Unlocking the Power of Sleep: Lessons from My Summer in the Stanford Circadian Sleep Lab

Ready to turn a good night’s rest into your superpower?  Over the summer, I had the opportunity to work in a Stanford Sleep Lab discovering how small tweaks to our routines can lead to more Zs. From beating bedtime anxiety to creating the perfect sleep sanctuary, I’m sharing insights into how to boost your rest and feel more energized every day. These simple, science-backed tips will help you feel more rested and energized to take on the day—because flourishing starts with a good night’s sleep!

Changing Our Sleep Habits

If you’ve ever tossed and turned at night, staring at the ceiling, wondering why you can’t fall asleep, you’re not alone. Last summer, I had the chance to dive deep into the science of sleep while working in Stanford’s circadian sleep lab. What I discovered was eye-opening: with a few simple changes to our habits, we can not only sleep better but also boost our physical, emotional, and mental well-being. Let’s get into it!

Why Do We Feel Anxious Before Bed? 

We’ve all been there—lying in bed, feeling anxious about getting enough sleep or worrying about tomorrow. This bedtime anxiety is more common than you think. It often stems from our busy minds not having enough time to unwind or from stressing about whether we’ll sleep well.

The biggest takeaway I got from my summer research project on sleep anxiety was a deeper embodiment of perfectionism and resistance. The worst thing you can do is over-worry about getting good sleep. The fix? Relaxing your bedtime routine. Instead of focusing on getting the “perfect” night of sleep, focus on winding down—whether that’s reading a book, practicing mindfulness, or doing some light stretching. Your bed should have one purpose: to sleep. 

Sleep for Emotional and Physical Well-being

What surprised me most was how much sleep impacts not just how we feel physically, but also how we handle emotions. Poor sleep increases stress, makes it harder to focus, and affects our mood. On the flip side, getting consistent, high-quality sleep can improve memory, sharpen focus, and give you the emotional resilience to handle life’s challenges with ease. With the busy schedules and ambitious goals we have as college students, getting good sleep can be your secret weapon to flourishing. 

The Takeaway: Sleep is an Investment

At the end of the day, good sleep is an investment in yourself. Healthy sleep hygiene- like keeping a consistent sleep schedule and creating a relaxing bedtime routine- sets the stage for better sleep and, ultimately, a better you. But always remember, you are not alone in your sleep struggles. Ground your journey toward better sleep in compassion and try not to worry about doing it wrong; focus on relaxing yourself with things you like to do before hitting the hay. Know you can always try again tomorrow. Give it a try, and watch how your days (and nights) improve!

Written by: Jaden Abas, Class of 2025

Resources

Stanford Resources

• How to Practice Good Sleep Hygiene: Good sleep hygiene can make all the difference in sleep quality. Learn practical tips to build healthy sleep habits, manage distractions, and create a restful bedtime routine from CAPS' Workshop on Better Sleep- Sleep Hygiene Tips. 
• Sleep Health and Insomnia Program: Explore resources offered by Stanford’s Sleep Health and Insomnia Program, which provides guidance on managing insomnia and improving overall sleep quality.
• Zeitzer Circadian Sleep Lab: Learn about groundbreaking research on circadian rhythms and sleep conducted at Stanford’s Sleep Lab. Their findings offer insights into how our biological clock impacts sleep patterns and overall health.

Additional Resources

• Sleep tips: 6 steps to better sleep: Six practical steps from the Mayo Clinic to improve sleep, including stress management, creating a sleep-friendly environment, and setting a consistent sleep schedule. 
• Comprehensive Sleep Health from NHLBI: The National Heart, Lung, and Blood Institute provides a range of resources on sleep health and its importance for overall wellness. 
• CDC Resources on Sleep: The CDC offers evidence-based advice on how to achieve better sleep and prevent sleep disorders.