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Quality sleep, eating raw vegetable &fruits, and Exercising – are three pillars of better mental health

Jan, 2021 - By WMR

The year 2021 is filled with more anxiety regarding COVID-19 and the violence in Washington has to lead to the rise in anxiety levels among people. A recent studies have revealed how one can deal with stress and depression?

In order to have better mental health and well-being, one should get quality sleep, exercise, and eat more raw vegetables and fruits. These are the “three pillars of health” stated Shay-Ruby Wickham, a lead author of the study published in Frontiers in Psychology.

This can be surprising because sleep recommendations primarily focus on quantity rather than quality,” said Wickham. However sleeping less than eight hours and sleeping more than 12 hours were directly related to the higher depressive symptoms in young adults. One sleepless night can raise up to a 30% anxiety levels according to the report by the University of California, Berkeley.

For the new research, Wickham and her colleagues surveyed more than 1,100 adults 18 to 25 years old to measure how much and how well they slept. Also, how often they do exercise and their diet plan in a week. The participants filled out questionnaires prepared for their mental health. Moreover, they also mentioned their health conditions and if they consumed antidepressants.

Post analysis the researchers found that:

Sleep quality and quantity were the major lifestyle factor of depression: a person who had better sleep quality, and those who slept within the range of 8 to 12 hours every night have been reported fewer symptoms of anxiety &depression. Thus, sleep quality “significantly outranked” other health behaviors associated with mental health and well-being.

Lack of exercise was the second-major factor of depression: The research didn't show how much physical activity is optimal, however, the Centers for Disease Control and Prevention suggests that exercising at least 150 minutes a week gets the heart to beat faster.

Consuming raw vegetables and fruits “significantly” improves mental health:  Cooked or processed fruits and vegetables weren’t as beneficial as fresh and raw vegetables &fruits.

How one can get good quality sleep:

The study reveals that waking up refreshed in the morning can be defined as good quality sleep.

Follow one sleep schedule: One can get quality sleep by keeping the same bedtime and wake-up time, even during weekends. This promotes consistency in circadian rhythm and allow easier to fall asleep, stated Michael Breus, a clinical psychologist.

Avoid consuming caffeine after 2 p.m.: Consumption of caffeine affects the body for six to eight hours after it’s drank. So the consumption of caffeine should be avoided in the early afternoon, as its effects will stop by around 10 p.m. when most people start getting sleepy, Breus said. However, if consumed later, a person can still fall asleep but it will affect the quality of sleep.

Avoid drinking alcohol right before bed and avoid eating too late are other key areas that may help in getting quality sleep. Exercise is another best way to enhance the quality of sleep. Reduce screen time before bed and Get morning light helps in keeping the internal body clock and sleep-wake cycle running stated Breus said.