu, na inapojumuishwa na hypoxia (viwango vya oksijeni haitoshi)," sema<\/a> Joe Costello, mwandishi sambamba wa utafiti.<\/p>\n

"Matokeo haya yanaongeza kwa kiasi kikubwa kile tunachojua kuhusu uhusiano kati ya mazoezi na mafadhaiko haya na kusaidia kuimarisha ujumbe kwamba harakati ni dawa kwa mwili na ubongo," Costello aliongeza.<\/p>\n

Timu ilifanya majaribio mawili, kila moja ikihusisha washiriki 12. Katika jaribio la awali, watafiti walitathmini jinsi kunyimwa usingizi kwa sehemu kulivyoathiri utendaji wa utambuzi wa mtu. Wakati wa jaribio hili, washiriki waliruhusiwa kulala kwa saa tano tu kila usiku kwa siku tatu.<\/p>\n

Jaribio la pili lilitathmini athari za ukosefu wa usingizi kamili na hypoxia, ambapo washiriki walitumia usiku bila usingizi na waliwekwa katika mazingira ya hypoxic.<\/p>\n

Kila asubuhi, washiriki katika majaribio yote mawili walipewa kazi saba za kufanya wakiwa wamepumzika na wanapoendesha baiskeli. Pia waliulizwa kukadiria viwango vyao vya usingizi na hisia kabla ya kukamilisha kazi.<\/p>\n

Matokeo ya majaribio yote mawili yalionyesha kuboreka kwa utendaji wa akili baada ya dakika 20 za kuendesha baiskeli.<\/p>\n

Watafiti walisema walichagua shughuli ya wastani kwani mazoezi makali zaidi yanaweza kugeuka kuwa mkazo na kuleta athari mbaya.<\/p>\n

"Kwa sababu tulikuwa tukiangalia mazoezi kama uingiliaji kati mzuri, tuliamua kutumia programu ya kiwango cha wastani kama inavyopendekezwa katika fasihi zilizopo. Ikiwa zoezi lilikuwa refu au gumu zaidi linaweza kuwa liliongeza matokeo mabaya na kuwa mkazo yenyewe," Costello alisema.<\/p>\n

"Nadharia moja inayowezekana kwa nini mazoezi huboresha utendaji wa utambuzi inahusiana na kuongezeka kwa mtiririko wa damu ya ubongo na oksijeni, hata hivyo, matokeo yetu yanaonyesha kuwa hata wakati mazoezi yanafanywa katika mazingira yenye viwango vya chini vya oksijeni, washiriki bado waliweza kufanya kazi za utambuzi. bora zaidi kuliko wakati wa kupumzika katika hali sawa," mwandishi kiongozi Thomas Williams alisema.<\/p>\n

Watafiti pia waliangalia sababu zinazowezekana za jinsi mazoezi yanavyosaidia na utendaji wa utambuzi hata wakati mtu anakosa usingizi na ana viwango vya chini vya oksijeni. Wanahusisha na mabadiliko katika homoni zinazodhibiti ubongo, mtiririko wa damu ya ubongo, msisimko na motisha baada ya mazoezi.<\/p>\n

Utafiti huo pia uligundua kuwa utendaji wa utambuzi wa mtu hautegemei kabisa eneo la gamba la mbele (PFC) la ubongo.<\/p>\n

"Matokeo yetu yanapendekeza njia za utendaji wa utambuzi haziwezi kutengwa kwa eneo hili, na badala yake, tunapaswa kuzingatia kuwa ni zao la msururu wa michakato iliyoratibiwa iliyosambazwa sana katika maeneo tofauti ya gamba na gamba," alielezea mwandishi mwenza Juan Ignacio. Badariotti.<\/p>\n

Chanzo cha matibabu cha kila siku<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

<\/div>\n

Usingizi mzuri na mazoezi ya kawaida ni muhimu kwa afya ya akili na kimwili. Lakini je, mazoezi yanaweza kukusaidia ikiwa huna usingizi? Utafiti umegundua kuwa mazoezi ya wastani kwa dakika 20 baada ya kukosa usingizi usiku yanaweza kuboresha nguvu za ubongo.<\/p>\n

