The best exercise tips to share with patients after a sleepless night
Industry Buzz
Mood and energy levels can be enhanced by a workout after sleep deprivation, especially when combined with morning sunlight.
—Jeffrey Durmer, MD, PhD, sleep and circadian neurologist and neuroscientist
While thoughts of exercise might not be welcome after a bad night's sleep—there may be a good reason to suggest some physical activity to your sleep-deprived patients. For those who are receptive, they might then ask you what’s “safe” or even beneficial when fatigue sets in.
Here are the workouts you can encourage after poor sleep, and what to persuade against.
Why movement still helps
Even when patients are tired, moderate activity can help build adenosine, the sleep pressure chemical that supports deeper rest the next night. []
Regular exercise also helps counteract the cardiovascular effects of sleep deprivation. The key is matching the workout intensity to the body’s lowered capacity.
What to avoid after poor sleep
High-intensity intervals, heavy resistance training, and maximal lifts are best left for well-rested days. Sleep deprivation slows reaction times and impairs neuromuscular control, increasing injury risk.
Cardiovascular strain is also higher when patients are tired, making red-zone training risky. On top of that, failing to hit performance targets when fatigued can add unnecessary frustration.
“When people are sleep deprived, things like arrhythmias are more common,” said Jeffrey Durmer, MD, PhD, a sleep and circadian neurologist and neuroscientist. []
Safer alternatives
Encourage low-to-moderate aerobic activity. Brisk walking, easy cycling, or light swimming—at roughly 60–70% of max heart rate for 30–45 minutes—can deliver energy, mood, and circulation benefits without taxing the system.
Light bodyweight or mobility work (air squats, wall push-ups, yoga stretches) can maintain strength and flexibility. Exposure to natural light during or after exercise supports circadian rhythms and helps reset energy for the next night’s sleep.
"Mood and energy levels can be enhanced by a workout after sleep deprivation, especially when combined with morning sunlight,” Dr. Durmer said. []
These recommendations are most relevant to patients who already exercise regularly.
For sedentary individuals, or patients running on only two to three hours of sleep, gentle stretching or a short outdoor walk may be the safest approach.
Warm-up: 5 minutes of gentle movement (arm circles, easy walk, light dynamic stretches)
Main set: 20–30 minutes brisk walk or easy bike ride, keeping heart rate at ~60–70% of max
Strength/mobility (optional): 10 minutes of bodyweight squats, wall push-ups, yoga poses, or resistance band work
Cool-down and sunlight: 5–10 minutes of slow walking or light stretching outdoors to soak up natural light