Move Sleep Connect

It’s a Balancing Act: Public health and epidemiologic research are validating powerful truisms: lack of sleep, muscle movement, and meaningful connections threaten our well-being. This essential knowledge is reflected in literature and ancient cultural wisdom.

Shakespeare’s Macbeth knew the blessings of a good night’s rest, yet how many know that adaptive immune cells emerge from bone marrow to fight infections while you rest? Or that only muscle movement squeezes surveillance cells through all the tissues of our body- making physical activity a critical component of a healthy lifestyle? And native cultures revere interconnectedness above all- exemplified in the Lakota expression Mitákuye Oyás’iŋ, “All Are Related.” Yet how many, striving for independence and autonomy, fight loneliness and are deprived of the stress reducing, regenerative benefits of connection?

All of us are challenged by balancing lifestyle choices to ward off stress, some are more motivated than others to MOVE, SLEEP and CONNECT.

The aim of this poster campaign is to encourage healthy behavior inspired by public health relevant biology with balanced sources of knowledge- old and new, and across different disciplines, to envision improved well-being for us all.

Remember to


When things don’t go right:

A sedentary lifestyle increases lethargy, muscle atrophy, aches and pains.

Muscle movement improves memory

Muscle movement generates chemicals that are essential for cognition.

Only muscle movement squeezes immune surveillance cells through all the tissues of our body to scan for infection or damage- making physical activity a critical component of a healthy lifestyle that improves mood and cognition.

Tips on what you can do now to increase your movement

Take a study walk with a classmate to review for a test. Even 20 minutes of leisure time physical activity a day reduces risk of depression and promotes cognitive and physical health.


Where to go

 On campus

Walk around Occom pond takes 15 minutes and it is 15 minutes from the Dartmouth Green- So once around can double the minimum recommendation for daily movement!

 In the area

Trail map at DHMC

Walk trails in and around main campus

Rent a bike

Fix your bike


 Related Public Health and Biomedical Research

Rathore A, Lom B. The effects of chronic and acute physical activity on working memory performance in healthy participants: a systematic review with meta-analysis of randomized controlled trials. Systematic reviews. 2017;6(1):124.

Scallan JP, Zawieja SD, Castorena-Gonzalez JA, Davis MJ. Lymphatic pumping: mechanics, mechanisms and malfunction. The Journal of physiology. 2016;594(20):5749-5768.

Choi KW, Chen CY, Stein MB, et al. Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study. JAMA Psychiatry. 2019.

Pratesi A, Tarantini F, Di Bari M. Skeletal muscle: an endocrine organ. Clinical cases in mineral and bone metabolism:the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Diseases. 2013;10(1):11-14.

To Reset


When things don’t go right

Sleep deprivation increases sickness, anxiety and depression

Immune cells work best when you rest

Adaptive immune cells emerge from bone marrow to fight infection while you rest

Sleep clears the brain of metabolic waste and toxins

Healthy sleeping habits and afternoon naps can facilitate cognitive and emotional health.

Tips on what you can do now to improve your sleep habits

Take an afternoon nap: Power naps reduce stress markers and boost immune function, mental health and cognition. Give your brain and your body the rest it deserves.

Where to go on campus

Access to sleep specialist at Dick's House

Make the most of your nap!


Related Public Health and Biomedical Research

Dhabhar FS. The short-term stress response - Mother nature's mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in neuroendocrinology. 2018;49:175-192.

Faraut B, Andrillon T, Vecchierini MF, Leger D. Napping: A public health issue. From epidemiological to laboratory studies. Sleep medicine reviews. 2017;35:85-100.

Mantua J, Spencer RMC. Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep medicine. 2017;37:88-97.

Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Archiv : European journal of physiology. 2012;463(1):121-137.


To regenerate


When things don’t go right

Loneliness promotes inflammation that makes you feel down and blue

Positive interactions are immune enhancing

Feelings of safety and belonging send signals to your immune system to repair and regenerate

Meaningful social connections are as beneficial to wellbeing as low blood pressure and healthy weight. Meaningful doesn't only mean connections with people you know. Crack a joke with the person standing next to you in line. Remember-laughter is the best medicine!

Tips on what you can do now to enhance your social network

Eat with others, join a club, or if you’re lacking motivation, the Student Wellness Center is the place to find support!

Where to go on campus

Related Public Health and Biomedical Research

Leigh-Hunt N, Bagguley D, Bash K, et al. An overview of systematic reviews on the public health consequences of social isolation and loneliness. Public health. 2017;152:157-171.

Brown EG, Gallagher S, Creaven AM. Loneliness and acute stress reactivity: A systematic review of psychophysiological studies. Psychophysiology. 2018;55(5):e13031.

Ysseldyk R, McQuaid RJ, McInnis OA, Anisman H, Matheson K. The ties that bind: Ingroup ties are linked with diminished inflammatory immune responses and fewer mental health symptoms through less rumination. PLoS One. 2018;13(4):e0195237.

Umberson D, Montez JK. Social relationships and health: a flashpoint for health policy. Journal of health and social behavior. 2010;51 Suppl:S54-66.


This project was supported by a mini-grant from the Dartmouth Centers Forum which adopts the Envisioning the World We Want theme in concert with the Dartmouth 250th Anniversary in celebration of the past 250 years at Dartmouth, “Honoring Our Past; Inspiring Our Future”.

Awarded to Rebecca T. Emeny and Varahi Trivedi with Parastoo Bassiri, Fiona McEnany and Karen L. Ashley (TDI), Mira Ram, Lucy Li, Regina Yan and Natalie Jung (DALI lab), Ann C. Bracken, and Virginia Brack (Dartmouth College Health Service) and Caitlin Barthelmes (Student Wellness)