Do you ever have to choose between sleep and exercise?
midlomel1971
Posts: 1,283 Member
I often have this dilemma. Do I sleep the recommended 6-8 hours? Or do I exercise and get less than 6 hours? How do you choose? Every time I turn on the news I hear experts say, "You have to get more than 6 hours of sleep!" and "You have to get your exercise!" and then recently something came out saying you shouldn't work out within 3 hours of going to bed.
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Replies
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Sorry, I'm just never that busy. But, I'm guessing sleep would definitely win with me.2
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No. Because I ensure I get the sleep I need and workout when I'm wide awake. If you aren't getting enough sleep, why is that? Is it because you stay up too late? Would rather watch TV than sleep? Work overtime to make extra cash? You need to choose what's important to you.
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Exercise right before bedtime and you'll get better sleep, so you don't need as many hours of sleep.1
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No. Because I ensure I get the sleep I need and workout when I'm wide awake. If you aren't getting enough sleep, why is that? Is it because you stay up too late? Would rather watch TV than sleep? Work overtime to make extra cash? You need to choose what's important to you.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I work full-time and I have 2 children (one with special needs who needs a lot of help with schoolwork at night), a husband who works evenings many nights, a house, laundry, grocery shopping, etc. You know - normal stuff (I am by no means unique.) I rarely watch TV. I know it's about choosing what's important and obviously that choice is my kids and family. So, I do what I can. Many nights I'm going on 5 hours of sleep a night and I go to the gym and feel like I might drop dead from exhaustion. I find myself wandering if it's worse to be chronically over-tired or over-weight.13 -
Well you DON'T need exercise to lose weight. But you do need rest to EFFECTIVELY lose stored body fat. Body fat is burned EXCLUSIVELY at rest and you lose weight as long as your on a calorie deficit. So if it really came down to it, I'd make sure I got enough rest first. Gym time doesn't have to be more than 30 minutes too. Some people think that one has to stay in the gym for an hour or more for benefits.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition 8 -
I made that exact choice this morning. My twin baby girls were awake a lot during the night, which meant I got 4-5 hours of sleep, and that was poor quality. I woke up and decided it was too nice to drive to work, I really needed to exercise and stuck to my plan to bike to work. Do I do this often? Definitely not; that would be counter productive. However, once in a while it won't hurt you.
As to your dilemma..."chronically over-tired or over-weight" is not a good way to look at it. You don't need exercise to be a healthy weight. Exercise to be healthy; the weight comes off through cutting calories.3 -
Well you DON'T need exercise to lose weight. But you do need rest to EFFECTIVELY lose stored body fat. Body fat is burned EXCLUSIVELY at rest and you lose weight as long as your on a calorie deficit. So if it really came down to it, I'd make sure I got enough rest first. Gym time doesn't have to be more than 30 minutes too. Some people think that one has to stay in the gym for an hour or more for benefits.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
thank you, that makes me feel better...I have it ingrained in my brain that I have to go to the gym every night3 -
Between work and family obligations, I have to choose between sleep and exercise several times per week. So at 4:20am I am getting up and going to the gym and sacrificing sleep. I also have to choose between lunch/ socializing at work and exercise, and always choose to workout during lunch and eat by myself while working afterwards. Both sacrifices are worthwhile and aligned with my fitness priorities.2
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Just a quick note: All that exercising may not be doing as good as you think if you don't get enough sleep. Lack of sleep is definitely linked to higher risk of heart disease and hypertension. Usually because of hormonal imbalances due to not getting enough rest. So higher cortisol, adrenaline, etc.Bry_Lander wrote: »Between work and family obligations, I have to choose between sleep and exercise several times per week. So at 4:20am I am getting up and going to the gym and sacrificing sleep. I also have to choose between lunch/ socializing at work and exercise, and always choose to workout during lunch and eat by myself while working afterwards. Both sacrifices are worthwhile and aligned with my fitness priorities.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Just a quick note: All that exercising may not be doing as good as you think if you don't get enough sleep. Lack of sleep is definitely linked to higher risk of heart disease and hypertension. Usually because of hormonal imbalances due to not getting enough rest. So higher cortisol, adrenaline, etc.Bry_Lander wrote: »Between work and family obligations, I have to choose between sleep and exercise several times per week. So at 4:20am I am getting up and going to the gym and sacrificing sleep. I also have to choose between lunch/ socializing at work and exercise, and always choose to workout during lunch and eat by myself while working afterwards. Both sacrifices are worthwhile and aligned with my fitness priorities.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I am not losing tremendous amounts of sleep, just a few hours 2-3 times per week. I've been doing early workouts for 6-7 years and all of my health stats continue to look good.1 -
