El sueño de esta noche determina tu nivel de actividad mañana󠀲󠀠󠀳

Cuando pensamos en dormir, la mayoría piensa en la recuperación: en cómo nuestro cuerpo se recuperará del día anterior.󠀲󠀡󠀳 Pero una nueva investigación de WHOOP replantea esa forma de pensar: dormir no es solo una forma de recuperarse del día de hoy, sino también de prepararse para el mañana.󠀲󠀢󠀳

En un estudio publicado en Proceedings of the National Academy of Sciences (PNAS) —una de las revistas científicas más citadas del mundo—, investigadores de WHOOP, en colaboración con investigadores de Monash y de la Universidad de Harvard, analizaron casi 6 millones de noches de datos de WHOOP de aproximadamente 20,000 miembros.󠀲󠀣󠀳 Los hallazgos revelan que la regularidad y la duración del sueño son predictores eficaces de tu nivel de actividad al día siguiente.

Earlier bedtimes, more movement

The study found that even small changes in when and how long you sleep can influence how much you move the next day, especially when it comes to moderate-to-vigorous physical activity (MVPA) like brisk walking, running, cycling, or high-intensity workouts that significantly elevate your heart rate and breathing.

Here’s what the data shows:

• Going to bed earlier than usual is associated with up to 30 more minutes of MVPA the next day.
• Going to bed later than usual consistently means less movement the next day, even when total sleep duration stays the same.
• Sleeping your typical amount (versus more or less) is associated with more movement.
• Sleeping longer than usual, especially 3-4 hours over baseline, correlates with up to 30% less MVPA the next day, even if it feels like you are catching up on rest.

A shift in mindset: sleep as an activator of behavior

This research highlights a powerful behavior loop: how you sleep sets the stage for how you live. It also helps clarify a misconception: sleep isn’t just a passive metric to monitor. It’s a dial you can turn to change what tomorrow looks like.

For WHOOP members, this means more than just understanding your metrics. It’s about using WHOOP to influence behavior in real time:

• Use the Sleep Planner to align bedtime with your goals.
• Reflect with Journal entries with Recovery Insights to identify patterns in sleep timing and activity.
• Review your Sleep Performance Score to see how your nights set up your days.

Most health and fitness guidance separates sleep and movement. This study proves they’re deeply connected: how and when you sleep tonight will shape your energy, motivation, and ability to move tomorrow.

Whether you’re an athlete chasing personal records, a parent squeezing in a workout, or simply looking to move more each day, this insight is actionable. Go to bed a little earlier, stay consistent, and watch what happens.

A ripple effect for long-term health

Sleep doesn't just power your activity tomorrow — it helps shape the trajectory of your long-term health. With Healthspan on WHOOP, you'll see how habits like consistent sleep and regular movement are core drivers of longevity. In fact, research shows that how well you sleep tonight influences not only how active you’ll be tomorrow, but how likely you are to stay on a positive path of daily behaviors — like working out, eating better, or managing stress. What’s more, movement itself feeds back into better sleep, reinforcing a cycle of positive momentum. With metrics like WHOOP Age and Pace of Aging, WHOOP shows how these micro-decisions contribute to a stronger, longer life. Go to bed a little earlier, and you’re not just giving yourself more energy tomorrow — you’re investing in your future self.

WHOOP helps you sleep smarter — and move more

WHOOP doesn’t just show you how you slept, it helps you understand how that sleep drives behavior and performance. With features like Sleep Planner and Recovery Insights, WHOOP helps turn real-world science into better decisions, one night and one day at a time.

Ready to see how your sleep shapes your day?

Start your free trial with WHOOP and get personalized insights to move better, recover smarter, and sleep with purpose.