Smartwatches, fitness trackers, and smartphones keep teaching us new things about our health every day. One area getting extra attention lately is sleep, and for good reason. Sure, there’s plenty of advice out there on how to sleep better, but not all tips are created equal. Now, a fresh study just revealed a simple habit totally in your control that, if done regularly, could seriously boost your sleep quality. According to a new study from the University of Texas at Austin, regular movement might be your key to better sleep. Just a short daily workout can significantly boost deep sleep, the crucial stage when your brain and body fully recharge. Researchers analyzed data from participants who wore Fitbit devices for months, but here’s the twist: they focused on how often people exercised, not how long. They wanted to see if spreading exercise throughout the week was better than cramming it all into a couple of days. It turns out frequency matters quite a bit. The study compared two groups: one that spread their movement throughout the week and another that packed it into fewer, high-intensity sessions. The clear winner? The group with consistent daily activity slept more restfully. In fact, regular movement led to a noticeable boost in deep sleep. Deep sleep is your system’s nightly reset. It restores your body and clears mental clutter. It typically occurs early in the sleep cycle. If you use a smartwatch or fitness tracker, it likely already breaks down your sleep stages, so you can easily check your own deep sleep stats. If paying attention to your breathing feels vague, don’t stress. Popular health services already installed on your smartphone—like Apple Health and Google Fit—can give you a clear picture of your activity intensity. These tools use heart rate zones to break down exactly how hard you’re working. Apple Health, paired with an Apple Watch, even gives you direct, detailed zone feedback. Google Fit relies on data from external sources like fitness trackers and third-party apps to provide similar insights. To get more movement into your day, try taking a 10-minute walk in the morning or evening, stretching between meetings, choosing stairs over elevators, or using a standing desk for part of the afternoon. These small habits can improve your sleep quality.
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