Just a quick note: All that exercising may not be doing as good as you think if you don't get enough sleep. Lack of sleep is definitely linked to higher risk of heart disease and hypertension. Usually because of hormonal imbalances due to not getting enough rest. So higher cortisol, adrenaline, etc.Bry_Lander wrote: »Between work and family obligations, I have to choose between sleep and exercise several times per week. So at 4:20am I am getting up and going to the gym and sacrificing sleep. I also have to choose between lunch/ socializing at work and exercise, and always choose to workout during lunch and eat by myself while working afterwards. Both sacrifices are worthwhile and aligned with my fitness priorities.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is absolutely true! I think it's why my stress level has been higher and my blood pressure a bit higher. I know it makes me much grumpier and short-tempered. And I think it's made my weight gain worse (Although i mostly blame bad eating and entering my 40s for that.)0 -
All.the.time. I average 4-4.5hrs of sleep a night. On Friday nights I can usually get 6hrs. I know that my body needs more sleep, but I do better losing if I can exercise because it helps me stay in a deficit. Exercise also helps me feel better, I make better food choices overall, and I know I'm at least holding what muscle I do have and not losing muscle mass as I lose weight. So for me, the sacrifice helps me in the long run. That said, if I had a different personality or mentality (like exercise really didn't help me feel that much better, etc) then I would choose just to hold the line on my calories and call it good. I'd add in walking extra distances when it's feasible, move when I can on weekends, and get the sleep I need. Don't get me wrong, I'm exhausted 90% of the time, and I'd choose differently if exercise weren't so important for me mentally. About once a week, I can manage to get an hour or so nap in the afternoon and I take advantage of that when I can. Otherwise, I tell myself that the kids are almost grown, I'm almost done teaching them, and then I can rest. It's a season of life.....2
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I don't sleep very much. Maybe 5-6 hours on a good night (my baby prefers to party all night lol).. mind you it hasn't affected my ability to reach my goals...lose weight, gain muscle etc. However if I could choose more sleep, I would definitely sleep more. It also depends how you feel with less vs more sleep, everyone is different.0
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This is often a problem for me as well, especially where I live. I have chronic insomnia due to a couple of factors (, noisy neighbor dogs, very active brain, and pain in the bod, too). It's SUPER hot in the summer here so all outdoor exercise - which is what I do - has to be finished by 8am and my exercise takes me two hours between driving there, getting my time in, and driving back. Often, at 6am, I've only been asleep for 2-5 hours and that can be fractured.
I appreciate you asking this question because I've wondered, too. I've usually voted on the side of exercise historically but, this time, having changed my lifestyle for good, I've lost 23 lbs. in 11.5 weeks. That weight loss seemed a little slow for me and then I got sick for the first time in two years. During a week of a lot more sleep and absolutely NO exercise, I lost 6 lbs. Unbelievable for me. I'm sure my cortisol and adrenals got a break and my body rebalanced in the sleep department.
So, I'm planning a new routine for this summer. If I've had 6-7 hours of sleep, I'll hit the trail. If not, it's back to bed with a video workout later in the day. Have to. I think sleep is the lost frontier of health and I'm making a concerted effort to go to bed by 9 or 10. Vote for sleep, is my thinking, and exercise a little less. Wishing you health!8 -
Can you go to bed earlier? Or, are you up late every night with your kids? My daughter is 20 but I remember the craziness of small school age kids - those dinner time homework battles!
I sometimes miss out on sleep but most of the time I just make sure I am in bed really early (like 9pm). I work 2 jobs (one full time) and work-out 6-7 days a week. My social life suffers -- I skip out on friend invitations during the week.0 -
I fit full-time work, part-time university, and training for cycling events into my day and still have time for 6 hours of sleep a night.
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midlomel1971 wrote: »No. Because I ensure I get the sleep I need and workout when I'm wide awake. If you aren't getting enough sleep, why is that? Is it because you stay up too late? Would rather watch TV than sleep? Work overtime to make extra cash? You need to choose what's important to you.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I work full-time and I have 2 children (one with special needs who needs a lot of help with schoolwork at night), a husband who works evenings many nights, a house, laundry, grocery shopping, etc. You know - normal stuff (I am by no means unique.) I rarely watch TV. I know it's about choosing what's important and obviously that choice is my kids and family. So, I do what I can. Many nights I'm going on 5 hours of sleep a night and I go to the gym and feel like I might drop dead from exhaustion. I find myself wandering if it's worse to be chronically over-tired or over-weight.
You don't have to go to the gym ... incorporate exercise throughout your day. Walk up and down the stairs at work, walk as part of your commute, walk at lunch.
Cycle with the kids to the park and play tag with them or toss the ball around.
Just generally be active when you can.3 -
midlomel1971 wrote: »I often have this dilemma. Do I sleep the recommended 6-8 hours? Or do I exercise and get less than 6 hours?
yup. i just play it by ear. i think at first you're worried about slipping up so those recommendations haunt you a lot, but after a while i just decided i know more about me than any damn fool on the news, so it gets to be less of a thing.
