Early sleep — more movement: how a simple change in your evening ritual changes your body and health

The secret to energy for tomorrow: why the evening determines how much you move

Imagine how a simple habit of going to bed earlier can change your day as much as a new gym membership. Does the time you fall asleep really determine your energy, motivation, and even the number of steps you take the next day? A new large-scale study by Australian scientists reveals that going to bed earlier is not just advice for schoolchildren, but a real biological life hack for those who want to be more active and healthy (Medical Xpress).

The scale of the study: how the relationship between sleep and movement was studied

The Monash University team analyzed nearly 20 people who wore WHOOP biometric trackers for a year. That's over six million nights of sleep and physical activity data — an unprecedented amount of objective information (Medical Xpress, EurekAlertThe researchers focused not only on sleep duration, but also on the exact time of falling asleep and its fluctuations, to find out how this affects physical activity the next day.

The main conclusion: the earlier you go to bed, the more active you are the next day.

The results are striking: those who went to bed around 21 p.m. did an average of 00 minutes more of moderate to vigorous physical activity than those who went to bed after 30 a.m. Even compared to the “average” bedtime of 23 p.m., the difference was 00 minutes of movement per day (Medical Xpress, Monash University, Gizmodo).

Why the timing of sleep, not just its duration, matters

Scientists emphasize that it is not only the amount of sleep, but also its timing that determines the level of energy and the desire to move. Going to bed late often leads to the so-called “social jet lag” - when the biological clock does not coincide with the work or study schedule. This causes fatigue, reduced motivation and even a deterioration in the quality of sleep, which, in turn, reduces the desire to move the next day (Medical Xpress, Gizmodo).

Dr. Josh Leota from Monash University explains: “The standard 9:00–17:00 work schedule does not take into account the natural biorhythms of people who are used to sleeping late. This leads to chronic sleep deprivation, daytime sleepiness and reduced physical activity” (Medical Xpress).

You can change yourself: what happens if you go to bed earlier than you're used to

Interestingly, even if a person usually goes to bed late but falls asleep earlier one day, their level of physical activity increases significantly the next day, provided that the duration of sleep remains the same. That is, you don’t need to change your entire regimen — just try going to bed earlier one night, and you’ll be more active tomorrow (Medical Xpress, Gizmodo).

Additional checks: universality of results

To test the results, the team conducted additional analyses using data from nearly 6 participants in the US All of Us program who wore Fitbit trackers. The findings were identical: regardless of age, gender, race or lifestyle, going to bed earlier was associated with greater physical activity the next day (Medical Xpress, EurekAlert).

Biological mechanism: how sleep affects movement

Sleep and physical activity are not just two separate habits, but interconnected biological processes. When you go to bed earlier, your body gets more time to recover, your hormones stabilize, and your energy levels increase. This creates ideal conditions for movement and sports the next day (Medical Xpress).

Late sleep, on the contrary, disrupts circadian rhythms, increases stress levels, worsens sleep quality, and reduces motivation for any activity.

Practical tips: how athletes use the power of sleep

The world's top athletes have long known that getting quality, timely sleep is key to victory. Olympic teams invest in special pillows, mattresses, and even "sleep pods" to ensure the perfect sleeping conditions during competition. Studies show that even a short nap or "storing" sleep before important events significantly improves performance (with the BBC).

When exercise harms sleep: why evening workouts can interfere with rest

It is important not only to go to bed earlier, but also to choose the right time for physical activity. Intense exercise less than four hours before bedtime worsens sleep quality, delays falling asleep, increases heart rate at night, and reduces heart rate variability. The best choice is to exercise in the morning or no later than four hours before bedtime (Monash Medicine).

Is it possible to "adjust" sleep and exercise on the weekend?

Many people try to compensate for their lack of sleep and physical activity on the weekends. However, scientific evidence suggests that regularity is more important than quantity. Those who consistently go to bed late, even if they sleep longer on the weekends, still remain less active on weekdays (Medical Xpress).

Additional factors: nutrition, stress, and working from home

The quality of sleep and the level of activity depend not only on the time of falling asleep. It is proven that a balanced diet, rich in vegetables, fruits and microelements, has a positive effect on sleep and energy. Working from home, according to British statistics, also contributes to more rest and additional minutes of movement, because people save time on travel and can better plan their day (with the BBC).

Practical tips: how to become more active tomorrow

• Try to go to bed 30-60 minutes earlier than you usually do.
• Avoid intense exercise 3-4 hours before bedtime.
• Stick to a regular schedule even on weekends.
• Watch your diet: more vegetables, less sugar and fats.
• Use daytime naps to recover if you feel tired.
• Create comfortable conditions for sleep: darkness, silence, coolness.
• If you work from home, use the time you save to commute.

Conclusion: Early sleep is a simple path to health and activity

Science proves that a small change in your evening routine can make you more active, energetic, and healthy. Go to bed earlier and your body will thank you tomorrow with extra minutes of movement, a better mood, and a new sense of control over your life.