Should you work out if you haven't gotten enough sleep? While you're always allowed to take a guilt-free rest day if you feel you need it, I often see people talking themselves out of a perfectly good workout because they think it will somehow be a waste of time. Fortunately, we have some science to answer the question.
A healthy lifestyle should include a healthy amount of sleep, which will be somewhere between seven and nine hours, depending on the person. If you exercise a lot, that may add to your sleep need; it’s not unusual for athletes to sleep nine hours or more.
In other words, science can’t answer this for you quite yet, but you probably can’t get by on way too little sleep. Seven hours is probably fine. What about five? That’s what the study looked at.
Can I still build muscle on five hours of sleep a night?
The control group did not exercise in the study. The seven-hour and five-hour groups did. (Perhaps we can think of the control group as the “what if I slept in instead of hitting the gym?” group.)
The study has its limitations, including the fact that it was all men, that they used resistance bands instead of barbells or dumbbells, and that the subjects were untrained to start with (making it easier for them to grow muscle). But the results match up with what pretty much any trainer or fitness enthusiast could tell you: A full night’s sleep is great to have, but not essential to making progress in the gym.
Consistency matters more than getting the details right
But ultimately, the big lesson every experienced gymgoer wishes they could impart to every noob is that getting most things right, most of the time, beats the pants off of occasionally getting everything to line up perfectly. If you only lift when you’ve had a good night’s sleep, you may not end up training as much as you’d like.
You don't need any particular product or gadget to achieve that, but wearables like smart rings and watches can help you keep tabs on how much sleep you're actually getting and whether you've been consistent about exercise. On the pricier end, there's the Oura ring, which is comfortable to wear to bed and will let you know how well you've been sleeping. If you're on a budget, something like the $99 Fitbit Air can do the job as well. Just remember that if a device gives you a poor score for your sleep or recovery, it doesn't mean you should automatically skip the gym. Prioritize consistency—including making it to the gym whenever you can—and you’re in a much better place to realize those gains.
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