We all know sleep is essential for our bodies—but what about our mood? A new study has revealed that a few simple lifestyle choices—such as getting better sleep, eating more fruits and vegetables, and staying active—can make a significant difference in young people’s mental wellbeing.
Researchers at the University of Otago in New Zealand studied 17- to 25-year-olds from several countries, analyzing data from over 2,000 participants. They found that sleep quality was the strongest predictor of next-day happiness, with fruit and vegetable consumption coming in second, and physical activity also playing a meaningful role.
The findings, published in PLOS One, highlight that even small improvements can pay off. “Sleeping a little better, eating a little healthier, or exercising even for 10 minutes longer than you normally do was associated with improvements to how you feel that day,” explained lead author Dr. Jack Cooper.
Interestingly, the study also found a “buffer effect.” Eating more fruits and vegetables could help offset the mood dip caused by a poor night’s sleep, while a good night’s sleep could soften the impact of low fruit and veggie intake.
Senior researcher Professor Tamlin Conner said the results are especially relevant because young adults face unique challenges, including moving away from home, financial pressure, educational demands, and social stress. Simple daily habits can help them not just get through, but truly thrive.
Other research backs this up. A study of 3,000 teens and young adults by Cambridge and Fudan universities found that those who got an early night and more restful sleep outperformed peers in memory, reading, and problem-solving tasks.
The takeaway? For young people, investing in sleep, fresh food, and even brief periods of exercise may be the simplest—and most effective—formula for a happier, healthier mind.