Picture this: It’s an early morning, and after tossing and turning all night, your alarm blares its intrusive reminder.
You’ve had a night of poor sleep, and while you’re debating on hitting the snooze button for another 5 minutes, there’s another pressing question: Should you still hit the gym despite the lack of sleep?
Key Takeaways
- Getting enough sleep is important for recovery; lack of sleep can hurt your performance, hinder weight loss, increase injury risk, and limit progress from previous workouts.
- Should you work out if you didn’t get enough sleep? Listen to your body and opt for short, low-risk, or low-intensity workouts like yoga, a gentle jog, or stretching.
- A good sleeping environment leads to quality sleep—investing in a comfortable mattress, supportive pillow, and a calming atmosphere can make all the difference.
The short answer is: nope. Working out while sleep deprived sounds tempting, but without quality rest, your body won’t perform its best. Sleep is key to recovery, and skipping it can make things harder in the long run.
Want to know what to do instead? Keep reading or jump to a section to know the best move.
Jump to a section:
- Why Sleep Is the Best Warm-Up for Your Workout
- Is Sleep More Important Than Exercise?
- The Impact of a Bad Night’s Sleep on Athletic Performance
- To Gym or Not to Gym: Making the Call
- Best Exercises to Do When You Don’t Get Enough Sleep
- Is It Time to Upgrade Your Sleeping Environment?
- FAQs
Why Sleep Is the Best Warm-Up for Your Workout
Gym life is great. Staying active helps you build a healthy body, but pushing through a workout after a sleepless night is a fitness fail waiting to happen.
Sleep is the foundation of your overall health. The Sleep Health Foundation report revealed that nearly 2 in 5 Australians regularly struggle with poor sleep, and the effects ripple through every aspect of life.
From cognitive function to reaction times and physical performance, sleep plays a key role in how your body recovers and operates. When you’re working out with no sleep, you’re not just risking a sluggish gym day—you’re missing out on the benefits of full recovery.
Is Sleep More Important Than Exercise?
It goes without saying that sleep is important, but is it really more important than getting in your workout? The truth is, they go hand in hand.
Just like drinking enough water and maintaining a healthy diet, regular exercise AND 6–8 hours of quality sleep each night work together for your overall health and wellness.
But really, between your job, chores, and everything in between, it’s not always easy to prioritise both. Sometimes, you’re left wondering, “Should I workout if I didn’t sleep?” The answer depends on how your body feels, but more often than not, skipping your gym day to snooze is what your body will appreciate.
The Impact of a Bad Night’s Sleep on Athletic Performance
Having little to no sleep can make your athletic performance suffer. Here’s how:
- Physical activity and energy: Not getting enough sleep can make you feel less energised. High-intensity workouts like cardio can feel much more difficult. Should your goal be strength training, bodyweight exercises and squats may give you the feeling of lifting really heavy objects.
- Risk of injuries: Lack of sleep can make you less aware and your reaction time can lessen. This makes injuries more likely to happen. You can end up making mistakes in workouts that need precise movement or balance.
- Heart rate and body temperature: Sleep deprivation throws off your body’s circadian rhythm or your internal clock. This can affect the optimal time of day to exercise. This can change heart rate and body temperature patterns.
- Cortisol levels: Cortisol is a stress hormone that might rise in response to poor sleep quality. Increased cortisol after exercise can be detrimental to muscular growth and recuperation.
To Gym or Not to Gym: Making the Call
Let’s look at a few questions to ask yourself to determine if you should still go to the gym when you haven’t slept.
Should I Exercise When…
I’ve pulled an all-nighter: You should just get enough rest if you only had less than four hours of sleep. This affects not just your chance of becoming hurt but also your body’s capacity to heal and mend itself.
Lack of sleep also increases cortisol levels. This can weaken your defences against viruses and harmful bacteria. Thus, yes, simply take the day off from exercising.
I’m hungover: If you feel queasy when you wake up, don’t push yourself anymore. The most crucial thing to do when you’re hungover is to rehydrate. Breaking a sweat with a modest activity may help relieve the hangover. Try easy stretching exercises, such as yoga.
I feel jet lagged: Yes, but please listen to your body. If the exercise begins to worsen your jet lag, stop immediately. Fortunately, some research suggests that frequent exercise AT THE SAME TIME can aid in faster recovery. So, if you exercise at 7 a.m. in Melbourne, do it wherever you are.
