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?
Understanding Sleep Quality & Its Importance
Gym is life. But what If you’ve had little to no sleep the night before, should you still go? Is it ok to push yourself and exercise? Or should you just rest it out and get more sleep?
When exercise is life, and you have built a great routine workout, should you still hit the gym despite the lack of sleep? Let us find out
The Impact of a Bad Night’s Sleep on Athletic Performance
Having little 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 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.
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 my word for it; look into the research and how your body feels.
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.
Addressing Persistent Sleep Challenges: Time for an Upgrade?
If you aren’t getting enough sleep on a regular basis, then you need to also look into your sleeping environment. Your mattress and your pillow do play a big part in your sleep quality.
Your mattress can sag over time Your pillows, can also go flat. This can al lead to discomfort.
If your bedroom essentials loose their comfort feel, replacing them may be a good decision.
Get a mattress that suits how you sleep. The best mattress can support your spine in whatever position you lie down in. This can help you fight body pain as you sleep.
Also, an ergonomic pillow can do wonders for neck and spine. This can help you sleep better.
Don’t forget to create a peaceful vibe in your bedroom. Make your that your room temperature, lighting and atmosphere help you sleep.
Remember that sleep quality is just as important as quantity. Sometimes, a comfy and supportive mattress and pillow can make all the difference.
Bottom Line? Listen to Your Body
Your body will tell you when you can and cannot exercise. Listen to it. It all boils down to what your body feels.
It doesn’t mean that you skip a day or two of exercise that your 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 rhytm to when you grind in the gym and when you rest.
Sleep & Rest Day FAQs
How much is “enough sleep” for optimal health and well-being?
Most adults require between 7-9 hours of sleep every night. 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 for sleep essentials to sleep better? Check out Ecosa’s mattress and pillow now.
