Caffeine is not necessarily the best solution to compensate for insufficient sleep …
When tired, caffeine acts as a stimulant, temporarily masking the effects of lack of sleep. She boosts attention and improves mood at the moment but she does not repair the hours of sleep lost. “It delays falling asleep, reduces the duration of our sleep and makes it less satisfactory”, explains Professor John Young, researcher at the University of Teesside. Clearly, which seems to be a precious help to face the day could actually maintain a vicious circle of fatigue.
Indeed, the human body needs sleep to work well. It is a vital function that allows the brain to consolidate memory, treat emotions and regulate bodily functions. When we do not sleep enough, there are immediate effects on concentration, responsiveness and even decision -making. In this context, coffee gives the illusion of being more alert, but does not really compensate for sleep debt. Furthermore, it comes to disrupt the natural cycles of the body, in particular by delaying the production of melatonin, the sleep hormone. Result ? A potentially less restorative next night and an even stronger dependence on caffeine the next morning.
Faced with this observation, researchers have compared the impact of different strategies on daytime fatigue (during the day). A study published in the journal Physiology and Behavior Journal highlights a simple underestimated reflex: physical activity. According to this research, a short sports session could be much more effective than a coffee to improve vigilance and cognitive performance after a bad night. Professor John Young goes in this direction: “We have shown that even a small amount of moderate exercise could help fight the effects of lack of sleep. A walk, a bicycle ride, a swimming session or even some movements at home stimulate the mental processes affected by fatigue.”
In parallel, another study, conducted by the University of Bari (Italy), observed the effects of 10 minutes of exercise on concentration and responsiveness. Result: participants who have even briefly moved displayed much better cognitive performance than those who have simply consumed caffeine. This effect is noticed both indoors and outdoors, and does not necessarily require intensive training. A simple fast walk is enough to restart the machine.