Watafiti kutoka Chuo Kikuu cha Portsmouth walitathmini jinsi usingizi, viwango vya oksijeni na mazoezi viliathiri uwezo wa utambuzi wa mtu, uwezo wa akili kufanya kazi. The kusoma<\/a>, iliyochapishwa katika jarida la Physiology and Behaviour, inapendekeza kwamba mazoezi ya kiwango cha wastani yanaweza kusaidia kuboresha utendaji wa utambuzi wa watu bila kujali kunyimwa usingizi na viwango vya oksijeni.<\/p>\n

"Tunajua kutokana na utafiti uliopo kwamba mazoezi huboresha au kudumisha utendaji wetu wa utambuzi, hata wakati viwango vya oksijeni vinapunguzwa. Lakini huu ni utafiti wa kwanza kupendekeza pia inaboresha utendakazi wa utambuzi baada ya kunyimwa usingizi kamili na wa sehemu, na inapojumuishwa na hypoxia (viwango vya oksijeni haitoshi)," sema<\/a> Joe Costello, mwandishi sambamba wa utafiti.<\/p>\n

"Matokeo haya yanaongeza kwa kiasi kikubwa kile tunachojua kuhusu uhusiano kati ya mazoezi na mafadhaiko haya na kusaidia kuimarisha ujumbe kwamba harakati ni dawa kwa mwili na ubongo," Costello aliongeza.<\/p>\n

Timu ilifanya majaribio mawili, kila moja ikihusisha washiriki 12. Katika jaribio la awali, watafiti walitathmini jinsi kunyimwa usingizi kwa sehemu kulivyoathiri utendaji wa utambuzi wa mtu. Wakati wa jaribio hili, washiriki waliruhusiwa kulala kwa saa tano tu kila usiku kwa siku tatu.<\/p>\n

Jaribio la pili lilitathmini athari za ukosefu wa usingizi kamili na hypoxia, ambapo washiriki walitumia usiku bila usingizi na waliwekwa katika mazingira ya hypoxic.<\/p>\n

Kila asubuhi, washiriki katika majaribio yote mawili walipewa kazi saba za kufanya wakiwa wamepumzika na wanapoendesha baiskeli. Pia waliulizwa kukadiria viwango vyao vya usingizi na hisia kabla ya kukamilisha kazi.<\/p>\n

Matokeo ya majaribio yote mawili yalionyesha kuboreka kwa utendaji wa akili baada ya dakika 20 za kuendesha baiskeli.<\/p>\n

Watafiti walisema walichagua shughuli ya wastani kwani mazoezi makali zaidi yanaweza kugeuka kuwa mkazo na kuleta athari mbaya.<\/p>\n

"Kwa sababu tulikuwa tukiangalia mazoezi kama uingiliaji kati mzuri, tuliamua kutumia programu ya kiwango cha wastani kama inavyopendekezwa katika fasihi zilizopo. Ikiwa zoezi lilikuwa refu au gumu zaidi linaweza kuwa liliongeza matokeo mabaya na kuwa mkazo yenyewe," Costello alisema.<\/p>\n

"Nadharia moja inayowezekana kwa nini mazoezi huboresha utendaji wa utambuzi inahusiana na kuongezeka kwa mtiririko wa damu ya ubongo na oksijeni, hata hivyo, matokeo yetu yanaonyesha kuwa hata wakati mazoezi yanafanywa katika mazingira yenye viwango vya chini vya oksijeni, washiriki bado waliweza kufanya kazi za utambuzi. bora zaidi kuliko wakati wa kupumzika katika hali sawa," mwandishi kiongozi Thomas Williams alisema.<\/p>\n

Watafiti pia waliangalia sababu zinazowezekana za jinsi mazoezi yanavyosaidia na utendaji wa utambuzi hata wakati mtu anakosa usingizi na ana viwango vya chini vya oksijeni. Wanahusisha na mabadiliko katika homoni zinazodhibiti ubongo, mtiririko wa damu ya ubongo, msisimko na motisha baada ya mazoezi.<\/p>\n

Utafiti huo pia uligundua kuwa utendaji wa utambuzi wa mtu hautegemei kabisa eneo la gamba la mbele (PFC) la ubongo.<\/p>\n

