Want to move more? Sleep Early: New Study Reveals the Link
Summary: A large-scale study by Monash University reveals that going to bed earlier, even just by a couple of hours, can significantly boost next-day physical activity levels. This insight could reshape public health strategies and inspire simple sleep-based interventions to encourage more active lifestyles.
Sleep Earlier, Move More: Science Backs the Connection
What if just hitting the pillow a bit earlier could make you more active the next day?
A groundbreaking study led by Monash University and published in Proceedings of the National Academy of Sciences (PNAS) suggests just that. The research reveals a strong association between earlier bedtimes and higher levels of next-day physical activity, with the most active individuals going to bed around 9 PM. These findings could reshape how we approach public health, fitness motivation, and even work schedules
The Study: 20,000 Participants, 6 Million Nights of Data
This wasn’t your average sleep survey. Researchers collected real-time sleep and activity data over one year from nearly 20,000 participants using WHOOP biometric devices.
- These wearable gadgets tracked around six million nights of sleep, capturing detailed insights into how sleep timing and duration influenced daily movement.
Early Sleepers Move More - By a Lot
Here’s what stood out:
- People who habitually went to bed around 9 PM performed 30 more minutes of moderate-to-vigorous physical activity the next day than those who slept at 1 AM.
- Compared to the average 11 PM bedtime, the 9 PM group still managed to squeeze in 15 extra minutes of activity.
- Crucially, this increase in activity was not due to more sleep, but earlier sleep.
The Science Behind It: Circadian Rhythms vs. Social Schedules
According to lead author Dr. Josh Leota from the School of Psychological Sciences, modern life often clashes with our natural circadian rhythms, especially for night owls. People with an evening sleep preference are often forced to rise early for standard 9-to-5 jobs, creating what’s known as “social jetlag.”
This misalignment leads to:
- Poor sleep quality
- Daytime sleepiness
- Decreased motivation for physical activity
Earlier bedtimes appear to reduce these conflicts, improving next-day energy and movement levels.
Not Just Routine - Even Occasional Early Bedtimes Help
Another surprising insight:
Even when people occasionally went to bed earlier than their usual time, without cutting down total sleep hours, they showed spikes in physical activity the next day.
This suggests that you don’t need to be a habitual early sleeper to gain benefits. Making small, intentional changes to bedtime, even occasionally, can offer measurable health perks.
Public Health Implications: A Simple Shift, Big Impact
Dr. Leota emphasises the broader significance of the study:
“These insights carry meaningful implications for public health. A holistic approach that recognises how sleep and physical activity interact may lead to better outcomes for individual and community health.”
In simpler terms, encouraging earlier sleep schedules could be a low-cost, high-impact strategy to promote healthier, more active lifestyles, especially among those struggling to stay active.
Conclusion: Sleep Early, Live Better
If you’re trying to become more active or boost your daily movement, your bedtime might be the missing piece. This landmark study from Monash University confirms that
- Going to bed earlier
- Not just sleeping longer, leads to more physical activity the next day.
Takeaway?
Shifting your bedtime just a little earlier could help you move more, feel better, and live healthier.
Dane
I am an MBBS graduate and a dedicated medical writer with a strong passion for deep research and psychology. I enjoy breaking down complex medical topics into engaging, easy-to-understand content, aiming to educate and inspire readers by exploring the fascinating connection between health, science, and the human mind.
