Could lack of sleep be affecting your academic or work performance? Recent studies suggest that it is true. Only 26% of Americans get the recommended eight hours of sleep each night.1 And this widespread lack of sleep has a significant impact on cognitive and physical performance.
When you skip a night’s rest, you’re not just fighting fatigue. Studies show that lack of sleep significantly impairs reaction time, increases blood pressure, impairs memory formation, decreases attention span, and impairs executive functions, all of which are critical for successful learning and everyday decision-making.2,3,4
If you face this challenge, you are not alone. Understanding the specific ways sleep deprivation affects your brain and adopting practical strategies to regain cognitive function can help address the root causes of sleep deprivation, improving both performance and overall well-being.
Diagnosis and treatment of insomnia
Diagnosis of insomnia often begins with self-reported sleep patterns. Individuals are typically asked to track their sleep duration and quality over a period of time. This information provides a baseline understanding of their sleep patterns and helps identify deviations from the recommended sleep duration. However, self-reports are sometimes unreliable due to individual bias or inaccurate recall.
To get a more objective measure, various tests are used to evaluate the effect of sleep deprivation on cognitive and physical performance. Reaction time tests, for example, are commonly used to assess how quickly an individual can react. These tests are important because sleep deprivation is known to slow reaction times, which are especially dangerous in situations that require quick decisions, such as driving or operating machinery.
Memory tests are another tool to measure the effects of sleep deprivation. These tests often involve recalling information or recognizing patterns, which are severely impaired when an individual is sleep deprived. The results of these tests provide insight into how well the brain works in memory consolidation and retrieval, both of which are important for learning and academic success.
Common methods for dealing with insomnia focus on improving sleep quality and duration. This includes lifestyle changes such as establishing a regular sleep schedule, creating a calm sleep environment and reducing screen time before bed. Supplements such as melatonin are sometimes recommended to help regulate sleep cycles. Later in this article I will cover more tips for improving sleep.
The effect of sleep deprivation on brain function and learning ability
Researchers at the Department of Psychology at the University of Jyväskylä5 Lack of sleep affects learning by affecting the hippocampus, the part of your brain that plays a critical role in long-term memory formation. When you’re sleep-deprived, the hippocampus’ ability to integrate information slows down, leaving you with poor retention of what you’ve learned.
Moreover, the researchers highlighted the importance of both REM (rapid eye movement) and NREM (non-REM) sleep stages in memory consolidation. Disturbances at both levels negatively affect how memories are formed and stored. These disturbances in the sleep state cause a significant decline in memory performance.
However, they also pointed out6 Short-term sleep deprivation does not cause permanent damage to learning abilities, indicating that recovery can be achieved with adequate rest. A well-rested mind is better equipped to deal with daily challenges and process new information more efficiently, indicating the importance of maintaining consistent sleep habits for optimal cognitive function.7,8,9
Even a small lack of sleep can impair memory
Another study was published in the journal Neuroscience and Biobehavioral Reviews10 It has been proven that restricting sleep – even a few hours less than usual – can negatively affect how you form and retain memories.
When you don’t get enough sleep, your brain’s ability to process and store new information takes a hit. This is because sleep plays an important role in strengthening the synaptic connections between brain cells that are essential for memory formation. Without enough sleep, these connections are not strengthened effectively, making it difficult to remember what was learned.
The study found that both REM and NREM stages are important for different types of memory. REM sleep is especially important for emotional and ritual memories, such as learning a new skill, while NREM sleep helps consolidate real information, such as for a test. When sleep is restricted, both of these stages of sleep are disrupted, which strengthens memory.
Interestingly, the study11 It has been shown that the effects of sleep deprivation on memory are similar to those caused by complete sleep deprivation. This means that even partial sleep deprivation can cause memory loss. The main mechanism involves the brain’s circadian rhythm and the balance between different stages of sleep, which is important for facilitating cognitive functions.
Brain connectivity changes after sleep deprivation
According to another study published in the International Journal of Psychophysiology, the cumulative effect of sleep deprivation affects the structural connectivity of the brain.12 The researchers found that staying awake for 36 hours changed how different parts of the brain communicate with each other.
This study focused on the anterior cingulate cortex (ACC), which is important for controlling impulses and controlling attention. After sleep deprivation, the ACC showed connections with the left angular gyrus and right hippocampus. These changes indicate that some areas of the brain are working harder to compensate for the lack of sleep.
