By Integrated Diabetes Services
Sleep: The Ultimate Power Move
Recent research shows that how we spend our time sleeping, moving, and sitting each day affects long-term health. Getting enough sleep and physical activity is important for healthy aging.
A study in Communications Medicine found that only 12.9% of people meet both the recommended 8,000 daily steps and 7–9 hours of sleep. Not getting enough sleep can make it harder to be active the next day, so resting well may help you move more.
Sleep and Exercise: Why Both Matter
Connection between sleep and activity:
- Sleep and physical activity influence each other over a 24-hour period.
- Optimizing both is essential to reduce long-term health risks.
Few people meet both recommendations:
- Only 12.9%–13% get 7–9 hours of sleep and 8,000 daily steps.
- 16.5% sleep <7 hours and take <5,000 steps.
- About 64% fail to reach even 7–9 hours of sleep and 5,000 steps.
Sleep impacts next-day activity:
- Sleeping less than 6 or more than 9 hours reduces steps the following day.
- Sleeping 6–7 hours correlates with the highest daily steps.
- Longer time to fall asleep decreases steps; better sleep efficiency increases steps.
Exercise's effect on sleep:
- Daily steps slightly improve sleep latency and efficiency.
- Moderate-to-vigorous activity may improve sleep, but step count alone doesn't capture all activity types.
Health risks of insufficient sleep and activity:
- Linked to higher risks of depression, obesity, diabetes, heart disease, inflammation, and overall mortality.
- Recommended sleep: 7–9 hours for adults 18–64, 7–8 hours for adults 65+.
Sleep patterns and steps:
- Longer time to fall asleep → fewer steps next day.
- Better sleep efficiency → more steps.
- More steps → slightly faster sleep onset and better sleep efficiency.
Takeaway
Think of sleep and exercise as a "power couple"—both are essential for optimal physical and mental health.
- Prioritize adequate sleep to help boost daily activity.
- Maintain activity to support better sleep.
