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Miami Herald
26-07-2025
- Health
- Miami Herald
Massive sleep study reveals surprising cost of going to bed late
As an avid Oura user, I'm no stranger to *slightly* obsessing over sleep data. I've tracked my deep sleep, REM cycles, HRV, and recovery scores like a mini scientist in a silk sleep mask. I've timed workouts based on my readiness score. When it comes to the link between sleep and performance, I'm not new here. But even with all that tracking and optimization, this new study got my attention. Researchers looked at millions of nights of sleep-over 6 million to be exact-and what they found was something most of us (myself included) tend to overlook. It's not just about how much you sleep. Related: FDA eliminates 52 food standards in sweeping deregulation move It's about when. And more specifically: what happens when you go to bed later than usual. The impact? Subtle at first. But if you're trying to be consistent with your workouts, boost your energy, or just feel better, those late nights might be holding you back. Even if you're still getting 7 to 8 hours of sleep. That's what makes this study different. Because this time, we're not just talking about sleep duration. We're talking about timing-and how it can affect your body and behavior the very next day. The study, published in PNAS, looked at over 6 million nights of sleep data from nearly 26,000 adults using wearable fitness trackers. Specifically, over 19,000 WHOOP users and nearly 6,000 Fitbit device users. Here's what they found: people who went to bed earlier were more likely to exercise the next day. And the difference? Bigger than you'd think. For example, compared to those who went to sleep around 1 a.m., people who consistently went to bed at 9 p.m. logged 28 more minutes of moderate-to-vigorous physical activity (MVPA) the next day. Even more surprising? People who slept less overall, but went to bed earlier, often exercised more than those who slept longer but went to bed later. In other words, timing beat out total sleep when it came to getting people moving. I spoke with Dr. Mark Czeisler, Resident Physician at Brigham and Women's Hospital and Clinical Fellow at Harvard Medical School, who co-authored the study led by Josh Leota, a Research Fellow at Monash University. Related: These clean food brands are rightfully challenging the FDA He explained why bedtime and not just sleep time matters: "People got the most intense exercise when they preserved their usual sleep amount, but went to bed earlier than they typically do," he said. "That suggests these health behaviors aren't competing with each other. They're best thought of as working in concert." Think about it: if you're staying up late to finish one more episode or scroll TikTok, you could be trading away the energy and motivation you'll need tomorrow. Dr. Czeisler also noted that early sleepers are more likely to get in their workouts before the day gets busy. Morning routines tend to be more reliable-and that consistency matters. While this study tracked people living their normal lives-not under lab conditions-it's truly a big moment for sleep and fitness tech. And it supports something companies like WHOOP, Fitbit, Apple Watch and Oura have been saying for years: when you sleep matters just as much as how much you sleep. The WHOOP data came from users who were already pretty active-averaging 90 minutes of MVPA daily. But the researchers confirmed the same trend in a broader group, using Fitbit data from the NIH's All of Us program. Even people who weren't exercising much still saw a difference. Earlier bedtimes meant more movement the next day. As Dr. Czeisler put it: "The way to guarantee exercise is really to protect the morning. And so going to bed earlier, you know, lends itself to doing that." So if you're trying to get consistent with your workouts, improve your energy, or just build better habits, maybe start by looking at the clock. Going to bed a little earlier might be the simplest, most powerful performance tool you're not using yet. Protect your mornings, people! I know I do... Related: Watch out Fitbit and Apple Watch, Amazon has entered the chat The Arena Media Brands, LLC THESTREET is a registered trademark of TheStreet, Inc.
