Your Sleep Tonight Changes How You React to Stress Tomorrow

When participants got more sleep, they had higher levels of positive emotions and lower levels of negative emotions the next day. Moreover, sleep impacted how the events of the day affected them. On days when participants had a stressful event, their positive emotions took less of a hit if they’d gotten a good night’s sleep beforehand. And, on days when good things happened, participants experienced an even greater boost in positive emotions if they were well-rested. These benefits were even more pronounced for people who had a greater number of chronic health conditions, such as allergies, high blood pressure, or diabetes.

Sleep has many wide-ranging effects on our lives. For example, past research has found that sleep deprivation is a risk factor for developing chronic health issues. And its impact on positive emotions could partly help explain this, since positive emotions seem to reduce our inflammation and protect our health. In other words, sleep’s effect on our moods could even translate to better or worse health over time.

In addition to health, sleep deprivation can also impact our relationships with others—in two ways, says Nancy Sin, assistant professor at the University of British Columbia and lead author of the paper. First, the irritability you feel when sleep-deprived can harm relationships directly (which might be a reason to postpone serious conversations to a day when you’re more well-rested). Additionally, because positive emotions play a crucial role in building relationships, not experiencing as many positive emotions when you’re sleep-deprived could make it harder to cultivate a sense of closeness with others.

However, the good news is that simple changes to our routines can help improve sleep. Things like keeping a regular schedule, exercising, and limiting unnecessary light and noise in your bedroom can all help promote sleep.

One major recommendation Sin offers is to limit screen time before bed; research suggests that electronics can emit blue light that interferes with sleep. If you often find yourself “doomscrolling” on social media during late-night hours, consider setting a time to turn off screens and switch to a more relaxing activity (like reading or listening to calming music).

For those who live with family or roommates, Sin emphasizes that getting a good night’s sleep isn’t solely an individual effort: The behaviors of those we live with can disrupt our sleep. So, for example, consider making a pact with household members to limit screen time, and holding each other accountable.

The flip side is that improving sleep has the potential to help us cope more effectively with the stresses we’re facing right now. As Sin explains, “Maintaining good sleep is one of these critical aspects of staying healthy emotionally and psychologically during this time.”

Greater Good Magazine