- Few adults consistently meet recommended targets for both sleep and physical activity.
- Better sleep quality and moderate sleep duration were linked to more movement the next day.
- Daily step counts had only a small effect on how well people slept that night.
Most adults struggle to meet recommended targets for both sleep and physical activity, according to a new study published in Communications Medicine.
Researchers analyzed long-term, real-world tracking data to explore how nightly sleep and daily movement are connected. The study adds new context to ongoing questions about how these two core health behaviors interact in everyday life.
Sleep and physical activity are both critical for health, and evidence suggests they influence each other. Research has linked regular, moderate physical activity with better sleep quality and duration, while sedentary behavior has been associated with poorer sleep.
Scientists have proposed a two-way relationship in which activity can support sleep while insufficient sleep may limit physical performance and daily movement. However, findings from real-world monitoring have been mixed, particularly when examining day-to-day interactions.
How Was This Study Conducted?
Researchers from Flinders University in Adelaide, Australia, conducted the large observational study using data collected from consumer wearable devices. The analysis included data from more than 70,000 adults tracked between January 2020 and September 2023.
Participants put sleep sensors under their mattresses to measure sleep duration, sleep efficiency and other sleep characteristics, along with a smart watch that recorded daily step counts. The study team examined how nightly sleep patterns related to physical activity the following day.
What Did the Study Find?
The researchers found that only a small percentage of participants consistently met recommendations for both sleep and physical activity. Only 12.9% of adults regularly got seven to nine hours of sleep per night and more than 8,000 steps per day.
Sleep had a greater impact on physical activity than physical activity on sleep. People tended to take the most steps on days following about six to seven hours of sleep, rather than after very short or very long nights. Better sleep quality—meaning less time awake in bed—was also linked to higher step counts the next day.
In comparison, how much people moved during the day had little effect on how they slept that night. Higher step counts were associated with only small changes in sleep length and quality, suggesting that daily movement does not strongly shape sleep from one night to the next.
How Does This Apply to Real Life?
For many adults, fitting in both enough sleep and enough exercise can feel unrealistic. This study suggests that focusing on sleep—particularly sleep quality—may be important for activity levels the next day.
In addition, the idea that more exercise doesn’t automatically translate into better sleep may help explain why some people who are active still struggle with sleep and why improving sleep habits could be an important part of staying active.
If you’re struggling with your sleep, consider trying some science-backed strategies to improve your sleep routine and environment. Make sure your room is cool and dark, and try avoiding screen time close to bedtime. We also love enjoying a sleep-supporting drink or snack, like our Tart Cherry Nice Cream or Tart Cherry Nighttime Mocktail.
Our Expert Take
These study findings suggest that sleep and exercise shouldn’t be treated as separate goals. Understanding how they interact may help shape more realistic health guidance and encourage approaches that support both, rather than prioritizing one at the expense of the other.
