The early bird gets the workout.
It’s bad enough that night owls are more at risk for dementia, depression and diabetes.
A recent study published in the journal Proceedings of the National Academy of Sciences (PNAS) indicates that individuals might want to reconsider their commitment to morning jogs, which they often intend to start at dawn.
The research involved analyzing the sleep patterns and physical activity levels of nearly 20,000 participants who used the WHOOP health and fitness tracker over the course of a year. The study focused on both the duration of sleep and the timing of when the participants went to bed.
It’s commonly believed that the amount of sleep one gets is more crucial than the actual bedtime, as obtaining six to eight hours of quality sleep is generally thought to enhance your motivation and energy levels, preparing you for a vigorous start to the day.
But, surprisingly, researchers found that wasn’t the case.
People who went to bed around 9 p.m. did about 30 more minutes of moderate-to-vigorous physical activity the following day than those who hit the hay at 1 a.m.
The early birds pumped out 15 more workout minutes compared to those who tucked in at 11 p.m. — the average bedtime for participants — even when the total sleep duration was the same.
Why? Experts believe societal norms can put night owls at a disadvantage when it comes to mental — and, as it turns out, physical — health.
“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,” Josh Leota, a research fellow at Monash University’s School of Psychological Sciences, said in a statement.
Sleep specialist Dr. Dylan Petkus previously told The Post that “although early birds do better with societal norms like traditional 9-to-5 jobs, health-wise, both can be equally healthy as long as they get enough sleep and stick to a consistent schedule.”
That being said, he noted that people who go to bed between 9 p.m. and 11 p.m. tend to have the best sleep quality.
If that’s not you — experts recommend gradually dragging up your bedtime by 15 minutes until you hit your sweet spot.
Meanwhile, Leota believes the study’s findings have “meaningful implications for public health.”
“Rather than just promoting sleep and physical activity independently, health campaigns could encourage earlier bedtimes to naturally foster more active lifestyles,” he said.
“A holistic approach that recognizes how these two essential behaviors interact may lead to better outcomes for individual and community health.”
And don’t forget that while doing a few quick exercises before bed can help you sleep longer, working out within four hours of bedtime can mess with your sleep.
