Q: Is it ok for me to workout after a night of little or no sleep?
A: One or two nights of poor sleep should not prevent you from working out. It also should not have a negative impact on your performance.
Consistently getting inadequate sleep (sleep deprivation) will have a negative impact on your performance during a workout. It will also have a negative impact on your day-to-day activities, brain function, and immune system. Studies have found the following effects of sleep deprivation:
- Decreased exercise endurance
- Increased rate of perceived exertion
- Increased levels of stress hormones – which results in memory impairment and insulin resistance
- Decreased ability to ward off illness
- Impaired muscle recovery
- Decreased glycogen synthesis – impairing the process of converting stored fuel to energy
In cases of sleep deprivation, it is more beneficial to rest/sleep than to workout.
It is important to note that humans are creatures of habit. Beyond regular and adequate amounts of sleep, the following areas will also have a positive impact on your workouts:
- Routine meals consisting of healthy foods
- Proper hydration
- Adequate rest/recovery between workout sessions
- Healthy relationships
- A daily opportunity to relieve stress