Sleep more to move more
Less is more -- and more is less -- when it comes to physical activity and sleep. A new study in Communications Medicine looked at 28 million days' worth of health data from more than 70,000 folks and found that:
1. Less sleep makes it more difficult to exercise.
2. More exercise doesn't make it more likely that you'll sleep soundly.
The bottom line: Getting enough quality sleep nightly sets you up for a more active tomorrow -- while getting in more steps turns out not to improve sleep quality or quantity that night.
The recommendation that you get seven to nine hours of sleep nightly and at least 8,000 steps daily was achieved by just 17% of the folks in the study -- and only a tiny percent of participants got both the recommended amount of exercise and sleep, setting them up for chronic diseases, mental distress and an older ActualAge.
If you are aiming to get more physical activity, focus first on your sleep timing and quality, say the researchers from Australia's Flinders University. Go to bed and get up at the same time (more or less) every day. Make sure your room is cool, dark, quiet (you can use a white noise machine, if needed) and digital free. Don't eat or drink within two hours of bedtime -- blood sugar swings can wake you up.
For more insights into the power of sleep and physical activity -- and other keys to healthy longevity -- check out my post on Instagram, "Be Half the Age You Are by 2035."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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