In parts 1 and 2 of our “Ultimate Debate: Sleep or Gym” series, we hashed out the benefits of both sleep and exercise. We also talked about sleep recommendations and the overlap between these two crucial areas to healthy living. So now, in part 3, we have to make the choice.
Do we hit the gym half-awake and rally a thirty minute workout despite the newborn waking us up three times last night? Or do we stay home, rest, and wait a few days, weeks or months when we’re in a better season of life to squeeze in a workout?
If you’re in a stage of life with your kiddos where good sleep is hard to come by, then I’m going to encourage you to stick with exercise. Just use certain guidelines which I’ll lay out below. If you just had a bad night or two of sleep due to other circumstances, I’ll give you a couple ways to aid in the decision process.
Method #1
One technical way to do it is by using a smartwatch or device that measures your heart rate variability (HRV) on the morning of your workout day. Many newer smartwatches like the Garmin Fenix 8 have this kind of functionality built in.
According to this Harvard Health Publishing article, HRV is “simply a measure of the variation in time between each heartbeat.” This important measurement provides valuable insights into your overall health and readiness for physical activity. If your HRV is low, it may be a sign that your body needs more rest and recovery before engaging in intense exercise. If you get that sort of indicator from your smartwatch or HRV device, then give your body the rest it needs. That way, you you don’t end up too drained of energy to hang out with your kids later.
Here’s a great article that goes in-depth with what HRV is, how to track it, and how to make improvements in it: https://bengreenfieldlife.com/article/self-quantification-articles/heart-rate-variability/
Method #2
Another less-technical way to determine if you got enough sleep and if you should hit the gym is by checking your mood and cognitive function. If you wake up feeling well-rested, mentally sharp, and in a good mood, then chances are you got enough sleep. On the other hand, if you wake up feeling groggy, sluggish, and irritable, then it’s likely that you didn’t get enough sleep. Or maybe not enough quality sleep. Not the best recipe for a good workout.
Could you still hit the weights after one night of poor sleep? Yes, of course. Let’s say you’re 32 years old and slept 7.5 hours last night. However, you didn’t sleep well because you had an extra glass of red wine with dinner. Later, your 6-year-old knocked on the door at midnight saying that they woke up with a bellyache. So you slept enough in terms of quantity but the quality was subpar and your motivation wasn’t exactly high when you woke up.
In this example, you could still hit the gym the next day as planned. The key would be to keep it light or low-to-moderate intensity. Too much high intensity work will tank your energy and increase your sleep demand. However, by sticking to the routine, you will test your mental resolve and increase your resilience. Just make sure you get back to good sleeping habits as soon as you can.
If this type of thing happens consistently, I would focus less on exercise and more on regaining control of good quality sleep. Use whatever healthy habits and routines that may entail.
The less sleep you get, particularly that oh-so-good quality sleep, the more it’ll impact your exercise. This includes your desire to exercise, your performance, and your susceptibility to injury while exercising.
Chronic lack of sleep has been linked to a variety of health problems such as obesity, diabetes, heart disease, and even depression. It also compromises your immune system, which can affect your long-term ability to exercise. I’d advise seeking professional medical help if you get to this point.
Key Takeaways on Sleep or Gym:
- Quality of sleep is just as important as quantity when it comes to exercise and overall health.
- One or two nights of poor sleep won’t completely ruin your workout, but consistent lack of quality sleep can have negative impacts on your exercise routine and the results you seek
- Exercising regularly will improve your sleep quality and make it easier to fall asleep
- Good sleeping habits are vital in order to maintain a healthy lifestyle and reach your fitness goals.
- If struggling with chronic lack of quality sleep, seek professional help. Make the necessary changes to regain control of your sleep patterns.
Additional Tips for Better Sleep:
- Stick to a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s internal clock.
- Create a relaxing bedtime routine that can include activities such as reading, meditating, or taking a warm bath.
- Make your bedroom environment conducive to sleep by keeping it dark, cool, and quiet. Consider using blackout curtains or white noise machines if needed.
- Avoid electronics before bed as the blue light emitted from screens can disrupt your body’s production of melatonin, the hormone that helps you fall asleep.
- Exercise regularly but avoid vigorous workouts close to bedtime as it can stimulate your body and make it difficult to fall asleep.
- Limit caffeine and alcohol intake, especially in the hours leading up to bedtime. Both substances can disrupt your sleep patterns.
- Invest in a comfortable mattress and pillow that support good posture while sleeping. This can reduce discomfort and help you achieve better quality sleep.
- If experiencing problems with snoring or breathing difficulties during sleep, consult a doctor to rule out any underlying health issues such as sleep apnea.
- Consider incorporating relaxation techniques like deep breathing or progressive muscle relaxation into your bedtime routine to help calm the mind and body for better sleep.
In Conclusion…
It’s essential to remember that your body needs rest as much as it needs exercise. If you’re spending hours at the gym but neglecting your sleep, you’re essentially undermining your progress. Therefore, maintaining a balanced lifestyle that incorporates both optimal sleep and gym routines will help assure that you reach your fitness goals.
So, prioritize your sleep as much as your gym routine and watch your performance hit the roof. Remember, better sleep equals better gym performance and better gym performance equals better sleep. If you’re in a season of life where exercise isn’t super convenient, listen to your body, do what you can do, and hit it hard when quality sleep is back on the table.
Do you notice an impact between sleep and the gym in your own life? Do you have to prioritize one over the other? Share your thoughts about your own sleep and gym routines in the comments below.
