The Link Between Sleep Health and Social Lives
We all know how great it feels to laugh over dinner with a friend or sing at the top of your lungs at a concert with your squad. There’s a reason the expression ‘filling my social battery’ exists. Most people feel reinvigorated after social interactions with friends or family. After all, the people we connect with shape our lives in so many ways. But did you know that the quality of those connections can be heavily influenced by sleep? NSF’s 2025 Sleep in America Pollâ showed that 80% of adults agree that getting enough, good-quality sleep can really improve their social lives.
And it’s not just us talking—recently, a 2023 report from the U.S. Surgeon General raised alarms about the growing epidemic of loneliness and social isolation. It reminds us that having strong social connections is key not just to our mental health, but also to our overall well-being. But when those connections aren’t there, it can take a serious toll on our health. So, now more than ever, it’s important to figure out how to keep our social lives strong—and sleep is a big part of that puzzle.
The Impact of Sleep Deprivation on Social Behavior
Ever noticed that when you’re tired, you just don’t feel like being around people? Maybe you withdraw from social events or struggle to stay engaged in conversations. Sleep deprivation can make us feel less enthusiastic about socializing, and that isolation can lead to feelings of loneliness. It’s a vicious cycle: lack of sleep affects our behavior, which then worsens how we feel socially. But when we’re our Best Slept Self®, we’re more likely to engage with others, make plans, and have a good time. Getting enough of the sleep we need can help us keep our relationships alive and thriving.
The Role of Sleep in Empathy and Compassion
Ever notice how hard it is to feel compassionate when you’re exhausted? Sleep deprivation can make it harder to empathize with others, and we might find ourselves less patient with people. But, after getting a good night’s sleep, our brain has energy to process our emotions properly, which makes it easier to show empathy. That empathy helps us connect with others, offer support when they need it, and build stronger, more meaningful relationships. So, said another way, sleep can help us be present for the people around us and foster those deep, empathetic connections.
Practical Tips for Better Sleep
So, how do we get the sleep that we need? These small steps can help you become your Best Slept Self®.
- Spend Time in Bright Light – Make it a point to spend time outdoors or in bright natural light during the day. NSF recommends aiming for an hour a day. It’s a simple way to help regulate your sleep-wake cycle, making it easier to fall asleep at night. Try this tomorrow and see how it feels!
- Move Your Body for Better Sleep – Aim for at least 30 minutes of exercise most days. Whether it’s a walk, a jog, or a workout, staying active can improve your sleep quality and boost your energy. Pick an activity you enjoy and start moving!
- Eat at Regular Times – Try to eat at the same time every day. Consistent mealtimes help keep your body’s rhythm on track. Set a reminder to stick to a routine this week and notice how it impacts your sleep.
- Cut Out Sleep Disruptors Before Bed – Avoid heavy meals, caffeine, nicotine, and alcohol in the evening. These can mess with your sleep, so make it a habit to skip them two hours before bed. Challenge yourself to try this tonight and see if you feel the difference!
- Create a Relaxing Evening Routine – Set aside some time to wind down before bed. Whether it’s taking a warm bath, sipping caffeine-free tea, listening to calming music, or reading a book, find what helps you relax and start a routine tonight.
- Make Your Bedroom Sleep-Friendly – Keep your sleep space cool, quiet, and dark. Put away your phone or any devices at least an hour before bed to avoid blue light and engaging content. Try refreshing your bedroom tonight and notice if it helps you sleep better.
By getting the sleep you need you’ll feel like you have the energy to take that pottery class, learn to swing dance, or get a reservation with your friends for that new restaurant you’ve been drooling over. Not only can sleep help you be more compassionate and empathetic with your friends and family, it can help you enjoy spending time with them too.