Whether you've been working late, looking after kids or just spent too long scrolling before bed, sleep deprivation can leave you feeling foggy, sluggish and unfocused.
If your current solution is to down three coffees and hope for the best, you're not alone. But if you're looking for a healthier alternative to a conveyor belt of stimulants, a new review of studies suggests creatine could help reduce some of the cognitive effects of acute sleep deprivation.
Can Creatine Reduce the Effects of Sleep Deprivation?
The review, published in the Journal of Integrative and Complementary Medicine, found 'a positive trend for creatine supplementation as an intervention for acute sleep deprivation', although it acknowledged that 'effects may vary by cognitive domain' – in other words, different aspects of brain function such as memory, attention and decision-making.
While the benefits of creatine are usually measured after a period of supplementation that allows the body's creatine stores to build up, a study published earlier this year found that a single dose could reduce sleep deprivation-induced cognitive decline.
The results weren't revolutionary – researchers recorded a 12% improvement in cognitive performance following a 0.2g/kg dose of creatine – but they do suggest the supplement may have a more immediate effect under certain circumstances.
These findings also add to a growing body of evidence suggesting that when the brain is impaired by a lack of sleep, creatine may help support cognitive performance.
How Creatine Helps a Sleep-Deprived Brain
In the case of sleep deprivation, the researchers theorised that the 'stress-related mechanisms' triggered by a lack of sleep may 'enhance intracellular creatine influx'.
In simple terms, because sleep deprivation places greater demands on the brain's energy stores, researchers believe the brain may take up more creatine to help replenish its energy supply and support cognitive function.
Why You Should Consider Creatine
Of course, this isn't the only benefit scientists have linked to creatine. While it's perhaps best known for helping people build muscle and improve gym performance, research over the past decade has broadened our understanding of what the supplement may be capable of. Studies have linked creatine with everything from supporting healthy ageing to improving certain aspects of brain function.
And if your main goal is simply getting stronger, the evidence is even more convincing. Research has consistently shown that, when combined with an appropriately challenging training programme, creatine can improve strength, power and high-intensity exercise performance.
So the next time you're dragging yourself through the day after a poor night's sleep, it might be worth reaching for the creatine tub before brewing another coffee.
Get 90 Servings of Creatine for Just £9.99
Nutrition Geeks Pure Creatine Monohydrate Powder – 315g (90 Servings), Unflavoured
Nutrition Geeks Pure Creatine Monohydrate Powder – 315g (90 Servings), Unflavoured
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.
