Sleep or physical exercise: what's more important when there's not enough time for everything?
In an ideal world, our schedule would look like this: lights out at 10:00 PM, a full eight hours of sleep, followed by a morning workout that energizes us for the start of the workday. But reality makes its own adjustments. So what should you prioritize – sleep or physical exercise – to truly promote a healthier lifestyle?
Scientists recently decided to find an answer to this very question. In a large-scale study, highlighted by the publication IFL Science, data from over 70,000 participants (totaling more than 28 million observation days) were analyzed.
The results turned out to be not the most comforting, but predictable: less than 13% of people are able to simultaneously meet the recommended norms for both sleep and physical activity. This shows how difficult it is for modern people to balance rest and exercise.
The most interesting aspect of the study is how one indicator affects the other. It turned out that the relationship is not symmetrical. If people took more than 7,000 steps a day, it didn't necessarily mean they slept better at night. But if people got enough sleep (slept more than 7 hours), it significantly increased the chances that they would be more physically active the next day.
“We found that quality nighttime rest literally programs you for a more active day. People who slept well moved more, while extra steps did not improve sleep. This highlights that sleep is the primary factor,” explains study co-author Josh Fitton.
The researchers noted another important nuance. It's not just about how many hours you spend in bed. The best athletic results were shown by those who slept effectively—meaning they tossed and turned less and had deep sleep. It was the quality of sleep (even if it was 6-7 hours, not 8) that became key to consistent workouts.
Conclusions: Don't push yourself
On New Year's Eve, many of us promise ourselves to start a 'new life' and get up at 5 AM to go for a run, no matter what. However, scientists advise not to rush.
If you haven't had enough sleep, a forced workout may bring less benefit than an extra hour of rest. The study authors state: to get back into a healthy rhythm, you need to start with sleep.
“Prioritizing sleep can be the most effective way to boost your energy, motivation, and ability to move. Simple changes, such as avoiding gadgets before bed, maintaining a routine, and creating a calm environment in the bedroom, can change everything. Sleep is not a passive state, but an active contribution to your healthy life,” concludes lead study author Professor Danny Eckert.
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