8 hours sleep or 8000 steps? This is the health goal you should hit to feel your best this new year

With Christmas out the way, it's officially that time when people ambitiously set out to walk 10,000 steps daily, eat your five a day, drink two litres of water, get an hour workout, save money and make career moves — all at once. It's no wonder you may be feeling overwhelmed.

So, if you were to strip back these goals to one daily metric that can truly elevate your life, what would experts recommend? Turns out, it's eight hours of sleep.

Sleep and movement are two cornerstones of good health. But new research shows hitting all health recommendations is actually nigh on impossible for many people (modern life is busy) with only 13% of the population getting eight hours sleep and hitting 8,000 steps each day.

So when you're next debating whether you should lose sleep to cram in steps, or lose the steps to get more sleep, think of the science that shows sleep is more valuable to your overall health.

Plus, once you've got plenty of quality sleep, those lofty goals will feel all the more achievable. I spoke to GP and Physician Dr. Olalekan Otulana and Dr. Lamees Hamdan, an integrative medical doctor and longevity expert, to find out whether I should be prioritizing steps or ZZZs this new year...

Key takeaways

• Getting good quality sleep means you're more likely to take more steps the following day
• 17% of people averaged less than seven hours and fewer than 5,000 steps each day
• Lack of sleep decreases our impulse control, leading to poorer nutritional choices

Better sleep means more steps, says research

According to the new study published in Communications Medicine Journal in early December, getting good quality sleep means you're more likely to take more steps the following day. Meanwhile, getting extra steps barely changed that night's sleep.

The study in question analysed data from over 70,000 global users of two consumer devices — the Withings Sleep Analyzer (independent validation shows this under-mattress sensor can accurately measure sleep) and a wrist-worn health tracker.

The findings showed approximately six hours sleep equates to the greatest next-day step count and sleep efficiency positively impacts next-day step count in direct correlation, i.e. the better your sleep quality, the more steps you're likely to take.

It also revealed almost 17% of people averaged less than seven hours and fewer than 5,000 steps each day — a stat that makes health experts squirm. If this is you, know that your not alone. But that doesn't mean you should be complacent. If you're looking to put your health first this new year, ultimately the science shows you should prioritise sleep and more healthy decisions will follow.

Sleep quality over quantity

Another key note from the study was the quality of your sleep proved much more influential than how long you slept for.

It's all well and good clocking nine hours slumber, but if your sleep cycles are interrupted or you don't enter restorative deep sleep stages, you won't feel as refreshed (and ready to hit your step target) upon waking.

So, how can you make sure your sleep is of good quality? "Going to bed and waking up at roughly the same time every day trains your body clock and makes it easier to fall asleep and wake up naturally," says Dr. Otulana.

"Once that routine is in place it becomes much easier to reach the right amount of sleep without forcing it."

In fact, our Sleep Features Editor Lauren Jeffries says going to bed and waking up at the same time day in, day out (sleep regularity) is the one habit that helps her fall asleep fast.

Dr. Lamees backs this up. "Think of sleep like nutrition — it's not just how much you get, but when and how consistently you get it that truly matters," she says.

How sleep impacts other health metrics

Steps aside, sleeping well can have a positive influence on your other health and performance goals going into the new year. Here's why...

1. It boosts energy

The new research discussed above adds to a well-established body of science that proves sleep is the foundation of physical performance. It reflects a concept sleep specialists have been urging for years: sleep well and you will perform better, physically and mentally.

"Sleep has a huge effect on physical activity," says Dr. Otulana. "When you are well rested your energy levels / coordination / motivation are all better which makes moving more likely and more enjoyable."

"Poor sleep of course increases fatigue but it also slows reaction times so people are less active or struggle to hit their movement goals," he adds.

With a well established sleep routine, your circadian rhythm will know to release sleepy hormones like melatonin at night (so quality sleep is easier to come by) and alertness hormones like cortisol by day, so you have the energy and vigour to carry you through a productive day.

2. It regulates hunger

Hunger is another by product of rubbish sleep. "Poor sleep makes you more likely to make poor food choices, and load up on excess caffeine and sugar and simple carbs," explains Dr. Hamdan, and the journals agree.

A study from the Sleep Research Society shows slacking on sleep increases hunger and decreases our impulse control, leading to poorer nutritional choices.

This is because the hunger hormone ghrelin increases when you're sleep deprived, making you feel more hungry and less satisfied when you do eat.

Craving energy, you're more likely to reach for sugary, processed snacks leading to energy peaks and throughs (read, crash outs) rather than nourishing whole foods that offer sustained energy release.

3. It improves cognitive function

Even if your new year's goals aren't health-related, but are career or academically-driven instead, good sleep should be on your tick list.

Why? "Sleep is essential for concentration, memory and decision making," says Dr. Otulana, and "when sleep is poor, people often feel foggy, forgetful and slower thinking." Those career moves? Suddenly harder to execute.

"Even a couple of short nights can reduce focus and problem solving and regular good sleep supports learning and wellbeing," Dr. Otulana adds.

"Sleep is not wasted time"

While you're heading into the new year chasing new goals and 'locking in' to jam-packed schedules, remember sleep is the foundation of good health. Without it your body or mind cannot function, never mind thrive.

"Sleep is not wasted time or a luxury," Dr. Otulana says. "It is a basic health need just like eating well or staying active. Protecting your sleep often makes everything else people are working on, from exercise to mood to weight, much easier to achieve."

And with that, I'm off for a nap.