However, the authors13 He also found that ACC decreased connectivity with other brain regions, such as the right insular cortex, right paracingulate gyrus, and bilateral putamen. This reduction in communication makes it difficult to control impulses and control behavior.
These changes in brain connectivity are associated with poorer performance on tasks such as preventing yourself from making mistakes. This means that when you’re sleep deprived, your brain’s ability to self-regulate is impaired, making it difficult to focus and make good decisions.14
Creatine helps fight the effects of sleep deprivation
Creatine is best known for enhancing exercise performance, but it also plays a key role in the brain’s energy metabolism. When sleep is restricted, your brain’s storage of adenosine triphosphate (ATP), which fuels cognitive function, declines rapidly.15
By increasing energy supply to the brain, creatine helps maintain cognitive functions such as memory and quick decision-making even when sleep deprived. This extra energy helps your brain stay sharp, reducing the negative effects of sleep deprivation.16
In the year Paper published in Scientific Reports, February 202417 Creatine supplementation has been found to improve your mental performance even when you don’t get enough sleep. Fifteen healthy participants were instructed to stay awake all night, for two days. On the first night they received a dose of creatine and on the second night they were given a placebo.
The researchers assessed the participants’ brain function by conducting memory and reaction time tests. The results show that creatine supplementation partially offsets the energy depletion normally caused by sleep deprivation. This led to reduced fatigue and better cognitive performance, with significant improvements in processing capacity and short-term memory. The authors concluded:18
“(C) creatine has potential for long-term cognitive function during sleep deprivation. Our study shows that high-dose creatine counteracts sleep-deprivation-induced deterioration in cognitive performance lasting up to nine (hours) and shows a maximal cognitive effect four (hours) after oral administration. .
These strategies will help you sleep better
While creatine provides important support for cognitive function when sleep deprived, addressing insomnia is still important for maintaining overall cognitive and physical health. Here are some strategies I recommend you take to improve your sleep quality and overall well-being:
1. Establish a regular sleep schedule – Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Aim for seven to eight hours of sleep each night and try to fit it into your schedule, even on weekends. Consistency strengthens the circadian rhythm, making it easier to fall asleep and wake up naturally.
2. Create a calm sleep environment – Your bedroom should be a place to sleep. Make sure your sleeping area is quiet, dark and cool to promote uninterrupted rest. The best temperature for sleeping is 60 to 68 degrees Fahrenheit.
Avoid any distractions like TV and electronic devices. Reducing noise and light helps your body enter deeper stages of sleep, which are important for memory strength and stress reduction.
Investing in a comfortable and supportive mattress and pillows will help you sleep better. After the average lifespan of a good quality mattress is nine or 10 years, you may want to consider replacing your mattress.
3. Limit exposure to light before bed – Blue light from phones, tablets and computers can affect your ability to fall asleep. Avoid using these tools at least one hour before going to bed. Instead, engage in relaxing activities like reading a book or practicing mindfulness. Dimming the lights at night will improve the quality of your sleep and signal your body that it’s time to wind down.
4. Stress management through relaxation techniques – High stress levels make it difficult to relax and sleep. Incorporate stress-reducing exercises into your routine, such as deep breathing exercises, meditation, or gentle yoga. By calming your mind before bed, you will reduce stress hormones, improve your ability to focus and improve your overall cognitive function.
5. Avoid electromagnetic fields (EMFs) in your bedroom – EMFs disrupt your pineal gland and melatonin and serotonin production and have other negative effects. To reduce your EMF exposure, consider unplugging electronic devices and your Wi-Fi before bed. Some experts recommend pulling the circuit breaker before going to bed to kill all the power in your home.
6. Exercise every day: Your body thrives on movement and movement. It reduces the risk of cardiovascular diseases and metabolic diseases. Exercise can help you fall asleep easier and sleep more soundly. However, your body releases cortisol during exercise, which reduces melatonin secretion. Exercise at least three hours before bed, and exercise earlier if you can.
7. Try Emotional Freedom Techniques (EFT) — This method is a type of psychological acupuncture based on the same energy meridians that have been used in traditional acupuncture for over 5,000 years to treat physical and emotional pain, but without the invasiveness of needles. It is very effective in reducing stress and promoting relaxation. Watch the video below for the basic steps on how to do EFT for relaxation and stress.
