20-minute routine will reverse the effect of a bad night's sleep

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Struggling with the aftermath of a bad night's sleep? Just 20 minutes of morning exercise can counteract those effects, a study from the University of Portsmouth suggests. Research highlighted in Frontiers in Neuroscience indicates that due to the dark and cold, we need extra kip in winter months.

However, tackling a quick session of moderate-intensity exercise may be all it takes to sharpen cognitive function, says Gavin Cowper, a fitness expert at Exersci. Gavin explains: "The shorter days and colder temperatures in winter can significantly affect our sleeping patterns, energy levels and mental clarity. Research shows that our bodies naturally crave more sleep in winter, but we tend to struggle to get a full night's sleep, most often due to various anxieties."

He also adds: "Luckily, engaging in 20 minutes of moderate exercise has been proven to offset the effects of a poor night of sleep. This quick activity boosts brain function and improves focus, mood, and overall mental clarity. Best of all, you can easily fit these short exercises into your day-to-day routine! ", reports Gloucestershire Live.

Brisk Walking: “A quick 20-minute walk can greatly improve your mental clarity and lower stress levels. Rhythmic, gentle cardio-like walking promotes blood flow to the brain, providing essential oxygen and nutrients that improve cognitive function. Walking through certain settings like the park and being around nature can also boost your mood and sharpen your focus. A morning walk can provide a much-needed boost of energy to start the day, while an evening stroll can help you relax and reset your mind.”

Pilates: “Pilates are a unique way to engage both mind and body by focusing on controlled movements and intentional breathing. The slow, precise exercises build core strength and improve flexibility while improving your mental clarity. A 20-minute pilates session, especially in the mid-morning or early afternoon, is an ideal way to refresh and re-centre yourself during the day. This will help you combat midday fatigue, allowing you to focus on tasks with renewed energy.”

Cycling: “Whether cycling outdoors or using a stationary bike, this moderately intense aerobic activity stimulates both the brain and body. Your increased heart rate while cycling sends more oxygen to the brain, which can boost your cognitive function and memory. Cycling is also a great opportunity for a mental break, shifting your attention away from any tasks on your mind to a physically engaging activity. If done in the late afternoon, it can be a necessary energy boost to complete your day or reduce stress in the evening.”

Dance: “Dancing blends coordination, music, and physical activity, activating several regions of the brain that control movement, mood and memory. Moderate-intense dances like salsa or Zumba are enjoyable workouts that can improve your mental sharpness and agility. The rhythmic movements engage the brain’s motor pathways, while the music boosts your mood. Dancing in the evening can be an excellent way to relieve stress while maintaining your cognitive flexibility and improving your wellbeing before bedtime.”Story SavedYou can find this story in  My Bookmarks.Or by navigating to the user icon in the top right.