Economic Times
03-07-2025
- Health
- Economic Times
Want to burn more calories? New study reveals surprising link between sleep time and daily activity
Researchers have found a strong link between earlier bedtimes and increased physical activity, using data from nearly 20,000 participants. Even a two-hour shift toward earlier sleep resulted in noticeable fitness benefits. The findings suggest health campaigns should integrate sleep timing with exercise promotion to improve public health and encourage more active lifestyles. A study published in the Proceedings of the National Academy of Sciences reveals that people who go to bed earlier tend to be significantly more active the next day. (Image:iStock) Tired of too many ads? Remove Ads Night Owls vs. Early Birds: Who's More Active? The Social Jetlag Dilemma Tired of too many ads? Remove Ads Can You Change Your Sleep Habits? In the world of wellness , we often separate sleep and exercise into different compartments. But what if your bedtime was actually the secret driver of your daily physical activity ? A new study published in the Proceedings of the National Academy of Sciences suggests just that—going to bed earlier could be the simplest way to get more to a report from Health Day, the research, led by scientists from Monash University in Australia, tracked nearly 20,000 individuals over a year using wearable sleep-and-activity trackers. The average bedtime hovered around 11 p.m., but those who tucked in by 9 p.m. consistently logged about 30 more minutes of moderate-to-vigorous physical activity the following day than those who stayed up until 1 small shifts mattered. Going to bed at 9 p.m. instead of 11 p.m. translated into nearly 15 extra minutes of physical activity, highlighting how tightly sleep timing is linked to movement the next day.'Sleep and physical activity are both critical to health, but until now we didn't fully grasp how intricately connected they are in everyday life,' said Dr. Elise Facer-Childs, senior research fellow at Monash University's School of Psychological Sciences, in the university's press data didn't just stop at bedtime. Researchers also noted that standard 9-to-5 work routines may unintentionally work against our natural sleep rhythms—especially for those who are biologically inclined to stay up late. This mismatch, often referred to as 'social jetlag,' can lead to poorer sleep quality, daytime fatigue, and ultimately less motivation to exercise.'Standard 9-to-5 routines can clash with the natural sleep preferences of evening types,' said lead researcher Josh Leota. 'This leads to poorer sleep quality and increased daytime sleepiness—which can all reduce motivation and opportunity for physical activity the next day.'The findings were validated with additional Fitbit data from another cohort of nearly 6,000 participants, strengthening the argument that sleep timing isn't just a fringe factor in your fitness—it may be central to of the most promising insights from the study is that the cycle isn't fixed. Participants who shifted to earlier bedtimes—while maintaining the same total sleep duration—were the ones who recorded the highest levels of activity the following other words, you don't need more sleep, just smarter sleep.'Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles,' Leota explained, suggesting a more integrated approach to public health you're trying to become more consistent with your workouts or just want to boost your daily activity, it might be time to re-evaluate what time you're hitting the sack. As this study shows, making peace with your pillow a little earlier could be the most underrated fitness strategy out the next time you're tempted to binge another episode or scroll through social media past midnight, remember—your morning workout might thank you for calling it a night.
Time of India
03-07-2025
- Health
- Time of India
Want to burn more calories? New study reveals surprising link between sleep time and daily activity
In the world of wellness , we often separate sleep and exercise into different compartments. But what if your bedtime was actually the secret driver of your daily physical activity ? A new study published in the Proceedings of the National Academy of Sciences suggests just that—going to bed earlier could be the simplest way to get more active. Night Owls vs. Early Birds: Who's More Active? According to a report from Health Day, the research, led by scientists from Monash University in Australia, tracked nearly 20,000 individuals over a year using wearable sleep-and-activity trackers. The average bedtime hovered around 11 p.m., but those who tucked in by 9 p.m. consistently logged about 30 more minutes of moderate-to-vigorous physical activity the following day than those who stayed up until 1 a.m. Even small shifts mattered. Going to bed at 9 p.m. instead of 11 p.m. translated into nearly 15 extra minutes of physical activity, highlighting how tightly sleep timing is linked to movement the next day. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Cardiologist Reveals: The Simple Morning Habit for a Flatter Belly After 50! Lulutox Undo 'Sleep and physical activity are both critical to health, but until now we didn't fully grasp how intricately connected they are in everyday life,' said Dr. Elise Facer-Childs, senior research fellow at Monash University's School of Psychological Sciences, in the university's press release. The Social Jetlag Dilemma The data didn't just stop at bedtime. Researchers also noted that standard 9-to-5 work routines may unintentionally work against our natural sleep rhythms—especially for those who are biologically inclined to stay up late. This mismatch, often referred to as 'social jetlag,' can lead to poorer sleep quality, daytime fatigue, and ultimately less motivation to exercise. You Might Also Like: Are screens and stress stealing your sleep? 5 surprising tips from sleep experts to help you rest 'Standard 9-to-5 routines can clash with the natural sleep preferences of evening types,' said lead researcher Josh Leota. 'This leads to poorer sleep quality and increased daytime sleepiness—which can all reduce motivation and opportunity for physical activity the next day.' The findings were validated with additional Fitbit data from another cohort of nearly 6,000 participants, strengthening the argument that sleep timing isn't just a fringe factor in your fitness—it may be central to it. Can You Change Your Sleep Habits? One of the most promising insights from the study is that the cycle isn't fixed. Participants who shifted to earlier bedtimes—while maintaining the same total sleep duration—were the ones who recorded the highest levels of activity the following day. In other words, you don't need more sleep, just smarter sleep. You Might Also Like: 'Golden hour' of sleep: Experts reveal the best time to go to bed for a longer life 'Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles,' Leota explained, suggesting a more integrated approach to public health messaging. If you're trying to become more consistent with your workouts or just want to boost your daily activity, it might be time to re-evaluate what time you're hitting the sack. As this study shows, making peace with your pillow a little earlier could be the most underrated fitness strategy out there. So the next time you're tempted to binge another episode or scroll through social media past midnight, remember—your morning workout might thank you for calling it a night.
