Sleep, nutrition, and physical activity are the foundations of good mental and physical health. When we look after these three areas, we give our minds and bodies the best chance to manage stress, improve mood, and maintain resilience.

This document explores why each is important and offers practical tips for improving your daily habits.

Sleep and Mental Health

Sleep is essential for emotional regulation, memory, concentration, and overall wellbeing. Poor sleep can increase anxiety, irritability, and low mood, while good sleep helps us feel more balanced and focused.

Tips for better sleep:

• Keep a regular sleep schedule, even on weekends
• Wind down with a calming routine (reading, music, no screens)
• Limit caffeine and alcohol in the evening
• Keep your bedroom dark, quiet, and cool
• Try mindfulness or breathing exercises if your mind is busy at night

Adults typically need 7–9 hours of quality sleep per night.

Diet and Mental Wellbeing

What we eat affects how we feel. A balanced, nutritious diet supports brain function, energy levels, and emotional stability. Skipping meals or relying on processed food can lead to dips in mood and focus.

Mood-boosting food tips:

• Eat regular meals and snacks to keep energy stable
• Include a variety of fruits, vegetables, and whole grains
• Choose foods rich in omega-3 (e.g. oily fish, walnuts)
• Stay hydrated – aim for 6–8 glasses of water a day
• Limit sugar and caffeine to avoid crashes

Think of food as fuel – for both your brain and body.

Exercise and Mental Health

Physical activity is a powerful tool for reducing stress, boosting mood, and improving sleep. It doesn’t have to mean going to the gym – even light movement can make a difference.

Easy ways to move more:

• Go for a short walk each day
• Stretch or do yoga at home
• Dance to your favourite music
• Try an online workout or fitness app
• Take the stairs instead of the lift

Just 30 minutes of movement a day can lift mood and reduce anxiety.

Creating Healthy Habits

• Start small and build gradually
• Focus on consistency over perfection
• Make changes that suit your lifestyle
• Celebrate progress, not just outcomes

Healthy habits are not a quick fix – they’re an investment in your long-term wellbeing.

Taking care of your sleep, diet, and exercise isn’t just about physical health – it’s about building a strong foundation for your mental and emotional wellbeing. When you feel better in your body, you feel more capable of handling life’s challenges.

Small steps every day lead to big changes over time.