A staggering number of adults struggle to get enough sleep while staying physically active. In fact, a global study revealed that nearly 87% of people fail to achieve both quality sleep and sufficient daily exercise. Scientists now believe one may influence the other more strongly, changing how health experts approach these guidelines.
Researchers at Flinders University examined data from 70,963 participants using an under-mattress sleep sensor and wrist-worn fitness tracker. The study spanned over 3.5 years, from January 2020 to September 2023, providing not just snapshots but detailed daily patterns.
This approach allowed scientists to observe how sleep and movement interact over time, rather than relying on single-day measurements.
Sleep Shapes Daily Activity
Results showed that only 12.9% of participants consistently achieved both seven-to-nine hours of sleep and the recommended 8,000 steps per day. On the other end, about 17% of people routinely slept less than seven hours and moved under 5,000 steps daily. While these statistics are alarming, the most fascinating finding lies in the relationship between the two.
The data revealed that individuals who slept well moved significantly more the next day. Conversely, poor sleep reduced daily activity, even for those who averaged seven-to-nine hours over the long term. This demonstrates that sleep quality directly influences physical movement, whereas adding extra steps has minimal effect on nightly sleep.
Josh Fitton, a PhD candidate leading the study, explained, “High-quality sleep sets the stage for a more active day. People who rest well tend to move more the following day, while extra steps do little to improve sleep that night. Prioritizing sleep is essential for boosting daily activity.”
How Much Sleep is Optimal?
Freepik | Six to seven hours of high-quality sleep maximizes the next day's activity.
Interestingly, more sleep does not always mean more activity. The study found that six to seven hours per night correlated with the highest step counts the next day. Yet, efficiency matters as much as quantity. Participants who slept deeply and without frequent awakenings consistently showed higher activity levels.
Fitton noted, “Quality matters just as much as duration. People who sleep efficiently, minimizing tossing and turning, remain more active overall. It’s not about cutting back but improving how the body rests.”
The Challenge of Meeting Both Goals
Achieving both sufficient sleep and movement proves difficult for most adults. The research found that 87.1% of participants failed to meet both targets regularly. Fitton highlighted that current health guidelines might not align with real-world lifestyles.
“Only a small fraction of people can consistently hit both recommended sleep and activity levels. Guidelines should reflect daily life realities and support practical ways to meet them.”
This emphasizes the need to rethink how sleep is valued. Instead of seeing it as downtime, people should recognize sleep as a critical factor in overall health.
Simple Ways to Improve Sleep
Researchers recommend actionable steps to enhance sleep quality:
1. Reduce screen exposure before bedtime.
2. Maintain a consistent sleep schedule.
3. Create a calm and dark sleep environment.
Danny Eckert, a senior professor at Flinders University, stated, “Prioritizing sleep boosts energy, motivation, and movement capacity. Simple adjustments can significantly impact health outcomes. Sleep actively contributes to a productive and active lifestyle.”
Freepik | Researchers advise cutting pre-bed screen time to improve sleep quality.
Sleep and Brain Health
Supporting this, scientists at the University of Michigan uncovered links between sleep and brain function. Dopamine neurons, which regulate motivation and reward, remain active during non-rapid eye movement (NREM) sleep. These neurons synchronize with sleep spindles, enhancing memory and motor skills.
Ada Eban-Rothschild, a study co-author, explained, “This challenges the notion that dopamine neurons only work when awake. During sleep, they strengthen motor memories and skill patterns, essential for daily activities. Understanding these processes could lead to better therapies for neurodegenerative diseases involving motor deficits and sleep issues.”
Aligning Health Practices
Together, these findings reveal a strong link between sleep and physical activity. Prioritizing high-quality sleep can boost energy, motivation, and cognitive and motor function, naturally supporting greater daily movement. Viewing sleep and activity as interconnected habits—rather than separate goals—creates a more effective approach to overall health.
Structuring daily routines around sufficient rest may be the most practical way to sustain an active lifestyle. When sleep is consistently prioritized, the body is better prepared for physical activity, supporting long-term wellbeing.
Recognizing sleep as an active driver of health shifts how wellness is approached. Improving sleep quality, minimizing disruptions, and maintaining regular rest can enhance both physical performance and mental clarity, allowing the body and mind to function at their best each day.