Are you a night owl who loves a late-night cuppa and a good book, or do you prefer to hit the hay early and greet the sunrise with a spring in your step?
According to a recent study from Monash University, your bedtime might be doing more than just dictating your sleep quality—it could be influencing how active you are during the day.
The research, which looked at the sleep and activity patterns of over 100,000 adults, found a clear connection: those who went to bed earlier and woke up earlier tended to be more physically active than their night owl counterparts.
In other words, the old saying ‘early to bed, early to rise’ might have more truth to it than we realised—especially when it comes to keeping fit and healthy as we age.
The science behind the study
The Monash team analysed data from the United Kingdom Biobank, a large-scale biomedical database, to track participants’ sleep and movement habits.
They discovered that people who consistently went to bed before 10:30pm and woke up before 7am clocked up more steps and spent more time engaged in moderate-to-vigorous physical activity than those who stayed up late.
Interestingly, the difference wasn’t just a matter of having more hours in the day. Even after accounting for total sleep duration, early sleepers were still more active.
The researchers suggest that our internal body clocks—or circadian rhythms—might play a role, with early risers naturally feeling more energised and motivated to move.
Why does this matter to you?
As we get older, staying active becomes even more important for maintaining our health, independence, and quality of life.
Regular physical activity can help manage weight, reduce the risk of chronic diseases, boost mood, and keep our minds sharp.
But for many of us, finding the motivation to exercise can be a challenge—especially if we’re not getting enough quality sleep.
This study suggests that simply shifting your bedtime earlier could be a surprisingly effective way to boost your daily activity levels.
It’s not about becoming a marathon runner overnight, but about making small, sustainable changes that add up over time.
Tips for becoming an early bird (without the pain!)
If you’re naturally a night owl, the idea of going to bed earlier might sound about as appealing as a cold shower in winter. But there are gentle ways to nudge your body clock forward:
- Gradual Adjustments: Try moving your bedtime 15 minutes earlier each night until you reach your desired sleep schedule.
- Morning Sunlight: Exposure to natural light in the morning helps reset your circadian rhythm and makes waking up easier.
- Consistent Routine: Stick to the same sleep and wake times, even on weekends, to reinforce your new pattern.
- Wind Down Wisely: Avoid screens and bright lights in the hour before bed, and try relaxing activities like reading or gentle stretching.
The bigger picture: Sleep, activity, and wellbeing
Of course, everyone’s sleep needs and preferences are different. Some people genuinely thrive in the evening, and that’s okay!
The key takeaway from the Monash study is that our daily routines—including when we go to bed—can have a ripple effect on our overall health.
If you’re struggling to fit in enough movement, or if you find yourself feeling sluggish during the day, it might be worth experimenting with an earlier bedtime. You could find yourself with more energy, a brighter mood, and a few extra steps on your fitness tracker.
We want to hear from you!
Are you an early bird or a night owl? Have you noticed a link between your sleep habits and your activity levels? What tips do you have for getting a good night’s sleep? Share your experiences and advice in the comments below—your story could inspire someone else to make a positive change!
Also read: Discover the secret days ruining your sleep—and how to stop it
