Should You Sacrifice Sleep To Exercise?
Eric, one of my online fat loss clients, asked me:
A question for you to ponder (if you even have to think about it) and we can discuss tomorrow. Say someone had to constantly get 1-2 hours less sleep than optimal to exercise a few times a week. Is that better than the alternative of total sleep and no exercise? It is probably a fake choice fostered by bad planning, but it’s something I get confronted with throughout the week.
Eric is a stud. He’s a lawyer consistently billing 70-80 hour weeks, and he ran his first marathon a few weeks ago with no music or other distractions in his ears.
If you, like Eric, need to choose between sleep and exercise, here are three thoughts to help you make the right choice.
1. Exercise ameliorates some negative effects of sleep loss.
“Idk if I’m hungover, dehydrated, or have a fever 💀 Or maybe just tired ” - A text I got from Kelly on Saturday, after she only slept 5 hours because she was too hyped up from Duke’s win.
It's no secret that a poor night's sleep can wreak havoc on your body and mind.
From impaired blood sugar regulation to diminished cognitive function, the effects of sleep deprivation can be far-reaching. However, engaging in regular exercise can serve as a powerful counterbalance to these negative effects.
Physical activity can help improve blood sugar regulation and blood pressure levels, even after a night of suboptimal sleep.
Exercise stimulates the release of endorphins and neurotransmitters like dopamine and serotonin. This can enhance cognitive function and focus, mitigating mental fog after a poor night’s sleep.
Last, exercise may help offset the increased risk of death seen with poor sleep.
A 2023 study published in the European Journal of Preventive Cardiology revealed that sleep deprived individuals who met the World Health Organization's guidelines for moderate-to-vigorous physical activity (≥150 min of moderate physical activity, or ≥75 min of vigorous physical activity, or equivalent combinations of both throughout the week) experienced a reduced risk of mortality.
These results underscore the ameliorating impact of exercise on those that struggle to get enough sleep.
So, is the case closed? Exercise over sleep, always?
Not so fast! The choice between exercise and sleep also depends on how often you exercise.
2. How many times do you exercise in a typical week?
Be honest with yourself, pal.
If you’re burning the candle at both ends and waking up at 4am to smash your 10th workout of the week, get some sleep.
If you haven’t worked out in a month and you’re deciding whether to choose 7 hours sleep and a workout or 8.5 hours of sleep and no workout, get your butt to the gym!
In short, the frequency of your exercise routine plays a crucial role in determining whether sacrificing sleep for a workout is justifiable.
Guidelines I suggest, based on no research whatsoever:
If you typically exercise three times a week or less - Prioritizing exercise over sleep ~3 days each week may be a reasonable compromise, provided you're not consistently depriving yourself of adequate rest.
If you're committed to daily exercise sessions (5+ each week) but find yourself falling short on sleep (<7 hours/night) - Allocate additional time for rest 2-3 days/week.
A practical strategy for individuals with demanding weekday schedules, like Eric, might involve consolidating longer workout sessions on the weekends while incorporating shorter, high-intensity workouts during the week.
This could look like:
M - 20 min HIIT cardio
T - Rest
W - 100 push ups, 100 bodyweight squats, 100 band pull aparts in as little time as possible
Th - Rest
F - 30 min walk
Sa - 90 minutes of upper body strength and low intensity cardio
Sn - 90 minutes of lower body strength and high intensity cardio
This approach allows for flexibility in balancing fitness goals with the demands of work and family life.
That balance between work, family, and fitness, is the most important consideration when deciding between exercise and sleep.
3. Your definition of “balance” depends on your season of life.
Let’s contrast Eric, Andrea (another one of my clients), and me:
Eric - Grinding through the early phase of his law career and working 10-12 hours/day.
Andrea - Single mom of two young kids, working full time.
Me - No billable hours, no kids, and few serious responsibilities.
Eric and Andrea’s ideal versions of “balance” are going to look a heck of a lot different than mine.
Ultimately, the time you’re able to devote to exercise is deeply contingent upon the unique circumstances of your life.
Just as Eric's commitment to law shapes his approach to fitness, so do the demands of parenthood, career aspirations, and personal interests influence the choices we make regarding sleep and exercise.
Recognizing that these priorities are fluid and subject to change allows us to cultivate a sense of equilibrium that honors our current season of life.
The decision to sacrifice sleep for the sake of exercise is not a one-size-fits-all proposition. Finding balance amidst the chaos requires a thoughtful, adaptive approach—one that prioritizes self-care without losing sight of the bigger picture.
And if you’re not feeling the nuanced discussion of balance between fitness, work, and family and just want to be told what to do - if you exercise less than 3 times/week, drag yourself out of bed and go work out, you lazy sack of potatoes.
Best,
John
These chicken nuggets are high protein, low calorie, and taste amazing. A game changer!
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