We’ve all been there: tossing and turning all night, watching the clock, and dreading that early morning alarm. You wake up groggy, cranky, and with bags under your eyes that even your favorite under-eye cream can’t fix. The question that crosses your mind—“Should I still work out?”—is one of the most debated topics in the fitness world.
On one hand, you might feel like staying in bed is the only logical choice. You’re tired, and pushing yourself could feel like a fast track to burnout or injury. But here’s the thing—missing a workout just because you didn’t sleep well might not be the best move. In fact, getting that sweat session in could be exactly what you need.
Sleepless and Stuck
Let’s talk about the elephant in the room: how a poor night of sleep impacts your workout motivation. When you’re sleep-deprived, both your mind and body are screaming at you to skip the gym. It’s easy to convince yourself that resting is the best course of action. After all, won’t your workout suffer if you’re not at 100%? The fear is real. You may worry about performing poorly, feeling sluggish, or even hurting yourself because you’re not as alert.
However, research suggests that while sleep deprivation can impact your workout performance to a degree, the benefits of exercising, even when tired, far outweigh the negatives. Let's dive into why.
Science Says: Yes, You Should Still Work Out
1. Exercise Boosts Energy, Even When You’re Tired
It may sound counterintuitive, but exercising can actually give you a jolt of energy. When you move your body, you increase blood flow and oxygen to your brain, which helps shake off that groggy, sluggish feeling from a bad night’s sleep. A study published in the journal Psychotherapy and Psychosomatics found that a 20-minute workout can improve your energy levels by 20%.
Translation: those squats and push-ups could be the caffeine boost you need, minus the jitters.
2. Exercise Improves Sleep Quality
One of the main reasons people experience poor sleep is stress, and guess what? Exercise is a natural stress reliever. Whether it’s high-intensity intervals or a steady state run, working out helps reduce cortisol levels (that pesky stress hormone), allowing your body to relax and unwind more effectively at night.
The National Sleep Foundation notes that regular exercise can help you fall asleep faster, improve your sleep quality, and even reduce the risk of sleep disorders like insomnia. So, while you might be dragging yourself to the gym after a restless night, it could lead to better sleep in the future.
3. You’ll Elevate Your Mood
Sleep deprivation doesn’t just affect your energy levels, it messes with your mood. You’re more likely to feel irritable, anxious, or downright grumpy after a bad night of sleep. But working out releases endorphins, the feel-good chemicals in your brain that help combat those negative feelings. In fact, research from Harvard Medical School shows that exercise can be just as effective as antidepressants in managing mild to moderate depression.
Even a quick, moderate workout can reset your mental state and turn your day around. Imagine walking into the gym feeling groggy and stressed, and leaving with a clearer head and a sense of accomplishment. It’s a win-win.
4. Movement Fights Off Inflammation
Sleep is critical for the body’s recovery process, and poor sleep can increase inflammation in your muscles and joints, leading to stiffness and discomfort. While skipping your workout might seem like the best way to avoid soreness, light to moderate exercise can actually help reduce inflammation by improving circulation and encouraging the body’s natural healing processes.
Think of your workout as a form of active recovery, especially if you're not pushing yourself to the extreme. This means you don’t need to go for a PR or crush a grueling HIIT session. A moderate workout like walking, stretching, or a light weightlifting routine can help flush out inflammation and leave you feeling more mobile and refreshed.
5. Consistency Over Perfection
If you’re aiming to hit your fitness goals, the key isn’t perfection—it’s consistency. Skipping workouts because of bad sleep can easily turn into a slippery slope, making it harder to stay on track. One bad night of sleep doesn’t have to ruin your routine.
By sticking to your workout plan, even on those rough mornings, you’re building discipline and resilience. It’s this consistency that brings long-term results. Plus, you’ll reinforce the habit of showing up, regardless of circumstances, which is a powerful mindset to cultivate.
When to Skip: Know Your Limits
While the science is clear that working out after a bad night’s sleep is generally a good idea, there are a few exceptions. Listen to your body—if you’re feeling dizzy, light-headed, or completely drained, it might be best to skip or modify your workout for the day. It’s also wise to take it easy if you’re recovering from illness or facing extreme stress.
But for the average “I just didn’t sleep well” kind of day, powering through your workout (at a slightly lower intensity if needed) is the better choice.
Pro Tips for Exercising on Little Sleep
- Warm Up Well: Your reaction time and coordination might be off after a sleepless night, so give yourself extra time to warm up and get your blood flowing. This will help reduce the risk of injury.
- Focus on Form: If you’re tired, you’re more likely to make mistakes with your form, which can lead to injury. Pay close attention to your body positioning during lifts or movements.
- Lower the Intensity: There’s no shame in scaling back. Choose a workout that aligns with how you’re feeling—maybe go for a walk, a stretch session, or some light resistance training instead of a high-intensity cardio class. Always tell your coaches at enduraLAB what’s going on and we will help you find the perfect movements at the right intensities.
- Hydrate and Fuel Up: Lack of sleep can dehydrate you, so make sure to drink plenty of water and eat a healthy, balanced meal or snack before hitting the gym.
The Takeaway
So, should you work out after a terrible night of sleep? Yes—most of the time. While your performance might not be top-tier, the benefits of exercising, even when you’re feeling less than your best, far outweigh the downsides. You’ll boost your energy, improve your mood, and help your body fight off the negative effects of sleep deprivation. Plus, sticking to your routine will help build the consistency needed to reach your fitness goals in the long run.
Next time you wake up feeling like you barely slept, lace up your sneakers, hit the gym, and give your body the movement it craves. You’ll thank yourself later.
