Sleep is often overlooked in our quest for a productive and fulfilling life. However, its importance cannot be overstated. Some research looks at 7 lifestyle factors and their effect on depression.

Sleep is so important to our health and wellbeing. We know that, but this research on sleep and depression is particularly interesting.

In fact, our physical bodies sometimes prioritise sleep over danger. Imagine you are out in the wild at risk of being attacked by wild animals. Eventually you will have to sleep regardless of the danger. That’s how important sleep is to your body!

So, what about this research?

An international team of researchers, including from the University of Cambridge (UK) examined data from almost 290,000 people.13,000 of them had depression. They followed these people over 9 years.

The data came from the UK Biobank, a biomedical database and research resource containing genetic, lifestyle and health information about its participants.

The team identified seven healthy lifestyle factors linked with a lower risk of depression. These were:

• moderate alcohol consumption
• healthy diet
• regular physical activity
• healthy sleep
• never smoking
• low-to-moderate sedentary behaviour
• frequent social connection

So, what did they find?

Sleep was the most important factor. Having a good night’s sleep – between seven and nine hours a night – made the biggest difference, reducing the risk of depression, including single depressive episodes and treatment-resistant depression, by 22%.

The second most important one was never smoking. This reduced the chances of suffering from depression by 20%. Of course, you can’t do anything about this, if (like me) you’ve smoked in the past. But it does mean you need to double down on the other 6.

The next most important is frequent social connection. This reduced the risk of depression by 18% and was particularly important for recurrent depressive disorder. We know loneliness has big effects on our health.

The US National Institute on Aging says:

“Research has linked social isolation and loneliness to higher risks for a variety of physical and mental conditions: high blood pressure, heart disease, obesity, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer’s disease, and even death.”

This may not be a problem for you, but maybe you know someone who is lonely. Can you find a way to reach out to them at least occasionally?

Regular physical activity reduced depression by 14%. Many people understand the physical benefits of physical exercise – looking toned and losing weight, but regular physical activity has other benefits too, both physically and mentally.

University of South Australia researchers have said that research shows physical activity is one and a half times more effective than counselling or the leading medications for depression.

Low-to-moderate sedentary behaviour reduces the chance of depression by 13%. That’s sitting or lying around. Sadly, many people don’t take regular physical activity, but they move about a lot in their jobs or because are always on the go and find it difficult to sit for long. This lowers their risk of depression, even if they don’t do formal physical activity.

Of course, it’s best to do regular physical exercise and move around during the day, so that you are not sitting for long periods of time.

Moderate alcohol consumption decreased the risk of depression by 11%. What do we mean by moderate? No more than 1-2 drinks a day for men, and no more than 1 drink a day for women, although some researchers now think it needs to be less than that.

Many people use alcohol to help them sleep, but research shows although you fall asleep quicker the quality of your sleep is much less.

A healthy diet by 6%. Not a big number, but we know a healthy diet has all sorts of other health benefits.

What about the people who applied all these 7 healthy lifestyles? They were 57% less likely than those who didn’t have a healthy lifestyle to suffer from depression.

That’s a massive difference.

Individuals with some healthy lifestyle factors were around 41% less likely to develop depression compared to those with the unfavourable lifestyle, So even making some lifestyle changes can be beneficial. Don’t think it’s an all or nothing situation.

Professor Barbara Sahakian was one of the researchers. She is from the Department of Psychiatry at the University of Cambridge. She said:

“Although our DNA – the genetic hand we’ve been dealt – can increase our risk of depression, we’ve shown that a healthy lifestyle is potentially more important.”

Do you recognise the importance of sleep but still struggle to get the sleep you know you need? I have a whole YouTube playlist about sleeping. It doesn’t cover sleep hygiene – you almost certainly know about that already. It looks at other strategies. It’s bound to include some you’ve never heard of, so do check it out.

In our fast-paced, modern world, sleep often takes a backseat to our many responsibilities and distractions. We stay up late to catch up on work, binge-watch our favorite shows, or scroll through social media. However, what many fail to realize is that sleep is not just a luxury but a fundamental necessity for our overall well-being.

Adequate, quality sleep is the foundation of physical and mental health. It enables our bodies to repair and restore, enhances cognitive function, and regulates our emotions. To lead a balanced and fulfilling life, it’s crucial to prioritise sleep and establish healthy sleep habits. By doing so, you’ll not only enjoy better physical and mental health but also the energy and clarity of mind needed to thrive in today’s fast-paced world. Remember, a good night’s sleep is an act of self-care.