We all know that getting a good night’s sleep is important for our overall health and well-being. But did you know that a lack of quality sleep can also take a toll on your physical fitness and performance?
Acute Sleep Debt Is Affecting Your Fitness
If you’ve been sleeping less than the amount of time that your body needs for optimal function during the past 14 day period, you’re in Acute Sleep Debt. This means that you’re not only putting your health at risk but also your fitness gains.
Acute sleep debt has been linked to a decrease in VO₂max (the maximal amount of oxygen that you can consume during exercise), as well as a decrease in muscular endurance. In other words, acute sleep debt can make you feel less fit, and make it harder for you to reach your fitness goals.
If you’re in acute sleep debt, the best way to improve your fitness is to focus on getting more quality sleep. This means sleeping for a longer period of time and making sure that the sleep you do get is deep and restful.
While acute sleep debt can hurt your fitness, it’s important to remember that this is only temporary. Once you’ve gotten back into a good sleep routine, your fitness will improve as well! So don’t let a few bad nights of sleep get in the way of your fitness goals.
The Dangers of Chronic Sleep Deprivation
Chronic sleep deprivation is not just an inconvenience, it can also have detrimental effects on your fitness and health. When you’re constantly deprived of proper restful slumber for years at a time – as some people in today’s “hustle culture” are prone to do – then the effects show up both mentally and physically.
One reason why being chronically sleep-deprived will affect our fitness improvements over time is that it increases levels of the stress hormone cortisol.
Cortisol is a catabolic hormone that breaks down muscle tissue and inhibits protein synthesis – two things that are vital for building muscle and getting stronger. In other words, chronic sleep deprivation can sabotage your gains in the gym over the long term!
Get Fit While You Sleep
Sleep plays a key role in how your body recovers from exercise and training. Skimping on rest can stop you from getting the full benefits of your workouts, no matter how hard you train.
One of the main ways your body adapts during sleep is through muscle repair and growth. While you rest, your body releases human growth hormone (HGH), which helps repair damaged tissue, build muscle, and support recovery after exercise.
When sleep quality drops, HGH production can fall too. That means slower recovery, reduced muscle growth, and even changes to metabolism. Over time, this can contribute to weight gain, which can feel especially frustrating if weight loss is a goal.
Prioritising good sleep supports both fitness and overall health. Tools like a sleep calculator can help you plan rest that allows your body to complete full sleep cycles and recover properly.
Being Well-Rested Can Help You to Sleep Better AND to Exercise Even More!
Physical activity and regular exercise are important for overall health and sleep quality. People who are more active report sleeping better than sedentary people, and there is some evidence that physical activity and exercise can improve your sleep.
A good night’s sleep then means that we can work out even better, and achieve greater fitness improvements – so it’s a positive feedback loop!
When to Skip Your Workout
If you’re feeling tired, or if you’ve been sleeping poorly, then it might be a good idea to take a rest day or do a lighter workout. Exercising when we’re already fatigued can lead to injury and reduced performance.
Finding the motivation to get back on the gain train.
When we get out of rhythm – either through lack of sleep or skipping the workout that we had planned, it’s important to find the motivation to start training again, so that we can continue towards our fitness goals.
It’s also important to remember why you’re exercising in the first place. What are your fitness goals? What benefits have you noticed since starting your exercise routine? Keep these things in mind when you’re struggling to find the motivation to train.
Remember that good quality sleep will help you to exercise better, and that regular exercise can improve your sleep quality. So if you’re feeling tired, don’t push yourself too hard – get some rest instead. And when you’re ready to start training again, remind yourself of why you’re doing it and what benefits you’ve noticed so far. This will help you to stay on track and achieve your fitness goals. Sweet dreams.