Sleep or exercise?

_nikkiwolf_

If you have to choose between getting enough sleep or exercise, which is your priority?

Usually I manage both (for me that's 3+ runs and 3+ strength workouts per week, 7.5h sleep per night). But every couple of months there will be an insanely crazy week at work, where it just doesn't work. Like this week. So far, since Monday I only managed one short run and one 20min workout video. And it's not a question of "wasting time on social media" or "making excuses", it's really just work, go home and chose between sleep right away or exersise first.
Last night I was torn between finally getting (nearly) enough sleep, or doing my scheduled 40min strength workout. I chose sleep, thinking that Friday afternoon & weekend I will finally have free time for exercising again, but I still feel bad about skipping yet another workout this week...

So, just out of curiosity, what would people here have done? "No excuses, do your scheduled workouts", or prioritise getting some rest, if the days before you already didn't get enough sleep?


E.t.a.: sleep log of the week I was talking about:

Runaroundafieldx2

I'm terrible and always sacrifice sleep.

I'm not convinced I make the right choice. I'm just glad it's only every 2 months or so I get a week like that.

I have one coming up. After today I will be working right through until Thursday. Some of those days I'll be working from 6am (Up at 5am) Until midnight.

TavistockToad

depends on your goals... if i was training for a race, then workout would win more often than sleep... if your exercise is just for general health and well being then sleep would win as sleep is just as important.

if its only 1 week every so often then i wouldn't worry about it too much.

sardelsa

Enough sleep is important for my goals, but that being said when my son was born I slept horribly for over a year and had no choice but to choose exercise over more sleep. I guess the few hours of broken up sleep I had were enough for me.

tinkerbellang83

I find if I have been sleeping quite bad my workouts suffer and I don't get the best from them, my food intake always suffers too but I have had long term sleep issues, so that's a different story to what you're dealing

If it's only once every couple of month's due to a busy time at work then just try and do the best you can that week. 1 or 2 workouts dropped or a little less sleep isn't going to do any long term damage.

sijomial

In that situation I would mostly choose exercise, but might look for a balance rather than all or nothing. You can maintain fitness and strength levels on a far lower volume than when you are seeking to improve. I've seen people suggest that just a third of the volume may be enough not to slip backwards but my personal experience felt more like two thirds.

Exercise also de-stresses me and helps me sleep better too, even if the total hours for sleep are reduced.

I can (and have) managed perfectly well on less than optimal sleep but in periods of high stress / high workload / little spare time I've always found exercise a help and not a hindrance.

It was only when it got a very prolonged period of dreadful sleep and no time for exercise that all aspects of my health actually suffered. One crazy week every couple of months I don't see as a big issue whichever choice you make.

Machka9

What is that sleep log?

hesn92

Sleep usually. I work out in the mornings but if I went to bed late or didn’t sleep well I will skip my workout and sleep in another hour and a half. But sometimes I will still do my workout in the evenings, sometimes I won’t. Depends if I have time.

leahkathleen13

Sleep, because being tired causes me to overeat. But I mean really tired. My job is active, 12 hour shifts and I’m in school and have three kids. 6 hours of sleep I can work out but 4 or less I cannot, because I will definitely overcompensate with food.

snowflake954

This is not exactly what you're asking but sometimes, when I'm really tired, my alarm goes off and I turn it off without realizing it. Many times I wake up 30 min later and have lost half my stretching-aerobic routine that I do before going swimming or to the gym. I lay there and say to myself "you're overtired, just let it go and sleep another 30 min",but I know I probably won't sleep well anyway, so I get up and do half my routine. Where I usually do 25 reps--I do 12, where I do 65 reps--I do 35. I do everything, but just cut it in half. This works very well for me and just might help someone else.

PennyP312

After 3 kids and intermittent insomnia throughout the years, I’ve learned to function on little to no sleep. It’s not ideal, and it’s not every night, but I pretty much always choose the workout.
I get up at 5ish and as long as I’m asleep by 12, I make it work.

Chef_Barbell

Sleep for me. I'm in bed by 9-930 every night.

Chieflrg

Training has more leverage for my health and quality of life so I have always leaned that way. That doesn't mean, I haven't adjusted my programming for sleep, just that I find a way to get my training in.

I probably averaged 4-5 hours of sleep a night for over 10 years & only missed training during the major surgeries.

jgnatca

Sleep.

To keep this from being an either-or proposition I would squeeze in exercise during work, like doing some stair runs during lunch.

