The Surprising Link Between Sleep and Loneliness

June 26th, 2024

By Amelia Harris

Staff writer for Wake Up World.

Loneliness is a significant public health concern affecting millions worldwide. Recent research presented at the SLEEP 2024 annual meeting reveals a compelling link between sleep health and loneliness, offering a new perspective on combating this pervasive issue. This article delves into the findings and explains how improving sleep can reduce feelings of loneliness and enhance overall well-being.

Understanding the Sleep-Loneliness Link

The Science Behind Sleep and Loneliness

According to the study, better sleep health is associated with lower levels of loneliness, particularly in younger adults. Lead author and principal investigator Joseph Dzierzewski, Ph.D., emphasized the importance of this connection: “Our results highlight the important role that sleep plays in understanding loneliness across the adult lifespan. Perhaps efforts to improve sleep health could benefit loneliness, especially for young people.”

Emotional Regulation Through Sleep

Adequate sleep is crucial for regulating emotions, which is vital in managing feelings of loneliness and navigating social interactions. Well-rested individuals are better equipped to handle emotional challenges, fostering healthier relationships and reducing social isolation.

How Sleep Improves Social Interactions

Enhanced Social Engagement

Quality sleep provides the energy and motivation needed for positive social engagement. When well-rested, people are more likely to participate in social activities, maintain connections, and build new relationships, thereby reducing feelings of loneliness. As the study indicates, “Better sleep health was associated with significantly lower total loneliness, emotional loneliness, and social loneliness.”

Stress and Anxiety Reduction

Good sleep lowers stress and anxiety levels, which are often linked to feelings of loneliness and social withdrawal. By reducing these negative emotions, sleep promotes a more positive outlook on life and enhances our ability to connect with others.

Practical Tips for Better Sleep Health

Improving your sleep can profoundly reduce feelings of loneliness and enhance your overall well-being. Here are some practical tips to help you achieve better sleep:

Establish a Consistent Sleep Routine

Set a Regular Bedtime and Wake Time

Going to bed and waking up simultaneously every day, even on weekends, helps regulate your body’s internal clock. Consistency in your sleep schedule can make it easier to fall asleep and wake up refreshed. Aim for at least seven hours of sleep per night to ensure optimal health and well-being.

Create a Pre-Sleep Ritual

Develop a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Create a Sleep-Friendly Environment

Optimize Your Bedroom

Keep your bedroom cool, dark, and quiet to ensure a restful sleep. Use blackout curtains, earplugs, or a white noise machine to minimize disruptions.

Invest in Comfort

A comfortable mattress and pillows can significantly improve the quality of your sleep. Choose bedding that feels good to you and supports your body.

Limit Screen Time

Exposure to the blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to turn off electronic devices at least an hour before bedtime.

Practice Relaxation Techniques

Meditation and Deep Breathing

Incorporate relaxation techniques such as meditation or deep breathing exercises into your nightly routine. These practices can help calm your mind and prepare your body for restful sleep.

Gentle Yoga

Practicing gentle yoga before bed can help release physical tension and promote relaxation. Focus on poses that encourage deep breathing and a sense of calm.

Manage Stress and Anxiety


Writing down your thoughts and worries before bed can help clear your mind and reduce stress. Keep a journal by your bedside, and take a few minutes each night to reflect on your day.

Limit Stimulants

Avoid caffeine and nicotine close to bedtime, as they can interfere with your ability to fall asleep. Be mindful of your intake of these substances throughout the day.

Stay Active

Regular Exercise

Engaging in regular physical activity can promote better sleep. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous activity close to bedtime.

By following these practical tips, you can enhance your sleep quality, reduce feelings of loneliness, and improve your overall well-being. Better sleep is within your reach, and its benefits extend beyond feeling rested.

Conclusion: Prioritizing Sleep for a Less Lonely Life

Loneliness is an urgent issue that requires attention and action. As Dr. Dzierzewski stated, “Loneliness is an urgent public health crisis, and there is a pressing need for providers to better understand and treat it.” Improving sleep health can be a powerful tool in reducing loneliness, especially among younger adults. By prioritizing quality sleep, we can enhance our emotional regulation, boost social engagement, and lower stress and anxiety levels, ultimately leading to a more connected and fulfilling life.

Remember, a well-rested you are a more socially engaged and emotionally balanced you. Embrace the power of sleep and watch your connections flourish.

Journal Reference:

  1. Spencer Nielson, Julia Boyle, Joseph Dzierzewski. 0746 Rested and Connected: An Exploration of Sleep Health and Loneliness Across the Adult LifespanSLEEP, 2024; 47 (Supplement_1): A319 DOI: 10.1093/sleep/zsae067.0746

About the author:

Amelia Harris is a writer and eco-activist who is interested in health and all things esoteric. She has a passion for sharing good news and inspiring stories and is a staff writer for Wake Up World.

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