"Matokeo yetu yanapendekeza njia za utendaji wa utambuzi haziwezi kutengwa kwa eneo hili, na badala yake, tunapaswa kuzingatia kuwa ni zao la msururu wa michakato iliyoratibiwa iliyosambazwa sana katika maeneo tofauti ya gamba na gamba," alielezea mwandishi mwenza Juan Ignacio. Badariotti.<\/p>","protected":false},"author":2,"featured_media":8845,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-8844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nHad A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/sw\/kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"Good sleep and regular exercise are essential for mental and physical health. But can exercise help if you are sleep-deprived? A study has found that moderate exercise for 20 minutes after a sleepless night can improve brain power.Researchers from the University of Portsmouth evaluated how sleep, oxygen levels and exercise affected a person's cognitive ability, the capacity of the mind to perform tasks. The study, published in the journal Physiology and Behaviour, suggests that a bout of moderate-intensity exercise can help improve the cognitive function of people regardless of sleep deprivation and oxygen levels."We know from existing research that exercise improves or maintains our cognitive performance, even when oxygen levels are reduced. But this is the first study to suggest it also improves cognitive performance after both full and partial sleep deprivation, and when combined with hypoxia(insufficient oxygen levels)," said Joe Costello, corresponding author of the study."The findings significantly add to what we know about the relationship between exercise and these stressors and help to reinforce the message that movement is medicine for the body and the brain," Costello added.The team conducted two experiments, each involving 12 participants. In the initial test, researchers evaluated how partial sleep deprivation affected a person's cognitive performance. During this trial, the participants were allowed to sleep only for five hours every night for three days.The second test assessed the impact of total sleep deprivation and hypoxia, where participants spent a night without sleep and were put in a hypoxic environment.Each morning, the participants in both trials were given seven tasks to perform at rest and while cycling. They were also asked to rate their levels of sleepiness and mood before completing the tasks.The results of both trials showed improvement in cognitive performance after 20 minutes of cycling.Researchers said they chose moderate activity as more intense exercise might turn into a stressor and bring negative effects."Because we were looking at exercise as a positive intervention, we decided to use a moderate intensity program as recommended in existing literature. If the exercise was any longer or harder it may have amplified the negative results and became a stressor itself," Costello said."One potential hypothesis for why exercise improves cognitive performance is related to the increase in cerebral blood flow and oxygenation, however, our findings suggest that even when exercise is performed in an environment with low levels of oxygen, participants were still able to perform cognitive tasks better than when at rest in the same conditions," co-lead author Thomas Williams said.The researchers also looked into possible reasons for how exercise helps with cognitive performance even when a person is sleep-deprived and has low levels of oxygen. They attribute it to the changes in brain-regulating hormones, cerebral blood flow, arousal and motivation after exercise.The study also found that a person's cognitive performance is not entirely dependent on the prefrontal cortex (PFC) area of the brain."Our findings suggest the mechanisms behind cognitive performance may not be isolated to this area, and instead, we should consider it being the product of a series of coordinated processes widely distributed across different cortical and subcortical regions," explained co-lead author Juan Ignacio Badariotti.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/sw\/kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-24T05:29:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"dakika 3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c\"},\"headline\":\"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power\",\"datePublished\":\"2023-11-24T05:29:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/\"},\"wordCount\":549,\"publisher\":{\"@id\":\"https:\/\/urbancare.clinic\/#organization\"},\"image\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\",\"articleSection\":[\"Medical Daily\"],\"inLanguage\":\"sw\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/\",\"url\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/\",\"name\":\"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power - Urban Care Clinic\",\"isPartOf\":{\"@id\":\"https:\/\/urbancare.clinic\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\",\"datePublished\":\"2023-11-24T05:29:16+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#breadcrumb\"},\"inLanguage\":\"sw\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sw\",\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage\",\"url\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\",\"contentUrl\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg\",\"caption\":\"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/urbancare.clinic\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/urbancare.clinic\/#website\",\"url\":\"https:\/\/urbancare.clinic\/\",\"name\":\"Urban