_nikkiwolf_

Machka9 wrote: »

What is that sleep log?

@Machka9 SleepAsAndroid . I wrote about it already in reply to your question here , I guess you didn't see it

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Thanks everyone for the replies and the different perspectives. It's impressive how many of you still exercise without enough sleep!
I guess as long as it's just one week every now and then, it does not matter too much either way. I still got between 12,000 - 15,000 steps each day earlier this week, so it's not like I'm completely sedentary when I don't exercise, but it's just not the same... Happy that the weekend starts now, I'm about to finally do my scheduled upper body strength training now, followed by 8 hours of sleep

collectingblues

Sleep. I am not functional with less than 7 or 8 hours. I am also completely unapologetic about my sleep needs.

GiddyupTim

I think most of us who exercise regularly and have it as a meaningful part of our lifestyle tend to shortchange recovery more than we do workouts.
For that reason, I'd vote for sleep.
Course, I probably would not take my own advice.
Plus, it seems I read more and more about the often overlooked, and not previously appreciated, benefits of sleep. It helps with muscle recovery. Too little sleep impairs testosterone (or other hormone) levels. And, recently, they have decided that not getting enough sleep may be associated with a greater risk of Alzheimer.

Machka9

_nikkiwolf_ wrote: »

Machka9 wrote: »

What is that sleep log?

@Machka9 SleepAsAndroid . I wrote about it already in reply to your question here , I guess you didn't see it

---

Thanks everyone for the replies and the different perspectives. It's impressive how many of you still exercise without enough sleep!
I guess as long as it's just one week every now and then, it does not matter too much either way. I still got between 12,000 - 15,000 steps each day earlier this week, so it's not like I'm completely sedentary when I don't exercise, but it's just not the same... Happy that the weekend starts now, I'm about to finally do my scheduled upper body strength training now, followed by 8 hours of sleep

Thanks!

And from the look of your stats, you only missed a full night's sleep on one night when you got just shy of 5 hours of sleep. Thursday night? If that's the case, I would probably just walk on the Friday.

aokoye

I do not function well without enough sleep so sleep typically wins out.

Lolinloggen

I understand the feeling at times.
For me it helps if I know when these weeks happen and I work my workout schedule around it.
Personally I would go for sleep but that is because I know that I really do not function well otherwise. That said I do try to make up with a short walk still then Just to clear my mind before going to bed

ClaireEZ2

I'd rather be in a car with a driver who got enough sleep than in a car with a driver who sacrificed getting enough sleep to get a workout in. If you exercise consistently, one week every couple of months where you only get in two workouts isn't going to derail your fitness goals. Not getting enough sleep though is quickly debilitating on cognitive abilities, leaving you more likely to perform poorly at work, behind the wheel, etc. It makes most people grumpy too, and you add work stress on top of that, and that will have an impact on personal relationships.

MikePTY

I tend to work out at night, and when I work out, it spikes my adrenaline so I have a hard time sleeping. So for me, workout almost always = less sleep. But honestly I feel much better working out and sleeping less than I do when I sleep more and don't work out.

ptjournal

Listen to the book ‘Why we sleep’ by Matthew Walker. I got it off audible.com

One of the top 5 books I have ever read in my life. It tells you everything and more you’d ever want to know about sleep.

mortuseon_

Usually exercise. I work long lab hours and have insomnia so I usually go to the gym around midnight/1am and get to bed by 3-4am. Sleep quality is better that way anyway. Sometimes if I have time (not often) I’ll nap for 2hrs before the gym and go then - I can’t sleep more than 4-5 hrs in a row normally, so splitting it up helps. If I can’t get to the gym I try to wake at 5 to get something in the day after I skipped. Can’t believe there are people out there who actually get 8hrs of sleep, have a job, and maintain a workout routine.

LKArgh

Sleep. Sleep is a biological need, and there will be negative consequences even after a day. Driving when sleepo deprived for example or being drowsy at work are not acceptable. Exercise might be important, but nothing really bad can happen from skipping it for a few days.
About a month or so I miss soem workouts, because of other obligations, like working late, kids having extra practice or being ill etc. I would not sacrifice sleep to fit in the workouts I am going to miss.

LKArgh

mortuseon_ wrote: »

Usually exercise. I work long lab hours and have insomnia so I usually go to the gym around midnight/1am and get to bed by 3-4am. Sleep quality is better that way anyway. Sometimes if I have time (not often) I’ll nap for 2hrs before the gym and go then - I can’t sleep more than 4-5 hrs in a row normally, so splitting it up helps. If I can’t get to the gym I try to wake at 5 to get something in the day after I skipped. Can’t believe there are people out there who actually get 8hrs of sleep, have a job, and maintain a workout routine.

