How to Offset the Brain Fatigue Following Poor Sleep
Two standard practices that can help you function better after sleep deprivation
Matt Walker, the author of Why We Sleep, teaches us that sleep deprivation comes at a significant cost on the body.
He, along with a large body of research, suggests that 7–8 hours is the sweet spot. When you get less than 7 hours of sleep, the adverse effects can start to accumulate.
Sleep is a fundamental human function that activates deep repair and restoration mechanisms while we are in shut-eye mode.
When you get less than 6 hours of sleep, the body feels it.
Here are some of the adverse effects of sleep deprivation:
- Poorer insulin sensitivity — you will have more food cravings and higher blood sugar spikes after eating food the next day.
- Less memory consolidation — makes learning very difficult.
- Poorer mitochondrial function — the powerhouses of your cells enter a ‘power saving mode’, leading to less energy.
- Less brain detox — your brain cells have more crud to deal with, which can further impair brain function if accumulated over time.
- Less muscle repair — muscle gains/repair happen when you sleep.
- Reduced focus and concentration — less than 6 hours of sleep for 3 nights in a row can impair concentration as much as being over the legal alcohol limit.
- Poor decision-making — impaired brain function can prevent smooth thought processes.
- Weakened immune system — chronic sleep deprivation leads to increased susceptibility to viral infections and cancer risk
- Cardiovascular issues — sudden cardiac events like stroke and heart attack increase by 24% after daylight saving time (losing 1 hour of sleep).
- Poorer reproductive health — reduced fertility in men and women.
All around, sleep restriction negatively impacts many physiological parameters in the body and deprives the body of the ability to function at its best.
Two solid tools for mitigating transient cognitive deficit and health risks that come with sleep deprivation:
Creatine — 1
Creatine is well-known in the gym world for its ability to help improve muscle gains.
It's been established that it helps the body produce ATP, or energy, quicker. This translates to a few extra reps or adding more weight when strength training, increasing the volume of exercise and therefore allowing more muscle hypertrophy (gaining more muscle faster).
It turns out that creatine is also great for brain health at higher doses.
A recent study revealed that a single, large dose of creatine (about 20–30 grams) given after 21 hours of sleep deprivation helped stabilize the brain’s energy reserves, improve cognitive performance, and increase processing speed compared to a placebo.
Human health researcher and enthusiast, Dr. Rhonda Patrick, also testifies to the cognitive support recevied from supplementing daily.
Creatine has also been studied for its benefits on ADHD, cognitive decline and post-stroke brain recovery.
The growing pool of evidence shows us that creatine is just as much a brain supplement as it is a muscle supplement.
I like to add 10g to my coffee in the morning (nope, it doesn't alter the flavour) to help kickstart the day.
I'll have a second round of another 10g on days following poor sleep (less than 6 hours).
HIIT (High-intensity interval training) — 2
Engaging in physical activity, such as HIIT, has been shown to offset the impaired metabolic effects following sleep deprivation.
A 2021 study involved a group of young males who were intentionally sleep-deprived to 4 hours or less of sleep per night for 5 days, demonstrating that lack of sleep clearly lowered mitochondrial function, protein synthesis and glucose tolerance. The subgroup that performed HIIT while being sleep deprived over the 5 days was all spared of these adverse physiological effects.
Takeaway: The HIIT was able to offset the adverse physiological effects of sleep deprivation.
Here are a few HIIT options you can look into:
The Norwegian 4x4 Protocol
(an old Norwegian ski team workout)
- Protocol: 4 intervals of 4 minutes at ~85–95% max HR, each followed by 3 minutes of active recovery.
- Duration: 28 minutes total.
- Frequency: Usually done 1-3 times per week.
- Duration in studies: 8 weeks — 6 months.
Proven Benefits
- VO₂max improvement: ↑ ~13% in sedentary adults after 8 weeks (3×/wk)【Helgerud et al., 2007】.
- Stroke volume & cardiac output: ↑ significant improvements vs. moderate-intensity continuous training (MICT).
- Blood pressure: ↓ systolic BP by ~12 mmHg in hypertensive individuals after 12 weeks【Wisloff et al., 2007】.
- Endothelial function: Improved flow-mediated dilation in coronary artery disease patients.
- Insulin sensitivity: Improved after 12 weeks in metabolic syndrome patients.
- Longevity markers: 5-year RCT in older adults (70–77 yrs) showed HIIT groups had lower all-cause mortality than MICT【Stensvold et al., 2020】.
30–20–10 “Danish 10–20–30” Protocol
- Protocol: 30s low intensity + 20s moderate + 10s all-out, repeated for 5 minutes per block. Usually 3 blocks = 15 minutes.
- Frequency: Usually 3 times per week.
- Duration in studies: 7–8 weeks.
Proven Benefits
- VO₂max: ↑ 12% after 7 weeks (runners, 3×/wk)【Bangsho et al., 2012】.
- 5K running time: Improved by ~38 sec after 7 weeks.
- Blood pressure: ↓ ~5 mmHg systolic after 8 weeks.
- Cholesterol & lipids: ↓ LDL and total cholesterol in middle-aged adults after 8 weeks.
- Enjoyment/adherence: Participants reported the program felt easier and more enjoyable than traditional HIIT.
Beginner-friendly — Only 10 seconds “all-out” per round → less intimidating.
Tabata Protocol
- Protocol: 8 × 20 seconds at 170% VO₂max with 10 seconds rest (4 minutes total).
- Frequency: Typically 4 days per week in studies.
- Duration in studies: 6–8 weeks.
- Limitations: Brutally difficult — this is not recommended for beginners.
Proven Benefits
- Anaerobic capacity: ↑ 28% after 6 weeks【Tabata et al., 1996】.
- VO₂max: ↑ ~14% in trained athletes, equal to or greater than 60 min of moderate training.
- Fat oxidation: Later studies show improved fat burning and metabolic health markers when done 3–4×/wk.
- Time efficiency: Achieves comparable or superior cardiovascular + metabolic improvements in 1/5th the training time of traditional endurance training.
Peace to you and warm wishes — Megan