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I side with more sleep, and fitting my workout into my usual awake hours if I can. If I can't, I need to just eat less. As a work-at-home mom of 3, I've had to figure out ways to fit in the workouts, which pretty much means doing them at home. We have a treadmill for running and another for walking (my treadmill desk for working from home), and I do weights in my living room. I've been known to do workout DVDs or YouTube workouts right alongside my kids. Even running or walking in place for 20 minutes can burn some calories. When I can, I get outside to run or walk, which sometimes means bringing the kids on foot or on their bikes. It has gotten a bit easier as they get older (they're 10, 8, and 6).
So my overall answer to the question is that since I already only get 5-6 hrs of sleep, I can't sacrifice any more, and must make time for exercise during the day.2 -
midlomel1971 wrote: »No. Because I ensure I get the sleep I need and workout when I'm wide awake. If you aren't getting enough sleep, why is that? Is it because you stay up too late? Would rather watch TV than sleep? Work overtime to make extra cash? You need to choose what's important to you.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I work full-time and I have 2 children (one with special needs who needs a lot of help with schoolwork at night), a husband who works evenings many nights, a house, laundry, grocery shopping, etc. You know - normal stuff (I am by no means unique.) I rarely watch TV. I know it's about choosing what's important and obviously that choice is my kids and family. So, I do what I can. Many nights I'm going on 5 hours of sleep a night and I go to the gym and feel like I might drop dead from exhaustion. I find myself wandering if it's worse to be chronically over-tired or over-weight.
I just wanted to add that if you're that exhausted and trying to still get to the gym, I would say skip that workout and eat 200-300 less calories for that day or the next. Not eating those calories takes a lot less of your time!2 -
I work 2 jobs. My kids are older and pretty self-sufficient but still living at home. I get around 6-7 hours of sleep a night and work out at 5:30am. I always choose exercise, but then it seems I'm getting more sleep than most people that have commented.1
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I cram my weight training sessions and running in the evening between work and dancing, so no (with the exception of group runs or cycling on the weekends when I have to be somewhere by 9 am).0
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TimothyFish wrote: »Exercise right before bedtime and you'll get better sleep, so you don't need as many hours of sleep.
There's no way in hell I would be able to fall asleep right after exercising.0 -
Only honestly when I was training for a half marathon- I had to get up early to run- or it wouldn't happen. Generally I try to schedule my day together so that working out fits into my day.
So Sometimes yes- but mostly no.0 -
Not on a regular basis, no. Sure, there are times I need to get up early for a scheduled run and lose a few hours of sleep, but mostly, no. I love my sleep. I love my sleep more than most everything in the world.
But I also need my exercise. What I've ended up choosing is less TV, fewer lunch dates with co-workers, and a lazier attitude toward housework. It works for me.0 -
Sadly, yes, I love my sleep but I'm trying to commit to making a lifestyle change. I commute into NYC every day (2.5 hours each way door-to-door). If I take a spin class in the city post-work I miss my opportunity at an express train. This adds ~25 mins to my trek. But I'm noticing a difference after a few months of hard work in my endurance and body. It sucks getting closer to 5-6 hours of sleep then the 8 hours I enjoy, but I haven't missed a class in well over a month!1
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Some mornings the call of the pillow is strong.
I love the smell of chlorine in the morning. It smells like....VICTORY!1 -
i face this decision everrryyyy morning. sleep always wins lol1
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To lose weight you have to change things in the Kitchen. Although, physical activity is equally important for your heart. You can fit that in with a simple walk with your kids. If you want to tone, then I suggest setting aside a half hour or so a few times a week. You can set your kids up with homework and do a 30 minute body weight exercise at home. Check out Fitness Blender or Find your fitness at Popsugar.com. They will help you build a suitable program for yourself based on what you want and what you have. Maybe this way neither suffer!1
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Thanks to my schedule, I have to get creative with workouts to make it fit... Short story is that I break my workouts into pieces to fit my schedule, and most of my exercise at (or close to) home... Even then I don't always get as much sleep as I like, but I can usually get at least 6.5 - 7.5 hours in.
My typical day:
Up at 6:00 AM
Breakfast and coffee
Walk Dogs (45 min)
Taxi kid to school, commute, etc...
Work....
30 min lunch walk
Work...
Commute to pick up daughter at swim practice
Walk while waiting on practice to end (~30-60 minutes depending on how bad traffic was that day)
Dinner, family time, etc...
Daughter goes to bed at 10 PM.
HIT workout (20-30 min mixed HIIT cardio and BW strength)
Quick Shower
Watch a little TV while body cools down...
Sleep by 11:30
So even with a very busy day, including 1 hour commute each day...I squeeze in a good amount of walking and a HIT workout.
But.. it took a lot of trial and error and planning to get to this point, and though I would love to do some gym time, right now it's just not realistic for my schedule.
Schedule varies a lot on the weekend.. so I play that one by ear, except for a group workout I do on Sunday mornings, but I try to get the family out for a hike or bike ride or .. whatever.. (Woohooo! Bonus - family time AND exercise... that spells WIN!)1
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