Have you been constantly smashing your exercise routine and now finding it hard to miss even one session? We get that (or not).
It’s normal to be afraid you’ll lose the progress you took so long to build. But sometimes, it becomes difficult to avoid sleep deprivation because you juggle many responsibilities, so you end up in some cognitive dissonance – should you exercise despite lack of sleep?
While we aren’t precisely world-beating athletes, we know a thing or two about sleep and exercise. Is not having enough time to snooze an excellent reason to miss squats the next day? Time to find out!
A Good Night’s Sleep = Better Athletic Performance?
Before we delve further into the topic, let’s start with a quick primer about the relationship between sleep quality and exercise.
According to a Stanford study including basketball players, sprints, and sleep hygiene, players who slept for 10 hours or more recorded faster times on half and full-court sprints. They also shot a better percentage from both free throw and three-point lines.
So does that mean all it takes to beat Steph Curry is to wake up with enough sleep? While that’s oversimplifying what it takes to be the greatest shooter of all time, even the recent NBA Finals MVP adhered to sleeping between 10-12 hours a day to recover from fatigue and injury.
We may not be doing cardio to play in the big leagues, but we can’t deny the effects of sleep on physical performance and energy reserves. Simply put, poor sleep and even simple exertions like aerobic exercises don’t mix well.
Does this spell the end for following late-nighters with early morning exercise for a pick-me-up? It appears so.
An improved circadian rhythm and better sleep do wonders for the body; sadly, the inverse is also true. Stated otherwise, if you didn’t have adequate shut-eye, the only gym you should be entering is a Pokemon gym. Better yet, just take a cheat day and rest.
Find the Balance
We know from elementary science that exercising does wonder to the human body. It lowers the risk of type II diabetes, high blood pressure, and even a heart attack. Sports medicine experts also believe that physical activities, whether bodyweights or intense workouts or training sessions, can lead to improved mental health – fresh, healthy, and always ready to seize the day.
So does sleep. Although it requires less physical effort than working out – it gives you a sound mind and body too. Well, sleep and exercise, it’s a potent tag team, these two.
Much like everything else in life, striking a balance is critical. In fact, the Australian Government has provided physical activity guidelines that state doing any physical activity is better than none. So how you find your balance depends on your current level of exercise and how much sleep you have on you.
I Lack Sleep, Should I Exercise When…
I pulled an all-nighter? When running on ZERO hours of sleep, it’s recommended to go home and get enough rest. Not only does this increase your risk of injury, but it also impacts your body’s ability to recover and repair itself. Being sleep-deprived also raises cortisol levels, making your immune system vulnerable to viruses. So, yes, just get the day off… from working out, that is.
I’m hungover? Don’t do it if you’re still feeling nauseous first thing in the morning. The most important thing you need to do when hungover is to rehydrate. Once all the hangover begins to settle down, breaking a sweat with a gentle exercise could do the trick. Try simple stretching exercises like yoga.
I feel jet lagged? Absolutely, but do listen to your body. Pause right away should the exercise start making your jet lag worse. Fortunately, some studies show that regular exercise AT THE SAME TIME can help achieve quicker recovery. So, if you exercise at 7 AM in Melbourne, do it at 7 AM wherever you go. Just don’t do high-intensity exercises, to be sure.
I slept under six hours (but still feel okay)? This is where you can do some compromising to balance sleep and exercise. If your sleep deprivation is not chronic and you think that it hasn’t sucked the life out of you yet, it should be fine to exercise for a maximum of 30 minutes. DON’T do high-intensity, long-duration, or even heavy weight-lifting exercises. It’s best to just be on the move – stay on the treadmill, do some walking, incorporate light weights, or even do a short yoga session. Keep an eye on your heart rate as well.
I always work out? If you work out between four to all days of the week and feel exceptionally weak, it may be your body’s way of telling you to rest. Slow down for a bit. Rest days can significantly improve your muscle strength as it recovers because your growth hormone (GH) levels are highest during sleep. Overtraining and failing to rest will only get you to a plateau – unable to see any more improvements in muscle growth or fat loss.
Related Article: Can We Work Out Before Sleep?
In ALL the mentioned cases, don’t succumb to the trap of pre-workout drinks or stimulants. You’re way better off taking a good nap on one of the Ecosa mattresses than relying on a temporary adrenaline rush.
Bottom Line? Listen to Your Body.
Often your instincts will tell you when you can or cannot exercise. Listen to what it tells you because it all depends on how you feel. And we don’t mean the lazy feeling – we mean the feeling of not being able to push your body any further. If you feel like forcing it, pack your bag and go. It will only do more harm than good.
Finding the balance between sleep and exercise ties well with listening to your body. Over time, you’ll get a good rhythm of your on/off days, and it’ll be second nature to know just when to rest.