Good Lifestyle

Get the best rest and live a healthy The lifestyle could be summed up in timing. According to a new study using data of around 20,000 people, those who go to bed earlier and wake up earlier are more likely to finish a physically difficult training compared to those who are selling themselves late and wake up later.

Scientists say that the results suggest the importance of creating a sleep Hours and stick to it, especially if you want to move the next day. Here is exactly what research has found and how you can optimize your bedtime to be more fit and healthier.

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A new study examined how sleep affected physical activity and mood

The latest data comes from a study published in June 2025 in the journal Proceedings of the National Academy of Sciences . The researchers gave 19,963 adults A Cry Health and fitness monitoring bracelet to recover their sleep habits for an entire year. This provided the team just under 6 million "person nights" sleep data.

The researchers hoped to collect information on a few key points, including how sleep levels affect things like physical activity (in particular moderate to vigorous training) and the general levels of the mood and energy of a person the next day.

Their models have also taken into account variables such as individual health, on the day of the week or the period of the year, and even the personal sleep calendar of each participant at the start of the study.

The results show significant advantages to bed at 9 p.m.

The results provided some interesting take -out dishes. First, the participants who had a slightly shorter sleep night than the average had a small improvement in their mood and energy reported the next day.

Researchers think it may be due to the fact that there is a biological function that acts to stimulate activity the next day.

Second, participants who lay down earlier (around 9 p.m.) were more likely to engage in increased physical activity the next day than participants who went to bed later (as around 11 p.m.) - even when they timed the same hours of sleep.

More specifically, the first sleepers finished about half an hour more exercise than the night orls that went to bed after midnight, and on average 15 minutes more than those who went to bed later at 9 p.m.

In the end, the researchers concluded that even if it is still important to focus on a number of hours, to live a healthier and more fit lifestyle, to increase your sunset about an hour can help you stick to a coherent calendar and longer training sessions.

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Other studies show the advantages of an early bedtime

It is far from the first time that science has found an advantage to hit the hay on the previous side. A meta-analysis of Canada published in October 2020 examined the data collected in 41 Different studies To determine the relationship between bedtime and cardiovascular disease, weight gain and diabetes.

In total, it included more than 92,000 participants aged 18 and over 14 countries.

The results showed that those who went to bed late and late to rise were more likely to have less good results for health, in particular a higher body mass index (BMI), higher blood pressure and problems of blood sugar (or predicated) regulatory problems compared to those who lay down and woke up earlier.

Those who were not consistent with their bed hours were also more likely to be obese or diagnosed with Type 2 diabetes .

How to hack your sleep schedule for an editor

This field of research is an important case for coherent sleeping that starts earlier in the night. However, putting yourself in bed at the time is only part of the battle: if you have trouble calling, there are several ways to help you catch the Z you need.

In a Tiktok video Published earlier this year, Christian Poulos, MD , describes some simple pointers that can help you get A better sleep night .

He first suggests taking a hot shower just before going to bed, which imitates "the natural cooling process that signals your brain, it's time to end".

It is also important to properly plan your meal time , Also. "If you stop eating three hours before going to bed, your heart rate will fall faster while you sleep, allowing you to sleep more restful," suggests Dr Poulos.

Finally, the implementation of the sleep atmosphere can also help you. He recommends starting to alleviate the lights of your home about two hours before you plan to go to bed "to trigger the natural release of melatonin , helping you to enter a more sleepy state.