New York Post
02-07-2025
- Health
- New York Post
People who go to bed at this time get the most exercise — it's not about how much they sleep but when
The early bird gets the workout. It's bad enough that night owls are more at risk for dementia, depression and diabetes. Now, a new study — published in the journal Proceedings of the National Academy of Sciences (PNAS) — suggests they can also forget about that sunrise jog they keep promising to take. Advertisement A new study clearly suggests your bedtime — not your sleep duration — significantly impacts how much moderate-to-vigorous physical activity you get the next day. Syda Productions – Researchers assessed the sleep habits and exercise levels of almost 20,000 people who wore the health and fitness tracker WHOOP for one year, taking into account how long they slept and when they went to bed. You might assume that sleep duration matters more than bedtime since getting those six to eight hours of quality rest increases your probability of feeling motivated and energized enough to hit the ground running when you wake up. Advertisement But, surprisingly, researchers found that wasn't the case. People who went to bed around 9 p.m. did about 30 more minutes of moderate-to-vigorous physical activity the following day than those who hit the hay at 1 a.m. The early birds pumped out 15 more workout minutes compared to those who tucked in at 11 p.m. — the average bedtime for participants — even when the total sleep duration was the same. Why? Experts believe societal norms can put night owls at a disadvantage when it comes to mental — and, as it turns out, physical — health. Advertisement 9 p.m. seems to be the sweet spot if you're looking to work out longer the next day, the study revealed. Drazen – 'Standard 9-to-5 routines can clash with the natural sleep preferences of evening types, leading to social jetlag, poorer sleep quality and increased daytime sleepiness — which can all reduce motivation and opportunity for physical activity the next day,' Josh Leota, a research fellow at Monash University's School of Psychological Sciences, said in a statement. Sleep specialist Dr. Dylan Petkus previously told The Post that 'although early birds do better with societal norms like traditional 9-to-5 jobs, health-wise, both can be equally healthy as long as they get enough sleep and stick to a consistent schedule.' Advertisement That being said, he noted that people who go to bed between 9 p.m. and 11 p.m. tend to have the best sleep quality. If that's not you — experts recommend gradually dragging up your bedtime by 15 minutes until you hit your sweet spot. Meanwhile, Leota believes the study's findings have 'meaningful implications for public health.' 'Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles,' he said. 'A holistic approach that recognizes how these two essential behaviors interact may lead to better outcomes for individual and community health.' And don't forget that while doing a few quick exercises before bed can help you sleep longer, working out within four hours of bedtime can mess with your sleep.
Yahoo
02-07-2025
- Health
- Yahoo
A Simple Change To Your Evening Routine Could Help You Exercise More
If you're determined to log more minutes of exercise tomorrow, going to bed earlier tonight could help, according to a new study that analyzed the relationship between bedtimes and subsequent physical activity levels. The study was led by researchers from Monash University in Australia, and while it doesn't definitively prove that heading to bed early means you're likely to exercise more the next day, it suggests there's a significant connection. And the sheer amount of data collected for the study supports that connection: data from wearables for 19,963 people was logged over the course of a year, giving the researchers information on almost six million night-and-day reference points. "These insights carry meaningful implications for public health," says psychologist Josh Leota, from Monash University. Related: "Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles." Overall, an earlier bedtime matched up with more moderate-to-vigorous exercise the next day, the data showed. Those who went to bed at 9pm logged an average of 30 minutes more than those who went to bed at 1am, for example, and 15 minutes more than those with an 11pm bedtime (the average bedtime across all participants). The amount of sleep mattered too: those who banked an average of 5 hours logged 41.5 more minutes of exercise compared to those who banked an average of 9 hours (though the benefits of exercise may be counterbalanced by the effects of sleep deprivation). Another key finding was that when individuals went to bed earlier than normal, but still banked the same amount of sleep that they usually did, they tended to hit their personal bests in terms of activity time the next day. There are a few reasons why this might be happening, the researchers suggest. Later bedtimes may indicate people who are busier in general, and might also mean there's less of a likelihood to lie in or hit the snooze button the next day – though wake-up times weren't included in the study data. "Standard 9-to-5 routines can clash with the natural sleep preferences of evening types, leading to social jetlag, poorer sleep quality, and increased daytime sleepiness – which can all reduce motivation and opportunity for physical activity the next day," says Leota. Factors controlled for in the study included age, body mass index, and whether it was a weekday or weekend. The researchers also found a similar but less prominent relationship in a second, more diverse set of data from 5,898 people, backing up the initial results. As this study is based on a correlation, it may still be that other factors, like naturally being a 'night owl', is contributing to both the late sleep and lower exercise times. Until more research can pry such other variables apart, it's not possible to draw firm conclusions. However, we know both sleep and exercise are fundamental parts of living a healthy life, and the study points to a simple intervention many of us could consider to boost our well-being: moving our bedtimes forward a little bit. "Sleep and physical activity are both critical to health, but until now we didn't fully grasp how intricately connected they are in everyday life," says psychologist Elise Facer-Childs, from Monash University. "Our findings are consistent across different populations, and show that if you can get to sleep earlier than usual whilst keeping your sleep duration the same, you may be more likely to increase your physical activity the following day." The research has been published in PNAS. 'Sky-High' Levels of Alzheimer's Protein Found in Newborns Alzheimer's Might Not Actually Be a Brain Disease, Says Expert Bold Plan to DNA Test All Babies in UK Poses Serious Risks, Experts Warn
