The Best Bedtime for Fitness and Health: Why Going to Sleep at 9 p.m. Could Make You Healthier
If you’re aiming for better fitness and overall health, the timing of your sleep might be just as important as how long you sleep. A new study of 20,000 people reveals a surprising link between sleep timing and physical activity levels. The findings suggest that going to sleep earlier, especially at 9 p.m., can boost your energy, mood, and help you engage in more physically demanding workouts the next day.
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New Study Shows the Impact of Sleep on Physical Activity
In June 2025, a study published in the Proceedings of the National Academy of Sciences gathered sleep data from 19,963 adults using health & fitness-tracking bracelets. Over the course of a year, the researchers analyzed how sleep timing impacted physical activity, mood, and energy levels. The study provided a massive dataset, totaling nearly 6 million “person-nights” of sleep.
The results were telling. Participants who went to bed earlier and woke up earlier were more likely to engage in moderate-to-vigorous physical activity. Even when the total sleep duration was the same, those who hit the pillow around 9 p.m. were more active the next day compared to late sleepers.
Benefits of Going to Bed at 9 p.m.
The research found that people who went to sleep at 9 p.m. were more likely to get up and exercise the next day. Specifically, early sleepers exercised about 30 minutes more than night owls who went to bed after midnight, and 15 minutes more than those who went to bed slightly later than 9 p.m.
The researchers concluded that although sleep duration remains important, adjusting your bedtime by just an hour earlier could have significant health benefits. By sticking to an earlier bedtime, you may be able to get in more exercise, maintain a consistent sleep schedule, and improve your physical fitness.
Previous Research Supports Early Bedtimes for Better Health
This study isn’t the first to highlight the importance of going to bed early. A 2020 meta-analysis, involving over 92,000 participants across 14 countries, examined the relationship between sleep timing and health outcomes like cardiovascular disease, obesity, and diabetes. The results showed that those who stayed up late had a higher body mass index (BMI), higher blood pressure, and poorer blood sugar regulation compared to those who slept earlier. People with inconsistent sleep schedules were also at a higher risk for obesity and Type 2 diabetes.
How to Optimize Your Sleep for a Healthier Lifestyle
If you’re struggling to improve your sleep timing, there are a few simple strategies you can try to fall asleep faster and get better quality rest:
- Take a Hot Shower: A warm shower before bed can help your body naturally cool down, signaling to your brain that it’s time to wind down.
- Avoid Eating Late: Try to stop eating three hours before bedtime. This helps lower your heart rate, allowing you to fall asleep faster and get more restful sleep.
- Dim the Lights: About two hours before bed, dim your lights to help trigger the natural release of melatonin, your body’s sleep hormone, preparing you for sleep.
Incorporating these habits into your routine can help improve your sleep quality, leading to better physical activity, mood, and overall health.
