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Should You Work Out When You're Tired?

Should You Skip Sleep to Fit in a Workout?

We are excited to share one of our fave stories from Shape here on FitSugar. Shape turned to personal trainer and strength coach Joe Dowdell for the answer!

Q. What's more important: getting enough sleep or fitting in an early-morning or late-night workout?

A. To change your body composition in the least amount of time, cleaning up your diet and getting seven to eight hours of quality sleep are both essential. Sleep is extremely important for body composition and helps the body and brain restore and rejuvenate in many different ways. Plus, sleep (or the lack thereof) affects important hormonal activity tied to appetite and therefore has a direct impact on your ability to lose weight (i.e. body fat).

One study published online at the Public Library of Science shows how sleep is connected to eating habits and weight gain. The December 2004 study found that people who slept less than seven to eight hours a night ate significantly more and weighed more than those who slept longer. What's more, the more sleep deprived the person was, the more they ate and the greater their weight gain. These results can be directly attributed to two key appetite-regulating hormones: leptin and ghrelin. Leptin (a hormone secreted by our fat cells) and ghrelin (a hormone secreted in our stomachs) work like a checks and balances system in the body and control your feelings of fullness and hunger. When you don't get enough sleep, your leptin levels drop and your ghrelin levels rise. In other words, you're more likely to crave sugary, high-carb foods (thanks to higher levels of Ghrelin) that have the potential to sabotage your diet. The growth hormone — which is extremely important for tissue repair, body fat reduction, and healthy immune function — also gets released during sleep.


Now you can see why getting quality sleep is just as important as your workout routine and nutrition. In fact, I would rank sleep and diet as more important than exercise, especially if fat loss (i.e. getting a lean, toned body) is your primary goal.

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njau njau 6 years
In all honesty, I know sleep is good. But I'm in a 'bad' roommate situation that when I go to bed, yes albeit 9 pm so that I can wake up at 5 to do my morning work out, they will put on a movie at like 11, and then cackle extremely loudly enough so to wake me up, and even when I attempt to doze back, they cackle again. I still will get up early as I know by the time I get off work, I'm too tired to even attempt going to the gym, so I feel I'm more proactive this way.
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