6 reasons you're not getting a good night's sleep (and how it's impacting your workouts)

6 reasons you're not getting a good night's sleep (and how it's impacting your workouts)

 

You work hard every time you hit the gym. Lifting to failure. Getting your cardio in. Progressive overload. You’re doing it all—so why aren’t you making any gains? And why are you so damn tired during your workouts?

Hint: it’s not because you’re not getting enough protein or training too hard. It’s because you’re not getting enough sleep. Rest is crucial for muscle recovery and growth, but getting enough Zs is essential for better athletic performance.

We’re breaking down why you can’t sleep, how to fix that, and sleep’s role in your workouts.

 

Why you’re not getting enough sleep 

If you’re waking up every morning feeling exhausted, you might be wondering why. Lifestyle, habits, health issues, medications—they can all get in the way of a good night’s sleep. 

Here's why (and how you can finally start getting your sleep back on track).

 

1. You’re not tired

Counting sheep for hours and still can’t fall asleep? You probably didn’t wear yourself out enough during the day. 

Solution: Get tired—seriously. Start your day with some sunshine and exercise. Sunlight tells your body it’s time to wake up, and exercise energizes you for the day ahead. 

Stay active throughout the day with moderate exercise like walks. If you’re going for a second workout, try to fit it in right after lunch and finish a couple of hours before bedtime. 

 

2. What’s in your glass (or mug)?

Going for that fourth cup of coffee or thinking about a few glasses of wine after work? Post-work wine can be a relaxing way to unwind, but it can wreak havoc on your sleep.

 

Both caffeine and alcohol can disrupt your sleep cycles, leading to lower quality sleep, and—you guessed it—feeling tired the next day. 

Watch out for caffeine and alcohol lingering in your system at night. If you’re still riding that caffeine high too close to bedtime, you’ll stay alert and unable to fall asleep. And you might wake up more often as your body processes that second beer.

 

Solution: Aim to have your last cup of tea or coffee at least eight hours before you hit the sack. And drink alcohol in moderation—take your last sip no later than four hours before bed.

3. Your sleep schedule’s inconsistent

Spontaneity is the spice of life, right? Well, not exactly. Your body craves routine. If you change your sleep schedule nightly, your body doesn’t know when to fall asleep or wake up. The result? You may sleep less and not as well.

Solution: Adopt good sleep habits with a consistent nighttime routine. Relax with meditation or yoga as you wind down. 

The Sleep Foundation suggests avoiding triggers that tell your brain to wake up, like blue and artificial light or vigorous exercise. Opt for a good book instead.

 

4. Your medications are keeping you up

Both over-the-counter and prescription medications can have sleep-related side effects, like

• Trouble falling asleep 
• Waking up to go to the bathroom
• Nightmares 
• Sleepwalking 

Find out which drug is to blame by writing down the date, time, and dose of your medications. See if you can identify patterns on which medication might be causing the side effects and interrupting your sleep.  

Solution: Change it up. Take medications earlier in the day so they’re less likely to interfere with sleep. You can also try a lower dose of over-the-counter medications. But check in with your doctor before adjusting any prescription medications.

 

5. You’re stressed

Good sleep and mental health challenges can be a chicken-and-egg problem. Let’s say you're anxious. You might have trouble falling asleep... but not getting enough sleep makes you anxious.

Solution: Practice healthy sleep hygiene by: 

• Creating a restful sleep environment without bright lights or noise 
• Following a regular bedtime routine  
• Exercising daily (but not right before bed) 
• Avoiding caffeine or alcohol too late in the day 

Have you made these changes and you’re still struggling to fall and stay asleep? Consider asking a healthcare provider for help. 

 

6. A medical issue is getting in the way

Sometimes an underlying medical condition or sleep disorder can undermine your best efforts to get a restful night’s sleep. If you’ve been setting healthy sleep habits and you’re still exhausted, it might be time for a medical opinion. 

Solution: Keep a sleep journal and log symptoms. If you're not feeling more rested after a few weeks, talk to your doctor. You may need treatment to get to the root cause. 

 

How sleep affects athletic performance

Poor sleep doesn’t just leave you fatigued and fuzzy—it can seriously impact your workout. Being sleep deprived can reduce strength, and it’s especially true for multi-joint exercises like squats, bench press, and push-ups. 

Rest gives your muscles a chance to recover and power them during your training session. But if you’re sleep-deprived, you might have decreased muscle glycogen—your muscle’s metabolic fuel. And without enough sleep, your muscles haven’t had time to heal, so you may be more likely to experience an injury. 

But it’s not only muscle strength: you’ll also get exhausted faster when you’re not well-rested. And because inadequate sleep hinders motivation, endurance sports are that much harder. Even your reaction times are slower without adequate shut-eye. 

Get some rest

Adjusting your sleep schedule, tiring yourself out during the day, and limiting alcohol and caffeine intake is hard. It takes time. But making incremental changes and prioritizing a good night’s sleep can not only restore your energy but advance your performance in the gym, too.

Need help getting more rest to fuel your workouts? Check out our blog on setting up a solid sleep routine.