Care Clinic\",\"description\":\"Your Medical Healthcare Clinic in Zanzibar\",\"publisher\":{\"@id\":\"https:\/\/urbancare.clinic\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/urbancare.clinic\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sw\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/urbancare.clinic\/#organization\",\"name\":\"Urban Care Clinic Zanzibar\",\"alternateName\":\"Urban Care Clinic\",\"url\":\"https:\/\/urbancare.clinic\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sw\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2022\/07\/Urban-Care-Clinic-Logo-Trans-512x512-1.png\",\"contentUrl\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2022\/07\/Urban-Care-Clinic-Logo-Trans-512x512-1.png\",\"width\":500,\"height\":500,\"caption\":\"Urban Care Clinic Zanzibar\"},\"image\":{\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/urbancarezanzibar\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c\",\"name\":\"Urban Care Clinic\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sw\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/8f8b5f9c42679ce61ae24fd31561a4574502595c4b3428a4fdf92d929bf09352?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/8f8b5f9c42679ce61ae24fd31561a4574502595c4b3428a4fdf92d929bf09352?s=96&d=mm&r=g\",\"caption\":\"Urban Care Clinic\"},\"url\":\"https:\/\/urbancare.clinic\/sw\/author\/urban-care-clinic\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ulikuwa na Usiku Usingizi? Kufanya Mazoezi Kwa Dakika 20 Huenda Kuboresha Nguvu Za Ubongo Wako - Kliniki ya Huduma ya Mjini","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/urbancare.clinic\/sw\/kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo\/","og_locale":"en_US","og_type":"article","og_title":"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power - Urban Care Clinic","og_description":"Good sleep and regular exercise are essential for mental and physical health. But can exercise help if you are sleep-deprived? A study has found that moderate exercise for 20 minutes after a sleepless night can improve brain power.Researchers from the University of Portsmouth evaluated how sleep, oxygen levels and exercise affected a person's cognitive ability, the capacity of the mind to perform tasks. The study, published in the journal Physiology and Behaviour, suggests that a bout of moderate-intensity exercise can help improve the cognitive function of people regardless of sleep deprivation and oxygen levels.\"We know from existing research that exercise improves or maintains our cognitive performance, even when oxygen levels are reduced. But this is the first study to suggest it also improves cognitive performance after both full and partial sleep deprivation, and when combined with hypoxia(insufficient oxygen levels),\" said Joe Costello, corresponding author of the study.\"The findings significantly add to what we know about the relationship between exercise and these stressors and help to reinforce the message that movement is medicine for the body and the brain,\" Costello added.The team conducted two experiments, each involving 12 participants. In the initial test, researchers evaluated how partial sleep deprivation affected a person's cognitive performance. During this trial, the participants were allowed to sleep only for five hours every night for three days.The second test assessed the impact of total sleep deprivation and hypoxia, where participants spent a night without sleep and were put in a hypoxic environment.Each morning, the participants in both trials were given seven tasks to perform at rest and while cycling. They were also asked to rate their levels of sleepiness and mood before completing the tasks.The results of both trials showed improvement in cognitive performance after 20 minutes of cycling.Researchers said they chose moderate activity as more intense exercise might turn into a stressor and bring negative effects.\"Because we were looking at exercise as a positive intervention, we decided to use a moderate intensity program as recommended in existing literature. If the exercise was any longer or harder it may have amplified the negative results and became a stressor itself,\" Costello said.\"One potential hypothesis for why exercise improves cognitive performance is related to the increase in cerebral blood flow and oxygenation, however, our findings suggest that even when exercise is performed in an environment with low levels of oxygen, participants were still able to perform cognitive tasks better than when at rest in the same conditions,\" co-lead author Thomas Williams said.The researchers also looked into possible reasons for how exercise helps with cognitive performance even when a person is sleep-deprived and has low levels of oxygen. They attribute it to the changes in brain-regulating hormones, cerebral blood flow, arousal and motivation after exercise.The study also found that a person's cognitive performance is not entirely dependent on the prefrontal cortex (PFC) area of the brain.