How to Work Out After a Bad Night’s Sleep (Without Wrecking Yourself)

We’ve all been there: your alarm goes off, your bed is whispering sweet nothings, and the idea of dragging yourself to the gym feels… impossible. But here’s the thing - if you’re a regular gym-goer, skipping your workout after a rough night’s sleep isn’t always the best choice. In fact, a little movement might actually help you sleep better next time.

Why moving your body can actually help your sleep

When you exercise regularly, your body produces something called adenosine, a natural neurotransmitter that encourages deep, high-quality sleep. According to Dr. Jeffrey Durmer, a sleep and circadian neurologist, this effect is one reason consistent workouts improve sleep over time. Plus, exercise can even counter some of the negative effects of poor sleep - like elevated risks of cardiovascular issues—so there’s another reason to lace up.

That said, there’s a big caveat: the type of workout you choose after a poor night’s sleep really matters. Some workouts can be risky or leave you feeling worse, while others can give you just the right dose of energy, mood boost, and health benefits.

Workouts to skip after a rough night

If your sleep was subpar, it’s best to avoid:

• Heavy lifting: Your muscles aren’t firing properly when you’re sleep-deprived, which increases your risk of injury and can tank your performance. Those PRs? Best left for a day when you’re well-rested.

• High-intensity cardio: Running, cycling, rowing, or HIIT sessions that push your heart rate can stress your cardiovascular system when you’re short on sleep. Even if you’re healthy, your perceived exertion will skyrocket, making the session feel much harder than usual.

Doing these high-stakes workouts on little sleep can also take a psychological toll. Poor performance can spiral into frustration and demotivation, making it even harder to stick with your fitness routine.

Workouts that actually help when sleep is lacking

So, what should you do instead? Think gentle, low-intensity movement:

• Light resistance training or bodyweight circuits

• Easy aerobic sessions like walking, cycling, swimming, or rowing - keeping your heart rate in the moderate zone (about 60–70% of your max)

• Shorter sessions, around 30–45 minutes, so you’re moving but not pushing your body to the limit

These types of workouts can give you a boost in energy and mood, help your body produce adenosine for better sleep, and reduce the risk of injury. Bonus points if you can do them outside in the morning sunlight -your circadian rhythm will thank you.

If you’re feeling groggy but still want a solid workout, TRX suspension training can be your best friend. Since it relies on your bodyweight and gravity rather than heavy barbells, it’s low-impact but effective, meaning you can get your muscles working without putting your joints, or your tired neuromuscular system - under too much stress.

TRX also allows you to easily adjust the intensity of every move. Feeling extra sluggish? You can make exercises gentler by shortening your levers or slowing your reps. Need a little more challenge? Lengthen your levers or add a few more reps. This flexibility makes it perfect for days when your sleep is less than ideal, letting you get the benefits of strength, stability, and mobility training without overdoing it or risking injury.

A note for beginners

If you’re not a regular exerciser, a sleep-deprived morning probably isn’t the time to start a new workout routine. Your body needs REM sleep to learn new movements effectively, and missing that stage can increase the risk of injury. Instead, a brisk morning walk in sunlight is a safer and still beneficial way to move your body.

When skipping the gym is okay

Sometimes, sleep is just really bad - you only got a couple of hours or were awake all night. That’s totally fine. In these cases, even a 15–30 minute walk outside can help regulate your body clock and give you a small mood lift without overtaxing your body.

The takeaway

A bad night’s sleep doesn’t have to mean a lost workout or a lost day. The trick is to adjust intensity, duration, and type of exercise to match how rested your body really is. Light movement can give you an energy boost, improve your mood, and even help you sleep better next time—without setting you up for injury or frustration.

So, the next time you’re groggy but determined, remember: your bed may be comfy, but your body will thank you for a gentle workout instead.