To run or to sleep? This new study just solved the hardest decision I make most days

Getting enough sleep and staying active are two pillars of good health. But new research suggests that, since most time-crunched people don't have the capacity to do both, sleep is key to better health.

Alongside running marathons for 'fun', I write about the importance of clocking enough good quality sleep for a living, so when I skimp on sleep myself I can't help but feel downright hypocritical.

Yet I know firsthand how difficult it is to fit all your health goals — 10,000 steps a day, eight hours sleep a night, 150 minutes moderate-intensity exercise a week, time to cook nutritious food, mediate, stretch, the list goes on — around a full-time work schedule and other daily commitments.

Regrettably, sometimes sleep has got to give. But the new study published on 8th of December may have me thinking differently about sacrificing sleep for extra miles from now on. Here's why...

Key takeaways

• Less than 13% of people sleep eight hours and get 8,000 steps
• Sleeping at least six hours gives you the greatest chance of hitting activity goals the next day
• Sleep quality should always be a priority

The Flinders research team led by Josh Fitton, a PhD candidate at FHMRI Sleep Health, analysed data from over 70,000 global users of two consumer-available health devices — an under-mattress sleep sensor and wrist-worn health tracker.

They collected over 28 million days of sleep and step count data over a three and a half year period. Their findings revealed fewer than 13% of people consistently meet the recommended sleep duration of seven to nine hours and physical activity targets of 8,000 steps a day.

Meanwhile, 16.5% of people sleep less than seven hours a night and lead sedentary lives, getting less than 5,000 steps a day.

According to the study, sleep efficiency positively impacts next-day step count.

Ultimately, the findings suggest getting good quality sleep sets you up for an active day. So you can hit two birds (read, health goals) with one stone, so to speak.

Sleep better, move more

While it's true that there is a relationship between sleep and physical performance, with good sleep paving the way for strong athletic results and plenty of movement leading to better quality sleep, the new research suggests it is more of a one-way affair.

With more energy, less brain fog and a generally better attitude (all the gifts you receive from a good night's sleep), it's no surprise that those who sleep better move more the following day. Honestly, who wants to drag themselves out for a walk or hit the gym when you're running on empty? Certainly not me.

The research conducted by Flinders University found getting plenty of sleep has a stronger positive influence on physical activity the following day (participants who slept better achieved higher activity levels), than vice versa (moving more didn't necessarily bolster sleep quality).

“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,” says lead author Josh Fitton.

What this means is that if you prioritise sleep, you are more likely to hit activity levels by day, giving you a greater chance of reaching both sleep and exercise daily recommendations.

So, when ticking all those health goal boxes each day feels overwhelming, make sure you're marking off seven to eight hours of sleep first.

Quality over quantity

Now, this doesn't mean you should replace all of your exercise for more hours snoozing under the covers (though I know that can be especially tempting around this time of year). In fact, the paper revealed that the sweet spot for getting ample activity was not the longest sleep duration.

I've said it before and I'll say it again: Sleep quality is matters as much as sleep quantity — a sentiment echoed by Fitton.

“Our data showed that sleeping around six to seven hours per night was linked to the highest step counts the next day,” he says.

“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.”

3 ways to ace your sleep quality

Okay, so how can you actually make sure the sleep your getting is good quality? From improving your general sleep hygiene to investing in your sleep space, there are many things you can do to give yourself the best chance of resting well.

Here are my top three tips, after researching sleep every day for over a year...

1. Sleep at the right temperature

A cool bedroom is a sleep-friendly one. Be you a particularly hot sleeper or not, sleep experts advise turning down the temperature in your bedroom.

That means knocking off the thermostat in plenty of time before bed, or opening a window if needs be, as the best temperature for sleeping lays between 68 and 77 F (20 and 25 °C).

Your core body temperature must drop for you to fall asleep. This is because a drop in temperature signals your brain to release sleep-inducing hormones like melatonin, helping you feel sleepy and drop off without tossing and turning.

2. Invest in your mattress

Sleeping on the best mattress for your sleep position and body type is key to remaining comfortable at bedtime and through the night so you can get undisrupted, pain-free slumber.

Mattresses generally have a 10-year life span, meaning you may be due an upgrade if you're starting to feel lumps or bumps or notice any pain when you wake up in the mornings.

It's important to take note of your personal sleep needs when mattress shopping. For example, hot sleepers will find their ideal bed in our best cooling mattress guide, while our best mattress for back pain guide offers guidance to anyone battling nighttime pain.

3. Align your circadian rhythm

Regulating your circadian rhythm (your body's internal 24-hour clock) can not only improve your sleep quality by night; it can also boost your energy levels by day.

The easiest way to do this is by going to sleep and waking up at the same time each day. This way, your body and brain will get used to producing sleepy hormones at bedtime, helping you drift off fast, and boosting alertness hormones (cortisol) in the morning, giving you energy to tackle the day.

Besides sleep consistency, you can regulate your circadian rhythm by exposing yourself to sunlight in the mornings (a top-rated sunrise alarm clock works wonders at this time of year) and following a calming nighttime routine in the evenings.