Sleep or Exercise? What the Research Says

As a new mom, sleep deprivation is in full force.

Now that I’ve returned to work and started working out again, I find myself having the same internal debate:

Do I work out… or do I take a nap?

So, naturally, I turned to the research.

A recent study published in Proceedings of the National Academy of Sciences looked at whether exercise or a nap could help protect memory after sleep loss.

Researchers found that both a short bout of exercise and a nap improved memory performance compared with doing neither. Interestingly, they appeared to help the brain in different ways. Exercise supported brain activity involved in processing and forming memories, while napping helped reduce some of the effects of sleep pressure and fatigue.

Now, before you decide that a workout can replace sleep, there’s an important caveat: it can’t. This study looked at healthy young adults after 30 hours of sleep deprivation, which is very different from the interrupted sleep many new parents experience.

But I think there’s a helpful takeaway:

When sleep isn’t perfect, movement can still be valuable.

If you’re tired but feel good enough to move, a short workout, walk or some gentle movement may be just what you need. And if your body is telling you that you desperately need rest?

Take the nap.

There’s no prize for pushing through exhaustion.

For me, the research doesn’t completely settle the daily “workout or nap?” debate. But it does remind me that both movement and rest are forms of taking care of yourself.

Lauren DeYoe

Doctor of Physical Therapy

Reiki Master

Owner Reiki PT

Lotlikar, Madhura S., et al. "Protecting episodic memory after sleep loss: Similar benefits of exercise and naps via distinct neural contributions." Proceedings of the National Academy of Sciences 123.32 (2026).