Key Takeaways
New research shows that earlier bedtimes are linked to higher levels of physical activity—independent of how long you sleep.Quality sleep supports muscle recovery, hormone balance, and energy levels, all of which are essential for getting the most out of your workouts.Starting your day with water, natural light, and a balanced meal—and limiting caffeine before bed—can help maximize your energy and performance.
Whether you look forward to exercising or wholeheartedly dread it, you probably want to get the most out of your workout. People have all kinds of different approaches to doing this, like hitting the gym before sunrise, chugging down protein shakes, and doing interval training. But according to a new study, there’s something even simpler that you can do to be more physically active: go to bed early. Here’s what to know about the research, including why you might want to rethink your bedtime.
The Case for Going to Bed Early
Sleep and exercise are two of the most powerful levers for improving health, but we don’t fully understand how they interact on a daily basis, says Josh Leota, PhD, a psychology research fellow at Monash University and lead of the study. “We wanted to see whether simple, achievable changes in sleep habits, like going to bed earlier, could relate to a meaningful improvement in how active people are the next day,” he explains.
While this topic has been the subject of research before, prior studies have mostly been short-term laboratory studies or relied on self-reported sleep and exercise data. “We wanted to provide clearer insights by using objective data from thousands of people living their normal lives across an entire year,” Leota says.
The study demonstrates that both the timing and duration of your sleep are important for health. According to Leota, the research showed that the time you go to sleep is independently associated with next-day exercise, and not simply a consequence of a change in sleep duration—given that when people go to sleep later than usual, they typically sleep less (and vice versa). “I think it is likely that the increase in next-day physical activity has a lot to do with when you go to bed, as early bedtimes allow people to get up early for morning workouts without sacrificing sleep duration,” Leota says.
The main message of the study is that sleep and exercise are connected, and adjusting one may influence the other. “If you’re struggling to find time or motivation to be active, looking at when you’re going to sleep might help,” Leota suggests. “Even small shifts towards an earlier bedtime could make it easier to reach your exercise goals the next day.”
Why Going to Bed Early Impacts Your Workouts the Following Day
Exercise breaks the body down—in a good way—and sleep helps it rebuild, says Dr. Brooke Bussard, MD, a lifestyle medicine health coach. “During sleep, our muscles repair, our hormones rebalance, and our cardiovascular system recovers,” she says. “Without enough good-quality sleep, your body doesn’t fully benefit from the work you put in during exercise, and it may not be ready to embark on the next challenge.”
Exercise and sleep support each other in a positive cycle, says Seyed Hassan Fakher, MD, a physician with Invigor Medical. “Regular, moderate-intensity physical activity, especially aerobic exercises, can significantly improve sleep quality and efficiency,” he says. “On the other hand, good sleeping habits support muscle recovery, tissue repair, glycogen replenishment, and hormone regulation. It also supports energy levels.”
So, what does going to bed early tonight have to do with tomorrow’s workout? One possible explanation is that earlier bedtimes support better sleep quality and more regular sleep patterns, which can result in healthier alignment with the body’s natural rhythms, Fakher says. “The body’s master clock coordinates hormone release, like cortisol, which regulates stress, and growth hormone, which supports recovery and muscle growth and many other hormones,” he says. “Early, regular sleep keeps this system in sync.”
Other Ways to Maximize Your Next-Day Physical Activity
In addition to going to bed early, there are other ways to get the most out of tomorrow’s workout. The first is to start your day with some water. “Staying hydrated first in the morning is very important since even mild dehydration impairs endurance and mental performance,” Fakher says. What about coffee? “Caffeine use can enhance athletic performance, but avoid caffeine 6+ hours before bed,” he notes.
Being active takes energy, and Bussard says that it’s important to fuel your body well. “Eating a mix of healthy carbs and protein before and after exercise helps muscles perform and recover,” she says. “Whole plant foods also provide vitamins, minerals, and antioxidants that support energy production and reduce inflammation.” Finally, don’t start your day in the dark. “Natural sunlight exposure in the morning helps reinforce circadian alignment, boosting alertness and energy levels,” he says.