A new study from Monash University suggests a simple way to increase daily exercise: go to bed earlier. Researchers found that people who consistently sleep earlier tend to be more physically active the next day, even when total sleep duration is similar. The findings, published in a premier science journal, could influence public health messaging in Thailand where late nights and sedentary habits are rising concerns.
The research is timely for Thailand, which faces increasing risks from obesity, heart disease, and diabetes. Regular physical activity is a key defense, and urban Thais often report late-night phone use and changing work schedules. The study points to a practical approach communities can adopt to weave more movement into daily life.
Researchers analyzed data from more than 20,000 people, tracking sleep and activity across millions of nights. Participants were grouped by typical bedtimes: early sleepers around 9 p.m., late sleepers around 1 a.m., and those with intermediate timing around 11 p.m. Early sleepers logged about 30 extra minutes of moderate-to-vigorous activity the following day compared with late sleepers, and about 15 minutes more than those with intermediate bedtimes. A second dataset using wearable devices confirmed these results, reinforcing the link between bedtime timing and next-day activity.
Importantly, the benefit comes from bedtime timing itself, not merely total sleep hours. Even with adequate sleep duration, shifting bedtimes earlier can boost daily activity levels.
The study discusses social jetlag—misalignment between work life and natural sleep timing. This mismatch can degrade sleep quality, increase daytime sleepiness, and reduce motivation for exercise. In many Asian societies, bedtime procrastination—staying up late to reclaim personal time—has become common and shares risk factors with the Monash findings.
Even individuals who naturally prefer late nights can gain from moving bedtime earlier. Small shifts in routine can lead to noticeable gains in next-day activity.
Thailand’s Ministry of Public Health has long warned about the dual threats of obesity and insufficient sleep. The new research supports these concerns and suggests reframing public messaging to promote earlier bedtimes as a natural way to encourage more activity.
Thai culture already values routines that support health. In many rural communities, early rising and physical chores are traditional norms, contrasting with urban life dominated by screens and late hours. The study’s implications align with these traditions, showing how sleep timing can complement physical well-being.
Public health campaigns in Thailand could promote sleep hygiene and create environments that support earlier bedtimes. Practical steps include using blue-light filters on devices, aligning public transport schedules with early bedtimes, and messaging that links sleep timing to daily energy and fitness.
Practical recommendations for Thai readers include establishing a consistent, earlier bedtime—even by 30 minutes—reducing evening screen time, and adopting calming wind-down practices such as mindfulness or listening to traditional Thai music. Parents and educators can model healthy routines by limiting late-night activities and fostering restful home environments.
As wellness awareness grows and medical costs from lifestyle diseases rise, the evidence is clear: an earlier bedtime can foster a more active, healthier future. For those looking to boost daily activity and long-term health, a simple shift toward earlier sleep may be a powerful starting point.