Written by Zhuoya Zhang, M.P.H, Ph.D. candidate in Quantitative Biomedical Sciences, Dartmouth College

A lot of us have some form of New Year’s resolution. Let it be listening to hunger cues, moving our bodies in supportive ways, or becoming a better human being. What if I tell you that there is one thing that can help you accomplish all the goals mentioned before? This superpower is sleep! I know it sounds too good to be true. Research suggests that quality sleep can help us better regulate our emotions, enhance our memories and learning, and explore nourishing food choices.¹

How much sleep do we need? It can vary from person to person. According to the National Sleep Foundation, young adults like us could get as few as 7 hours or as many as 11 hours.² The wide range shows natural individual differences. Listening to our body cues may help us understand if we are getting enough sleep. Just like our body knows how much water we need and will tell us to drink more water by making us feel thirsty. If you notice cues like eyelids feeling heavy, head nodding, and falling asleep during classes and meetings while reading, you may need more sleep. So, I invite you to pay attention to these cues this week and explore if your body needs more or less sleep.

Here are some tips on getting quality sleep:

1. Decide on a consistent sleep schedule. A consistent sleep schedule can help your brain naturally feel tired at bedtime.³ What bedtime and wake-up time would best suit your schedule so you can stick to it daily? Creating a nighttime routine can help you implement the new sleep schedule. Our body needs time to wind down and get sleepy cues. Get cozy, explore deep relaxation practices, and put away the screens. If you fall asleep within minutes of your head hitting the pillow, you may be sleep-deprived and need to wind down a little earlier at night.

2. Moving our bodies. Just as our appetite may increase after exercising, you may sleep better by being active. It is fascinating that sleep and movement have this bi-directional relationship.⁴ More exercise can enhance your sleep quality (fun fact: exercise has been used as a treatment for sleep disorders like insomnia), and those with adequate sleep also tend to exercise more and have better athletic performance.^5,6

3. Limit Caffeinated Drinks. Savoring a warm cup of tea can be a great addition to your nighttime routine. Few things are as soothing as serving yourself a cup of tea, especially before bed. Herbal tea, like chamomile, lavender, and rooibos, may help you relax and unwind.

5. Get curious. How about keeping a sleep diary? I’d like to invite you to bring more curiosity next time. You could experiment on yourself by simply noticing how you feel after a good night’s sleep; do you find it easier to make healthier food choices the next day? Do you feel calmer and more at ease? Are you a kinder and friendlier person? Just explore 🙂

Whether you are an early bird or a night owl, I wish you sound sleep and sweet dreams!

– Zhuoya Zhang

Further Reading:

1. Walker, M. Why We Sleep: Unlocking the Power of Sleep and Dreams. (Scribner, 2018).
2. Hirshkowitz, M. et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health 1, 233–243 (2015).
3. Wu, J. Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications. (St. Martin’s Essentials, 2023).
4. Kline, C. E. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. Am. J. Lifestyle Med. 8, 375–379 (2014).
5. Alnawwar, M. A. et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus 15, e43595 (2023).
6. Watson, A. M. Sleep and Athletic Performance. Curr. Sports Med. Rep. 16, 413–418 (2017).
7. Mead, M. N. Benefits of Sunlight: A Bright Spot for Human Health. Environ. Health Perspect.116, A160–A167 (2008).