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3w ago

Going to Bed at 9 P.M. Adds 30 Minutes of Daily Exercise, Study Finds

Data from 20,000 participants tracked over a year, validated by a 6,000-person cohort, suggest shifting sleep timing could boost daily activity levels.

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Researchers at Monash University have found the optimal bed time for those looking to increase exercise.
woman brushing teeth before bed

Overview

  • Participants with typical 9 P.M. bedtimes logged about 30 additional minutes of moderate-to-vigorous exercise compared with peers sleeping at 1 A.M.
  • Individuals who moved their bedtime earlier than usual while keeping total sleep duration constant recorded the highest next-day activity gains.
  • Monash University researchers analyzed nearly six million nights of sleep and activity data captured by WHOOP devices over 12 months.
  • A validation study of 5,900 All of Us Research Program participants using Fitbit data confirmed the sleep-timing benefit across diverse groups.
  • Investigators propose that public health guidelines incorporate sleep timing recommendations to naturally foster more active lifestyles.