A study analyzing 28 million days of health data reveals that fewer than 13% of people meet both sleep and physical activity guidelines, suggesting sleep quality is the primary driver of next-day movement.

Key takeaways:

• Fewer than 13% of individuals consistently meet the recommended targets of seven to nine hours of sleep and 8,000 steps per day.
• Sleep quality and duration have a stronger influence on next-day physical activity than increased physical activity has on subsequent sleep.
• Sleeping six to seven hours per night with high efficiency was linked to the highest step counts the following day.

Getting enough sleep and staying active are widely promoted health benchmarks, but new research shows most people struggle to achieve both, and sleep may hold the key to increasing daily movement.

A study led by Flinders University analyzed more than 28 million days of real-world health data from over 70,000 people globally. The research team examined data collected over three and a half years from consumer health devices that tracked nightly sleep and daily steps. The findings reveal that fewer than 13% of people consistently meet the recommended targets of seven to nine hours of sleep and at least 8,000 steps a day.

Nearly 17% of participants averaged less than seven hours of sleep and fewer than 5,000 steps. This combination is linked to higher risks of chronic disease, weight gain, and mental health challenges.

The results indicate that sleep quality and duration have a stronger influence on next-day physical activity than the reverse.

“We found that getting a good night’s sleep—especially high-quality sleep—sets you up for a more active day,” says Josh Fitton, lead author and PhD candidate at FHMRI Sleep Health, in a release. “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.”

The study also revealed that the optimal duration for next-day activity was not the longest sleep period.

“Our data showed that sleeping around six to seven hours per night was linked to the highest step counts the next day,” says Fitton in a release. “But that doesn’t mean you should cut back on sleep because quality is just as important. People who slept more efficiently, meaning they spent less time tossing and turning, were consistently more active.”

The findings raise important questions about whether current health guidelines are realistic.

The researchers suggest these findings raise questions about whether current health guidelines are realistic for the general population.

“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,” says Fitton in a release. “Only a tiny fraction of people can achieve both recommended sleep and activity levels every day so we really need to think about how these guidelines work together and what we can do to support people to meet them in ways that fit real life.”

For individuals balancing work, family, and other demands, focusing on sleep may be the first step toward a healthier, more active life.

“Prioritizing sleep could be the most effective way to boost your energy, motivation and capacity for movement,” says Danny Eckert, PhD, senior author and professor, in a release. “Simple changes like reducing screen time before bed, keeping a consistent bedtime, and creating a calm sleep environment can make a big difference.”

“Our research shows that sleep is not just a passive state, it’s an active contributor to your ability to live a healthy, active life,” says Eckert in a release.

The study was published in Communications Medicine.

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Image: Authors, Professor Danny Eckert and Josh Fitton, Flinders University. Credit Flinders University