How One Bad Night of Sleep Wrecks Your Performance
Show Notes & Resources
In this episode of the Everyday Strength Podcast, Anthony breaks down what actually happens in the body and brain after a single poor night of sleep. Rather than treating sleep deprivation as an all-or-nothing problem, this episode examines the acute, measurable effects that even one short night can have on strength, endurance, hormones, coordination, and decision-making. Anthony explains why sleep loss quickly alters testosterone, growth hormone, cortisol, and glycogen resynthesis, and how those changes show up in training and performance. The episode also outlines how reaction time and motor control degrade to levels comparable to legal intoxication. Most importantly, listeners learn how to modify training and recovery to limit damage and rebound faster when sleep is compromised.
Key Topics Covered:
This episode explores the acute physiological and neurological effects of short-term sleep deprivation and why they matter for athletes and lifters. Anthony discusses how hormonal disruption impairs recovery and performance, how neuromuscular coordination and balance decline, and why injury risk rises when fatigue is high. Practical strategies are covered for adjusting training intensity and focus when sleep is poor, along with evidence-backed tools such as caffeine, creatine, naps, and recovery routines. The episode emphasizes preventing a single bad night from snowballing into prolonged underperformance.
Relevant Science & Articles Mentioned:
Walker, M. (2017). Why We Sleep. Scribner. https://www.simonandschuster.com
Related Everyday Strength Episodes:
The Science of Training Deloads: Managing Fatigue for Long-Term Progress
Time Stamps
00:00 Intro: how bad is one night of sleep
01:15 What happens physiologically during acute sleep deprivation
03:00 Hormonal disruption and recovery breakdown
04:45 Reaction time, coordination, and cognitive performance
06:00 Effects of sleep loss on strength and endurance
08:30 How to modify training when sleep deprived
11:00 Creatine and cognitive protection during sleep loss
14:00 Caffeine, naps, and recovery tools
16:30 Sleep hygiene and recovery habits
19:00 Final takeaways and key lessons
