Getting enough sleep and staying active are two of the most important things people can do for their health, but new research shows that most struggle to achieve both, and that sleep may hold the key to moving more.

Researchers from Flinders University, Adelaide, Australia analyzed more than 28 million days of real-world health data from over 70,000 people across the world and found that fewer than 13% consistently met recommended sleep and physical activity targets.

The data were collected over 3.5 years from consumer health devices that tracked nightly sleep and daily steps. The researchers discovered that most people fall short of the widely promoted benchmarks of 7-to-9 hours of sleep and at least 8,000 steps a day. Nearly 17% of participants averaged less than 7 hours of sleep and fewer than 5,000 steps—a combination linked to higher risks of chronic disease, weight gain and mental health challenges.

“We found that getting a good night’s sleep - especially high-quality sleep - sets you up for a more active day,” said lead author Josh Fitton. “People who slept well tended to move more the following day, but doing extra steps didn’t really improve sleep that night. This highlights the importance of sleep if we want to boost physical activity.”

The findings raise important questions about whether current health guidelines are realistic, according to the authors.

“Our findings call into question the real-world compatibility of prominent health recommendations and highlight how difficult it is for most people to have an active lifestyle and sleep well at the same time,” Fitton said. “Only a tiny fraction of people can achieve both recommended sleep and activity levels every day so we really need to think about how these guidelines work together and what we can do to support people to meet them in ways that fit real life.”

“Prioritizing sleep could be the most effective way to boost your energy, motivation and capacity for movement,” said senior author Danny Eckert, PhD. “Our research shows that sleep is not just a passive state, it’s an active contributor to your ability to live a healthy, active life.”