I work full time, on average 50 hours per week including commute, plus the occasional work from home some late evenings, I have school aged kids with very busy schedules of their own, I am trying to complete some online courses this year and I exercise on average 5 hours per week. I sleep between 7-9 hours. The key is planning.

mortuseon_

LKArgh wrote: »

mortuseon_ wrote: »

Usually exercise. I work long lab hours and have insomnia so I usually go to the gym around midnight/1am and get to bed by 3-4am. Sleep quality is better that way anyway. Sometimes if I have time (not often) I’ll nap for 2hrs before the gym and go then - I can’t sleep more than 4-5 hrs in a row normally, so splitting it up helps. If I can’t get to the gym I try to wake at 5 to get something in the day after I skipped. Can’t believe there are people out there who actually get 8hrs of sleep, have a job, and maintain a workout routine.

I work full time, on average 50 hours per week including commute, plus the occasional work from home some late evenings, I have school aged kids with very busy schedules of their own, I am trying to complete some online courses this year and I exercise on average 5 hours per week. I sleep between 7-9 hours. The key is planning.

I have a hard time imagining how that would fit with a lot of lifestyles, even with planning. I leave for work at 0740, leave work at 1900, home by 2000, 1 hour for dinner, 1-2hrs to do some additional work (data analysis etc), then 1-2hrs downtime (chores and such, play with cat)...then it’s gym by midnight, home and into bed by 3am. I could conceivably go RIGHT after work, I suppose, but I am on my feet all day and usually exhausted after my commute home. Just don’t see where the additional time comes from. I don’t even have time for a lunch break on many days of the week...

ClaireEZ2

mortuseon_ wrote: »

I have a hard time imagining how that would fit with a lot of lifestyles, even with planning. I leave for work at 0740, leave work at 1900, home by 2000, 1 hour for dinner, 1-2hrs to do some additional work (data analysis etc), then 1-2hrs downtime (chores and such, play with cat)...then it’s gym by midnight, home and into bed by 3am. I could conceivably go RIGHT after work, I suppose, but I am on my feet all day and usually exhausted after my commute home. Just don’t see where the additional time comes from. I don’t even have time for a lunch break on many days of the week...

Most people's lifestyles don't include a 10-11 hour work day without even a lunch break, which is what you are describing if your work day starts at 9 am, you leave at 7 pm, and then add in another hour or two at home for data analysis. That's just too much work, which might warrant considering: how you work; corporate culture; and/or industry culture.

mortuseon_

kamaclaire wrote: »

mortuseon_ wrote: »

I have a hard time imagining how that would fit with a lot of lifestyles, even with planning. I leave for work at 0740, leave work at 1900, home by 2000, 1 hour for dinner, 1-2hrs to do some additional work (data analysis etc), then 1-2hrs downtime (chores and such, play with cat)...then it’s gym by midnight, home and into bed by 3am. I could conceivably go RIGHT after work, I suppose, but I am on my feet all day and usually exhausted after my commute home. Just don’t see where the additional time comes from. I don’t even have time for a lunch break on many days of the week...

Most people's lifestyles don't include a 10-11 hour work day without even a lunch break, which is what you are describing if your work day starts at 9 am, you leave at 7 pm, and then add in another hour or two at home for data analysis. That's just too much work, which might warrant considering: how you work; corporate culture; and/or industry culture.

I work in academia and it's really not uncommon. It's frankly necessary, I can't even get everything done in that timeframe. Stuff just takes time. Friends in banking have similar lifestyles, and it was the same back when I was waitressing. Just saying that it's a privilege to not have to work hours like that, and it's more common than you think! eta: I think the crux of it is that it's too easy for people to say 'just plan more!' or 'just prioritise it!' to people re: working out, meal prepping etc. Like it's always a problem with 'wanting it hard enough'. At some point you have to sacrifice work or sleep. I'm willing to sacrifice the sleep, but that's not feasible for a lot of folks. Food for thought...

ClaireEZ2

Yes, I know many people work long hours, but it's important to keep in mind that working 10-12 hours a day is actually pretty uncommon. Americans have an unhealthy obsession with the work ethic, especially in light of all the research that demonstrates it's actually extremely unhealthy to consistently work that many hours.