I slept under six hours (but still feel okay): This is where you can make some compromises to get enough sleep and exercise. If you are not chronically sleep-deprived, then you should be able to exercise for up to 30 minutes. DON’T do high-intensity, long-duration, or even heavy weight-lifting workouts. It’s better just to keep moving – continue on the treadmill, go for a walk, use light weights, or even take a quick yoga session.
I always work out?: If you exercise four to seven days a week and feel weak, your body might ask you to rest.
Slow down a little. Rest days can considerably boost muscle strength as it helps you heal. Your growth hormone (GH) levels are at their maximum during sleep. Overexercising and failing to rest can lead to a plateau, with no further increases in muscle growth or fat loss.
Best Exercises to Do When You Don’t Get Enough Sleep
If you’ve had only 5 hours of sleep (or less), staying active can still be beneficial. The catch is to keep it minimal. Here are the best exercises to try when you’re running low on sleep but still want to get moving:
- Light yoga or stretching: Focus on restorative movements to relieve tension and improve flexibility without straining your body.
- Low-intensity cardio: Activities like walking or cycling at a leisurely pace can help boost circulation and energy levels without overexertion.
- Bodyweight exercises: Opt for low-impact moves like squats, lunges, or push-ups to stay active.
- Tai Chi or Pilates: These practices combine gentle movement with mindfulness, promoting relaxation while engaging your muscles.
- Short and easy workouts: Limit your session to 15–20 minutes and prioritise exercises that don’t require heavy lifting or high intensity.
Should I Take a Rest Day? TLDR
You might want to rest instead of working out if you haven’t slept well the night before. But don’t take our word for it; listen to your body. If your muscles feel heavy or your energy is low, a rest day could help you come back stronger.
Taking a rest day after sleep deprivation enables your body to:
- Recover and limit the risk of overtraining yourself
- Reset your cortisol levels
- Prevent potential injuries caused by reduced reaction times
- It can improve your capacity to repair and develop your muscles.
However, if you’re determined not to skip going to the gym, consider changing your exercise schedule. Instead of a hard workout, do something light or some stretching.
Is It Time to Upgrade Your Sleeping Environment?
If you’re not getting enough quality sleep, your sleeping environment might be part of the problem.
Over the years, bedroom essentials lose their comfort. Your mattress can sag over time Your pillows can also go flat. This can all lead to discomfort, and replacing them may just be what you need to create a good sleeping routine.
Get a mattress that suits how you sleep
The right mattress can make all the difference in how you rest. A supportive mattress keeps your spine aligned in any sleeping position, helping you wake up refreshed and free from aches.
Switch to an ergonomic pillow
Pair your mattress with an ergonomic pillow designed to support your neck and spine. The right pillow promotes better alignment, which can improve your comfort and help you drift off to sleep more easily.
Wear comfortable clothing
Investing in high-quality sleepwear isn’t just about luxury—it’s about better sleep. Breathable fabrics and well-fitted designs can help regulate your temperature, keeping you cozy all night long.
Set the mood for sleep
Creating a peaceful atmosphere in your bedroom is key for a good night’s rest. Adjust your room’s temperature, lighting, and overall vibe. Opt for dim lighting, keep your space clutter-free, and consider calming scents like lavender to help you unwind.
Remember that sleep quality is just as important as quantity. While creating the ideal sleep space can help, it’s important to acknowledge that consistent sleep issues may require guidance from a medical professional.
Bottom Line? Listen to Your Body
It all boils down to what your body feels. Your body will tell you when you can and cannot exercise. Listen to it.
It doesn’t mean that if you skip a day or two of exercise that you’re lazy. It only means that you need to rest. Pushing yourself to work out when you feel wasted won’t do you any good.
Find the balance with rest and exercise. Create a healthy rhythm when you grind in the gym and when you rest.
FAQs
How much is “enough sleep” for optimal health and well-being?
The Sleep Health Foundation recommends between 7-9 hours of sleep every night for adults. However, individual needs may vary. You must listen to your body and get enough sleep to feel refreshed.
Why is sleep crucial for weight loss?
Sleep plays a vital role in regulating hormones that control appetite and metabolism. Without adequate sleep, your body may produce more hunger-causing hormones, making weight loss more difficult.
Additionally, a well-rested body can burn calories more efficiently.
Should I consult a professional if I struggle with getting adequate sleep?
Yes, if sleep issues persist, it’s a good idea to consult with a sleep medicine specialist. They can provide insights into potential underlying issues and recommend effective solutions.
Looking to improve your sleep? Explore Ecosa’s full range of products for all the essentials you need to create the perfect sleep environment.