\"Our findings suggest the mechanisms behind cognitive performance may not be isolated to this area, and instead, we should consider it being the product of a series of coordinated processes widely distributed across different cortical and subcortical regions,\" explained co-lead author Juan Ignacio Badariotti.","og_url":"https:\/\/urbancare.clinic\/sw\/kufanya-mazoezi-kwa-dakika-20-bila-usingizi-usiku-kunaweza-kuboresha-uwezo-wako-wa-ubongo\/","og_site_name":"Urban Care Clinic","article_publisher":"https:\/\/www.facebook.com\/urbancarezanzibar","article_published_time":"2023-11-24T05:29:16+00:00","og_image":[{"url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","type":"","width":"","height":""}],"author":"Urban Care Clinic","twitter_card":"summary_large_image","twitter_image":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","twitter_misc":{"Written by":"Urban Care Clinic","Est. reading time":"dakika 3"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#article","isPartOf":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/"},"author":{"name":"Urban Care Clinic","@id":"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c"},"headline":"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power","datePublished":"2023-11-24T05:29:16+00:00","mainEntityOfPage":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/"},"wordCount":549,"publisher":{"@id":"https:\/\/urbancare.clinic\/#organization"},"image":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage"},"thumbnailUrl":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","articleSection":["Medical Daily"],"inLanguage":"sw"},{"@type":"WebPage","@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/","url":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/","name":"Ulikuwa na Usiku Usingizi? Kufanya Mazoezi Kwa Dakika 20 Huenda Kuboresha Nguvu Za Ubongo Wako - Kliniki ya Huduma ya Mjini","isPartOf":{"@id":"https:\/\/urbancare.clinic\/#website"},"primaryImageOfPage":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage"},"image":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage"},"thumbnailUrl":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","datePublished":"2023-11-24T05:29:16+00:00","breadcrumb":{"@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#breadcrumb"},"inLanguage":"sw","potentialAction":[{"@type":"ReadAction","target":["https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/"]}]},{"@type":"ImageObject","inLanguage":"sw","@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#primaryimage","url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","contentUrl":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power.jpg","caption":"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power"},{"@type":"BreadcrumbList","@id":"https:\/\/urbancare.clinic\/had-a-sleepless-night-exercising-for-20-minutes-may-improve-your-brain-power\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/urbancare.clinic\/"},{"@type":"ListItem","position":2,"name":"Had A Sleepless Night? Exercising For 20 Minutes May Improve Your Brain Power"}]},{"@type":"WebSite","@id":"https:\/\/urbancare.clinic\/#website","url":"https:\/\/urbancare.clinic\/","name":"Kliniki ya Huduma ya Mjini","description":"Kliniki yako ya Afya Zanzibar","publisher":{"@id":"https:\/\/urbancare.clinic\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/urbancare.clinic\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sw"},{"@type":"Organization","@id":"https:\/\/urbancare.clinic\/#organization","name":"Kliniki ya Huduma ya Mijini Zanzibar","alternateName":"Urban Care Clinic","url":"https:\/\/urbancare.clinic\/","logo":{"@type":"ImageObject","inLanguage":"sw","@id":"https:\/\/urbancare.clinic\/#\/schema\/logo\/image\/","url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2022\/07\/Urban-Care-Clinic-Logo-Trans-512x512-1.png","contentUrl":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2022\/07\/Urban-Care-Clinic-Logo-Trans-512x512-1.png","width":500,"height":500,"caption":"Urban Care Clinic Zanzibar"},"image":{"@id":"https:\/\/urbancare.clinic\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/urbancarezanzibar"]},{"@type":"Person","@id":"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c","name":"Kliniki ya Huduma ya Mjini","image":{"@type":"ImageObject","inLanguage":"sw","@id":"https:\/\/urbancare.clinic\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/8f8b5f9c42679ce61ae24fd31561a4574502595c4b3428a4fdf92d929bf09352?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/8f8b5f9c42679ce61ae24fd31561a4574502595c4b3428a4fdf92d929bf09352?s=96&d=mm&r=g","caption":"Urban Care Clinic"},"url":"https:\/\/urbancare.clinic\/sw\/author\/urban-care-clinic\/"}]}},"_links":{"self":[{"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/posts\/8844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/comments?post=8844"}],"version-history":[{"count":0,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/posts\/8844\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/media\/8845"}],"wp:attachment":[{"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/media?parent=8844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/categories?post=8844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/urbancare.clinic\/sw\/wp-json\/wp\/v2\/tags?post=8844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}