Can You Out-Train Sleep Deprivation? Here's What the Research Says

You’ve probably heard that you can't out-exercise a bad diet. But what about those nights when sleep is elusive? Surprisingly, you can offset some of the negative effects of sleep deprivation with regular exercise.

Research indicates that physical activity can help mitigate the mortality risks associated with inadequate sleep. While sleep remains a critical component of overall health, there are times—such as during the early days of parenthood or periods of high stress—when sleep may take a hit. In these situations, exercise can serve as a valuable tool to maintain your health.

A study involving over 90,000 adults who slept less than six hours per night found that those who didn’t exercise had a 69 percent higher risk of cardiovascular death. However, for those who engaged in regular exercise, this elevated risk vanished, despite their lack of sleep.

To keep your body in good shape, research suggests that moderate-to-high intensity exercise is most effective, with the greatest benefits occurring around 150 minutes per week. If that sounds daunting, start small—whether it’s a daily walk or adding a weighted backpack for extra intensity. Even 10 to 15 minutes of exercise per day can significantly benefit your heart health.

In conclusion, while you should always strive for sufficient sleep, incorporating regular exercise can help protect your health during those times when sleep is compromised.