Why Your Sleep Quality Might Be the Secret to Moving More

Getting quality sleep might be the key to boosting your daily activity levels, according to groundbreaking research that analyzed over 28 million days of health data. A study led by Flinders University found that sleep quality and duration have a stronger influence on next-day physical activity than exercise has on improving sleep that night.

How Many People Actually Meet Sleep and Activity Goals?

The research examined data from more than 70,000 people across the globe over three and a half years, tracking both nightly sleep and daily steps through consumer health devices. The results were eye-opening: fewer than 13% of participants consistently met both recommended sleep targets of seven to nine hours and physical activity goals of at least 8,000 steps per day.

Even more concerning, nearly 17% of participants averaged less than seven hours of sleep and fewer than 5,000 steps daily—a combination linked to higher risks of chronic disease, weight gain, and mental health challenges.

What's the Sweet Spot for Sleep and Activity?

Surprisingly, the study revealed that the longest sleep duration didn't necessarily lead to the most activity the next day. The research showed that sleeping around six to seven hours per night was linked to the highest step counts the following day.

However, sleep quality proved just as important as duration. The study found several key factors that influenced next-day activity levels:

• Sleep Efficiency: People who spent less time tossing and turning were consistently more active the next day
• Sleep Quality: High-quality sleep set people up for more movement, regardless of exact duration
• Consistency: Regular sleep patterns appeared to support better daily activity levels

"We found that getting a good night's sleep—especially high-quality sleep—sets you up for a more active day," said Josh Fitton, lead author and Ph.D. candidate at FHMRI Sleep Health. "People who slept well tended to move more the following day, but doing extra steps didn't really improve sleep that night. This highlights the importance of sleep if we want to boost physical activity."

Why Current Health Guidelines Might Need a Reality Check

The findings raise important questions about whether current health recommendations are realistic for most people. With only a tiny fraction of participants able to achieve both recommended sleep and activity levels consistently, the research suggests that health guidelines may need to consider how these behaviors work together in real-world settings.

"Our findings call into question the real-world compatibility of prominent health recommendations and highlight how difficult it is for most people to have an active lifestyle and sleep well at the same time," Fitton explained.

Senior author Professor Danny Eckert emphasized that for people juggling work, family, and other demands, focusing on sleep quality might be the most practical first step. "Prioritizing sleep could be the most effective way to boost your energy, motivation and capacity for movement," Professor Eckert said. "Simple changes like reducing screen time before bed, keeping a consistent bedtime, and creating a calm sleep environment can make a big difference."

The research, published in Communications Medicine, suggests that sleep isn't just a passive state of rest—it's an active contributor to your ability to live a healthy, active life. Rather than trying to force both perfect sleep and high activity levels simultaneously, the data indicates that improving sleep quality first might naturally lead to increased movement and better overall health outcomes.