SHOULD YOU WORK OUT WHEN YOU DO NOT SLEEP WELL?

​We all know the importance of a good night’s sleep. You wake up feeling energized and ready for the day, if you get the recommended 7-9 hours. If you only get a couple of hours and endure a restless night, you probably just want to stay in bed when the alarm sounds. Sleep is crucial for recovery, but exercise is equally important. Should you skip your workout or try to push through?

It all depends on the individual. If you normally get 7-9 solid hours of sleep and train consistently, but your sleep was horrible, you should probably skip your workout. If your sleep was off a little, and you are not consistent with workouts, do not use this as an excuse to skip. No matter what you decide, you can dial the intensity down and still get a quality workout. 
 
Getting enough sleep and getting regular exercise are vital for longevity. If you have ever tried to train after a night of horrible sleep you know the struggle. The weights feel super heavy, balance might feel off, and you feel sluggish in general. Everything feels harder. You can still be active after a bad night without overly exerting yourself. 

Why sleep is so important
 
Without sleep, your muscles cannot recover from the stress you put them through during workouts. This crucial recovery time is needed for muscles to grow bigger and stronger. 
 
Getting enough sleep will give you motivation and strength to maximize your workout. It also helps with concentration, focus, and mood to make you more efficient. 
 
What kind of exercise is best when you don’t get enough sleep?
 
This varies for everyone, but you can safely aim for a low intensity workout. Going for a 30-minute walk in the sunshine, followed by some stretching can do wonders for a tired body and mind. If you want to stick to your strength training routine, it is more than okay to go with lighter weights and go through the motions. You can turn it into a day where you practice skills and movements. Just avoid high intensity; this is not the time to push your limits.

Using only your bodyweight for exercises is another option when you don't feel 100%.

Do anything that makes you feel good and happy. Forget the all-or-nothing mentality. A light exercise day still makes a difference. Afterall, the key to achieving personal fitness goals is consistency. 
 
How to get better sleep
 
We tend to put a lot of thought into our workout routines, but a sleep routine is just as important. Here are some habits that can improve your sleep:
 

1. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
2. Turn off electric devices. Device screens produce blue light, which is the part of the light spectrum most active in our sleep cycle. Stimulation of this part of the brain suppresses production of melatonin, making it difficult for many people to “turn off” their brains and fall asleep.
3. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. 
4. Avoid large meals, caffeine, and alcohol before bedtime. 
5. Get regular exercise. Even small amounts of consistent physical activity may improve your sleep and overall well-being.

​Final thought
 
Listen to your body. If you need to take a day off from working out, it will not halt your progress if you are normally consistent. Get the rest you need and get back to your routine the next day.