The Big Three: Sleeping, Eating, and Moving for Good Mental Health

Good mental health is not just the absence of mental illness. It's a state of well-being that allows you to enjoy life, deal with daily stresses, and realize your full potential. So good mental health is crucial to a happy and fulfilling life. 

One of the first things I discuss with new clients is something I call The Big Three (yes, that's a nod to This is Us): sleeping, eating, and moving. In this blog post, we'll explore the critical role of The Big Three and how you can incorporate them into your daily routine to support your mental health.

Improving Your Sleep Hygiene for Better Mental Health

This is one of the most critical factors for good mental health. Your body needs sleep to function properly. Studies have shown that people who don't get enough sleep are more likely to experience negative emotions and have difficulty regulating their moods. 

Lack of sleep can also impact your physical health, leaving you prone to increased risk of obesity, diabetes, cardiovascular disease, and a weakened immune system. Chronic sleep deprivation can also lead to decreased energy, impaired cognitive function, and increased risk of accidents and injuries.

Prioritizing getting enough sleep is one of the most important things you can do to improve your mental health.

Most of us need 7-9 hours of sleep each night to feel rested and refreshed. Establish a regular sleep schedule and stick to it as closely as possible to improve your sleep. This means going to bed and waking up around the same time every day. Yes, even on the weekends. 

Try to avoid caffeine, alcohol, and nicotine in the evenings, as they can be stimulating for your system. Make sleeping (and sex) the focus of your bedroom by creating a calm, quiet, and comfortable environment. If you can’t avoid having something like a workspace in your bedroom, think about a way you can “shut” the area each night. Also, avoid using electronic devices for at least an hour before bed.

The Impact of Nutrition on Mental Health

You might not realize this, but eating too little can be detrimental to your mental health. Your body needs fuel in order to run, so if you’re restricting what you’re eating could be doing more harm than good. I mean, we all know that there are only so many miles we can drive after our low-fuel light comes on, right?

If you don’t eat enough, the lack of nutrients can impact your brain function and mood regulation, increasing the risk of depression and anxiety. It can also lead to low blood sugar levels that contribute to irritability, difficulty concentrating, and fatigue.

Because the foods you eat can significantly impact your mood, energy levels, and overall well-being, nutrient-rich foods are critical for good mental health.

Eating well throughout the day can help regulate blood sugar levels, contribute to mood stability, and keep your energy levels stable.

As much as you can, try not to assign moral value to the food you’re eating. Instead of thinking of some foods being good and others being bad, keep your focus on eating the food that helps your body run efficiently. 

The Benefits of Physical Activity for Mental Health

Movement is another critical factor for good mental health. Physical activity has been shown to improve mood, reduce stress and anxiety, and increase overall well-being. Moving your body helps release endorphins, natural feel-good chemicals in the brain.

Physical activity can also help reduce inflammation in the body, which significantly contributes to depression and other mental health problems. Movement can also help to improve sleep, which, as we have seen, is critical for good mental health.

Incorporate regular physical activity into your routine to support good mental health.

This could be anything from a brisk walk to a yoga class to weightlifting at the gym. The key is to find an activity you enjoy and can stick to consistently. Aim for at least 30 minutes of moderate exercise most days of the week.

Embracing The Big Three

Good mental health relies on various factors, including The Big Three: sleep, nutrition, and movement. Neglecting any of these areas can harm your mental health, making it essential to prioritize each of them.

Practicing good sleep hygiene, eating well, and incorporating movement into your daily routine are small steps to improve your mental health. Remember that self-care isn't selfish and that taking care of yourself is essential to maintaining good mental health.

Try implementing these strategies to start taking better care of your mental health. If you need additional support, contact me and schedule a free consultation.