The five 20-min exercises that fix sleep deprivation as well as a nap

A workout might be the last thing you feel like after a restless night, but new research suggests a short burst of exercise can help keep your mind sharp even when you’re sleep-deprived, offering similar benefits to that of a nap. The study from McGill University in Canada involved 54 healthy young adults who stayed awake for 30 hours under lab supervision. Each was assigned either a 20-minute cycling session, a 90-minute nap or a control condition. Several days later, researchers tested their memory for images they had viewed immediately after the intervention. They found those who exercised or napped remembered significantly more images than participants who did neither, performing about 22 per cent better. Brain recordings showed that exercise and napping offered different benefits. Napping appeared to help the brain recharge, making it easier to take in and remember new information. Exercise, meanwhile, helped the brain use its remaining resources more efficiently, without making respondents feel more tired. Shorts The authors note that while exercise cannot replace sleep, it may help people function better when taking a nap isn’t possible. Sleep and body clock specialist Dr Katharina Lederle says that while exercise is never a substitute for sleep, “which is what helps you recover, and is what matters long term”, it is a common misconception that exercise will make you feel more tired. “We often actually feel more energised after having done exercise. Try it yourself, next time you feel sluggish, run up the stairs and see how you feel.” In an ideal world, you’d do both, she adds. “Nap for 20 minutes, then exercise – that gives your alertness a double boost.” Exercise can boost energy levels, “helping you to feel more awake, more clear-headed, and less stuck in that foggy, sluggish state, because it gets blood and oxygen flowing”, explains Kate Rowe-Ham, author and mid-life and longevity strength coach. “The endorphins help lift mood, and it can give you that mental reset people are looking for, particularly after a poor night.” The key is to avoid anything too physically draining. “The goal isn’t to punish your body or push through exhaustion,” she adds. “That’s why something around 20 minutes can work so well – it feels manageable, lifts your heart rate and improves alertness, but it doesn’t leave you feeling wiped out afterwards.” The best time of day to work out if you’re feeling tired and sluggish Move earlier in the day, ideally with daylight, instructs Rowe-Ham. “Starting your day with a brisk walk outside in the morning light can make a real difference to how awake you feel.” Will Pate, strength and conditioning master trainer at Third Space London, agrees, adding that morning movement “works with your natural cortisol rise and helps clear lingering melatonin. The other window I’d target is the early to mid-afternoon slump (around 1pm to 3pm). A short walk within this time frame can replace the nap you’re not able to take.” Kate Rowe-Ham recommends avoiding anything too draining (Photo: Sophie Mitchell) This is when concentration tends to dip. “Just getting up and moving your body for 15 to 20 minutes can completely change the tone of the rest of the day,” Rowe-Ham says. She cautions against doing anything too rigorous in the evening, particularly if your sleep is already “off”. “Avoid exercise too close to bedtime, since raising your heart rate and body temperature in the couple of hours before sleep can delay you nodding off, which just adds to the sleep debt you already have,” Pate adds. If evening is your only option, keep it purposely low in terms of intensity, advises personal trainer Ollie Thompson. “Overall, just don’t wait to feel ‘ready’. On a bad sleep day, motivation is often the first thing to go and you’re likely to have a mental battle to get it done, which is why I suggest doing it in the first half of the day.” Ultimately, what type of exercise you choose, and at what pace, will probably depend on your mood and what’s possible in the time you have. Below, trainers suggest different ways to add movement into your day in under 20 minutes, that will leave you feeling energised rather than exhausted. The 20-minute bodyweight strength circuit “This is a deliberately moderate strength circuit I’d programme for a sleep-deprived client,” Pate says. Warm-up (three minutes): arm circles, leg swings, bodyweight squats, cat cow. Main circuit (14 minutes): three rounds, 40 seconds on and 20 seconds off per exercise, with 60 seconds rest between rounds. Effort should sit around five to six out of 10; you should still be able to talk through it. 1. Bodyweight squats 2. Press-ups, knees down if needed 3. Alternating reverse lunges 4. Glute bridges 5. Plank hold 6. Standing mountain climbers (a lower impact version of the full movement) Cool down (three minutes): slow walking with box breathing, four seconds in, four hold, four out, four hold, to bring things back down rather than leaving you wired. 100 jumps in one minute Dynamic movements, such as jumping exercises, can be particularly effective for a super quick energy boost. “Jumping movements, such as rope skipping, jumping jacks or star jumps, can trigger a faster release of adrenaline and other chemicals linked to alertness that your nervous system produces,” Pate explains. Rowe-Ham is a fan of the 100 jumps a day micro-workout trend. “I bounce on the spot, and it takes no longer than a minute. You can do it on a trampoline if you have one. It boosts endorphins and shifts my mindset,” she says. “Crucially, it supports bone density, which is so important for women in their forties and beyond who may avoid impact exercises. It’s also a fun one to do with your kids, and many suggest it has a lymphatic benefit too.” A pacey walk with intervals Amp up your morning or post-lunch walk with intervals. Rowe-Ham suggests doing two minutes at a brisk pace (or jog), followed by one minute of slower walking. “I like to wear a weighted vest for this.” This adds intensity, increases heart rate, as well as calorie burn and adds in core strength benefits. Basic stair climb “Use the stairs in your home or apartment or office building and simply go up and down in a structured pattern,” suggests Thompson. “For example, 30 seconds climbing – 30 seconds rest, repeat for 15-20 rounds.” HIIT intervals on a stationary bike “If you’ve got a stationary bike, this simple formula can work really well,” Thompson says. “One minute of near-maximal effort followed by one minute of very easy pace, repeated for 5-10 rounds (or 10-20 minutes).”