New research is shedding light on a surprisingly simple strategy for increasing daily exercise: go to bed earlier. Scientists at Monash University in Australia have uncovered compelling evidence that people who consistently sleep earlier are more physically active the next day, compared to night owls and even those with average sleep schedules. The findings, released this week in the respected Proceedings of the National Academy of Sciences, could reshape public health advice not only in Australia but around the world—including Thailand, where late nights and sedentary lifestyles are common modern challenges (Gizmodo; Monash News).
The study matters for Thailand due to its growing rates of non-communicable diseases linked to lifestyle, such as obesity, heart disease, and diabetes—all conditions for which regular exercise is a frontline defense. With urban Thais reporting high rates of late-night smartphone use and shifting work routines, this research highlights a practical way communities might nudge more movement into daily life.
Researchers from Monash University analyzed vast amounts of sleep and activity tracker data from over 20,000 people, accounting for a total of around six million nights of sleep. Participants were grouped by their average bedtimes: ’early sleepers’ turned in around 9 p.m., ’late sleepers’ closer to 1 a.m., and ’typical sleepers’ at about 11 p.m. The results were striking: on average, those who went to bed around 9 p.m. got 30 more minutes of moderate-to-vigorous physical activity the next day compared to the night owls—and 15 minutes more than those with typical sleep timing. These patterns were validated by a second dataset tracking nearly 6,000 individuals wearing FitBits, reinforcing the consistency of the findings (Monash University Statement).
What’s especially interesting is that the benefit appears to be specifically connected to bedtime, not just sleep duration. Lead researcher from Monash’s Sleep and Circadian Rhythms research program explained, “Going to sleep earlier than usual may be an effective strategy to maintain normal sleep duration while also optimizing next-day physical activity.” This suggests that even if people are getting enough hours of sleep, pushing bedtime forward can significantly impact how much they move the following day (Gizmodo).
Why do later bedtimes hinder physical activity? According to the researchers, people who prefer late nights can find themselves out of sync with standard work and social routines, a concept known as ‘social jetlag.’ This misalignment can lead to poorer sleep quality, daytime sleepiness, and ultimately lower motivation and opportunity for physical activity. As the lead author put it, “Standard 9-to-5 routines can clash with the natural sleep preferences of evening types, leading to social jetlag, poorer sleep quality, and increased daytime sleepiness—which can all reduce motivation and opportunity for physical activity the next day” (Monash University).
The phenomenon of bedtime procrastination—delaying sleep for leisure or digital entertainment—has been widely studied. Wikipedia notes that such procrastination, now common in many Asian societies, leads to shorter sleep, more fatigue, and less next-day energy for exercise (Wikipedia: impact of bedtime on physical activity). In Thailand, especially among working adults and students, revenge bedtime procrastination—staying up late to claim ‘me time’ after long days—mirrors many of the risk factors spotlighted in the Monash study.
For those who worry they are “born” night owls, the researchers still offer hope. The study found that even individuals who shifted their bedtime earlier—while keeping their total sleep hours consistent—saw significant boosts in next-day activity. In other words, it’s possible to train your body to wind down sooner and reap the benefits without sacrificing needed rest. The lead author encourages public health campaigns to integrate these findings, noting, “Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles. A holistic approach that recognizes how these two essential behaviors interact may lead to better outcomes for individual and community health.”
For Thai readers, the implications are highly relevant. Urban centers like Bangkok are renowned for vibrant nightlife, but are also grappling with increasing health risks from inactivity and sleep deprivation. The Ministry of Public Health in Thailand has frequently warned about the twin threats of obesity and insufficient sleep—a concern echoed in this international research. Changing the national conversation from merely “get more sleep” and “move more” to “go to bed earlier so you’ll move more” could help make advice more actionable and achievable (Thai PBS, WHO Thailand).
Sleep and exercise are deeply intertwined in traditional Thai wisdom—consider daily routines in rural areas, where early rising is common and physical chores are embedded in everyday life. The research suggests that such traditional schedules, where people wind down after sunset and rise early, may naturally foster more active habits. This contrasts with the current urban culture, where digital distractions and late work hours shift sleep patterns later into the night.
Looking forward, the study’s findings could have broad public health and educational applications. Schools, workplaces, and communities in Thailand might consider campaigns that promote sleep hygiene and create environments that support earlier bedtimes. The inclusion of blue light filters on devices, later evening public transport cutoffs, or public messaging linking sleep timing directly to daily energy and fitness could all play practical roles. For students preparing for exams or office workers catching up on emails late at night, the message is clear: prioritizing an earlier bedtime is one of the simplest, most effective changes for a healthier and more active lifestyle.
Practical recommendations for Thai readers include setting a consistent earlier bedtime—even if just 30 minutes earlier—limiting evening screen time, and creating wind-down routines with mindfulness or light Thai traditional music. Parents and educators can set positive examples by reducing late-night activities and supporting restful environments at home. Most importantly, communities can work together to rethink social schedules so that being an “early bird” becomes more culturally visible and accessible, not just an individual discipline.
With Thailand’s growing awareness of the importance of wellness—and as medical costs for lifestyle diseases rise—the evidence is clear: an earlier bedtime is not just a lifehack, but a proven pathway to a more active, healthier future. For those hoping to boost their physical activity and long-term health, tonight’s best exercise may start with simply turning in a little earlier.
Sources: