Sleep Loss & Working Out

Sleep deprivation has a negative impact on memory, emotion regulation, stress recovery, and immune system function.  Yet about 45% of adults do not get the recommended 7-9 hours of sleep per night.

Researchers were interested in the impact of sleep deprivation on training and athletic performance.  They conducted a meta-analysis of 77 studies that examined the impact of one night of sleep deprivation, defined as sleeping less than 6 hours, on athletes. 

They found that one night of sleep loss negatively impacts athletic performance, and the impacts are worse if the total hours slept are shorter, and if the athlete wakes early, rather than goes to bed late.  They also found that workouts the next day were more effective if undertaken in the morning, rather than later in the day.  After one night of sleep loss, strength was reduced up to 5%, endurance was reduced up to 8%, and complex skills were reduced up to 21%.  The results suggest that for athletes, basic workouts were more effective than participating in a sport, after a short night.

Takeaway: If you want to work out after a short night of sleep, do it in the morning and keep it simple.

Well-being is a journey, not a quick fix

Source

Jonathan Craven, et al., Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review, Sports Medicine, June 16, 2022, Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review | SpringerLink.