Six hours of sleep and 30 minutes of activity: scientists have put together the best formula for a productive day

Scientists have found out how people can improve their productivity. A study conducted at University College London has shown that moderate to vigorous exercise and at least six hours of rest at night can help improve cognitive performance the next day.

The researchers studied the short-term effects of physical activity performed in real life and found that the benefits to the brain last longer than expected. According to experts, each 30-minute increase in physical activity on the previous day corresponded to a 2-5% increase in episodic and working memory scores the next day, but only the latter remained after taking into account the participants' sleep data, The Guardian reports.

The study was conducted among 76 adults aged 50-83 who did not have cognitive impairment or dementia. They were asked to wear an accelerometer for eight days to track their sleep and physical activity as they led their normal lives.

Each day, participants were also given simple online cognitive tests to test their attention, memory, and processing speed, among other abilities.

According to the results, 30-minute physical activity increased episodic and working memory scores the next day. And when sleep data was taken into account, the results were even better, with improved memory, attention, and physical reaction time.

In addition, the researchers found that each 30-minute increase in sedentary lifestyle was associated with a slight decrease in working memory performance the next day.

However, the study has certain limitations, in particular because the participants had a high level of education and daily physical activity, as well as excellent health.

Scientists plan to conduct similar studies involving people with cognitive impairment.

"The idea is for people who have mild cognitive impairment, a very minor boost in cognitive performance on a day-to-day basis can make a huge difference," she explained.

According to the study's author, Dr Mikaela Bloomberg, they are currently unable to find out what exactly affects memory the next day, as it is believed that the effects of neurotransmitters last only a few hours. She also noted that different mechanisms may be behind the long-term effects of exercise on the brain.

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