Gina Johnson
Exercise and sleep are both essential to our overall well-being. However, what happens when we don't get enough sleep and decide to exercise anyway? Sleep is crucial for muscle recovery and growth, and a lack of it can make us feel less energised and increase our risk of injury. While some sources suggest that moderate exercise can improve sleep quality, working out on no sleep may not be the best idea. So, what happens if you exercise without sleep?
| Characteristics | Values |
|---|---|
| Athletic performance | Suffers |
| Energy levels | Lower |
| Risk of injuries | Higher |
| Reaction times | Slower |
| Muscle growth | Lower |
| Recovery | Impaired |
| Weight loss goals | Undermined |
| Pain | Felt more acutely |
| Motivation to exercise | Lower |
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What You'll Learn
You're more prone to injuries
Exercise without sleep is not recommended, as it increases your risk of injuries, lowers your athletic performance, and impairs your recovery.
Firstly, a lack of sleep can make you less aware and reactive. This means that you are more likely to make mistakes in workouts that require precise movement or balance, increasing the risk of injury. For example, rock climbing requires a lot of focus and quick reactions, so it is not recommended after a poor night's sleep. Instead, a gentle jog or a stationary bike are safer options as they are low-risk and low-intensity.
Secondly, sleep deprivation can make us feel pain more acutely, making any exercise feel harder. This is because our body has not had the chance to recover and repair. When we sleep, our body secretes human growth hormone (HGH), which is crucial to post-workout recovery and helps our muscles build up stronger and bigger over time. Without this, we are more likely to feel sore and tired, which can lead to further injury.
Thirdly, a lack of sleep can affect our motivation to exercise and make us more likely to dread our workouts. This can be detrimental to our long-term fitness goals and adherence to a fitness plan.
Finally, sleep plays a critical role in our training and performance. Sleep deprivation can lead to central fatigue, where the brain decides that the muscles are tired before the glycogen (energy in our muscles) is exhausted. This can cause us to feel exhausted faster and increase the risk of injury.
Therefore, it is important to listen to your body and adjust your workout and sleep routine accordingly. If you are feeling exhausted, it is better to opt for a low-intensity workout or a gentle walk to avoid the risk of injury.
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Your athletic performance will suffer
Sleep is essential for athletic performance. Without adequate sleep, your athletic performance will suffer. Firstly, your muscles need sleep to recover and repair from the stress of workouts. Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. When you don't get adequate sleep, you may be undermining your workout. Your body secretes human growth hormone (HGH) when you sleep, which is crucial to post-workout recovery and helps your muscles build up stronger and bigger over time.
Secondly, a lack of sleep can make you less aware and decrease your reaction time, which increases the likelihood of injuries. Sleep deprivation can also make you feel pain more acutely, making any exercise feel harder.
Thirdly, not getting enough sleep can make you feel less energised, and you are likely to run out of energy faster. A well-rested body can burn calories more efficiently.
Finally, poor sleep can affect your motivation to exercise. You might find yourself dreading your normal workouts and hating every minute in the gym, which is not good for long-term adherence to a fitness plan.
Therefore, it is essential to prioritise sleep and create a healthy rhythm between rest and exercise. If you have had a bad night's sleep, it is better to opt for a low-intensity workout or focus on strength and endurance rather than complex skills.
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Your body won't build muscle as efficiently
Sleep is when the muscles in your body get the chance to grow and repair the damage that occurs during exercise. When you don't get adequate sleep, you may be undermining your workout. Sleep deprivation can make you feel less energised, and high-intensity workouts can feel much more difficult.
When you lift weights or push yourself through a workout, you essentially break down your muscle cells. Your body secretes human growth hormone (HGH) when you sleep, which is crucial to post-workout recovery and helps your muscles build up stronger and bigger over time. When you don't get enough sleep, you deprive your body of the chance to rest and recuperate to build muscles and bulk up your body weight.
A 2011 study examined how sleep deprivation affected muscle gains and recovery. The study followed individuals who were on a strict sleep schedule for 72 hours. During this time, one group was allowed 5.5 hours of sleep, while another was allowed 8.5 hours per day. Researchers discovered that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass. This clearly demonstrates the powerful effect that sleep has on muscle recovery and growth.
Chronic sleep loss is a potent catabolic stressor that increases the risk of metabolic dysfunction and loss of muscle mass and function. Population-based studies report that the risk of developing chronic health conditions such as neuromuscular disease, sarcopenia, frailty, obesity, and type II diabetes is 15-30% higher in individuals who regularly experience sleep deprivation. A single night of sleep deprivation is sufficient to induce anabolic resistance, reducing postprandial skeletal muscle protein synthesis rates by 18%.
If you've had only 5 hours of sleep or less, staying active can still be beneficial, but it's important to keep it minimal. Focus on restorative movements to relieve tension and improve flexibility without straining your body. Opt for low-impact moves like squats, lunges, or push-ups to stay active, and limit your session to 15-20 minutes.
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Your energy levels will be lower
Sleep plays a vital role in regulating hormones that control our energy levels. When we don't get enough sleep, our bodies produce more hunger-causing hormones, which can make weight loss more difficult. Sleep also gives our bodies time to recover, conserve energy, and repair and build up the muscles worked during exercise.
During sleep, the body produces growth hormones that help repair and build muscle. When we don't get enough sleep, we deprive our bodies of the chance to rest and recuperate, which can lead to increased muscle soreness and fatigue. As a result, we may feel less energised and motivated to exercise, and our endurance may be lower.
Research has shown that after a poor night's sleep, athletes' performance on complex skills declined by up to 23%, while strength and endurance only saw losses of up to 5-8%. This is because the longer an activity or the more it requires cognitive function, the more likely sleep deprivation will negatively impact performance. For example, a lack of sleep can make high-intensity workouts like cardio feel much more difficult, while low-intensity exercises like yoga or stretching can help boost circulation and energy levels without overexertion.
Additionally, sleep plays a critical role in training. Sleep deprivation can increase our risk of injury due to slowed reaction times and decreased awareness. It can also affect our motivation to exercise, as we may find ourselves dreading our normal workouts and hating every minute in the gym, which is not conducive to long-term adherence to a fitness plan. Therefore, it is essential to prioritise sleep and create a healthy rhythm between rest and exercise to ensure optimal energy levels and performance.
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Your motivation to exercise will be affected
Sleep is essential for muscle recovery and growth. When you don't get enough sleep, your body doesn't have the opportunity to repair and restore itself, which can impact your motivation to exercise.
Dr. Shona Halson, a researcher at the Australian Catholic University in Brisbane, Australia, who studies the effect of sleep deprivation in athletes, states that:
> The longer an activity, or the more an activity requires you to use your brain, the more likely you are going to have a negative effect of sleep deprivation.
If you're feeling exhausted from a lack of sleep, you might find yourself dreading your usual workouts and hating every minute of them. This can negatively impact your long-term adherence to a fitness plan.
Additionally, sleep plays a vital role in regulating hormones that control appetite and metabolism. Without adequate sleep, your body may produce more hunger-causing hormones, making it more difficult to stick to a healthy diet. This can further impact your motivation to exercise, as you may feel less energetic and more sluggish.
While it's important to prioritize sleep, skipping a day or two of exercise doesn't mean you're lazy. It simply means that your body needs rest. Listen to your body and adjust your workout and sleep routine to find a healthy balance. If you're sleep-deprived, consider opting for low-intensity workouts or restorative activities like yoga or stretching to relieve tension and improve flexibility without straining your body.
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Frequently asked questions
Exercise without sleep can increase your risk of injuries, lower your athletic performance, and impair your recovery.
Sleep deprivation can make you feel less energised, and high-intensity workouts can feel much more difficult. Your reaction times will also be slower, increasing the likelihood of injuries.
The Sleep Health Foundation recommends between 7-9 hours of sleep every night for adults. However, individual needs may vary, and it's important to listen to your body.
It's generally not recommended to engage in intense workouts when you're sleep-deprived. Opt for low-intensity exercises such as light yoga, stretching, or a gentle jog.
Sleep gives your muscles time to recover, repair, and build up after exercise. Without adequate sleep, your body may not secrete enough human growth hormone (HGH), which is crucial for post-workout recovery and muscle growth.
