Sleep, Nutrition, & Movement: The Non-Negotiables of Mental Health
- Sam Urell, LCSW
- Apr 2
- 5 min read
In the pop-cultural discourse about mental health, we often focus on the high-frills aspects of wellness such as therapy, mindfulness, or self-care routines. While these are certainly important, there are 3 fundamental pillars—sleep, nutrition, and movement— that make up the foundation of what our mind and bodies really need at the most basic level. These are not optional extras but rather they are non-negotiables that significantly impact, if not determine, your mood state, energy levels, and ability to emotionally regulate. If you are having difficulty managing stress, anxiety, or depression, the first step in healing is re-assessing the quality of these 3 essential practices in your life.
The Power of Sleep: Your Brain’s Reset Button for Mental Health
Sleep is more than just a time for your physical body to rest. It is also necessary in processing emotions, consolidating memories, and resetting your body’s natural rhythms for the next day. Low-quality sleep is strongly linked to adverse experiences such as increased anxiety, depression, and emotional instability. When you are sleep-deprived, your brain struggles to regulate stress, making what would usually be experienced as a smaller problem feel momentous and even overwhelming.
To optimize your sleep:
Stick to a consistent sleep schedule, even on weekends.
Limit screen time before bed, as blue light disrupts melatonin production.
Create a bedtime routine that signals your brain it’s time to wind down.
Avoid caffeine and heavy meals close to bedtime.
A well-rested brain is more resilient, focused, and balanced, making improving your sleep one of the most powerful tools for improving your mental health.
Nutrition: Fuel for Your Mental Health
We all know the expression, “you are what you eat” - and when it comes to your mental health, this takes new meaning. Body image aside- the food you eat directly impacts how you feel emotionally. Science tells us that nutrient-dense foods provide the building blocks for neurotransmitters like serotonin and dopamine, which regulate mood and stress levels. On the flip side, diets high in processed foods, sugar, and unhealthy fats have been linked to increased anxiety and depression.
To nourish your brain:
Prioritize whole foods, including lean proteins, healthy fats, and complex carbs.
Include omega-3 fatty acids (found in salmon, flaxseeds, and walnuts), which support brain health.
Stay hydrated—dehydration can cause fatigue, brain fog, and irritability.
Avoid excessive caffeine and sugar intake, which can contribute to mood swings.
When your body is well-nourished, your mind fires on more cylinders, stabilizing your energy levels and better equipping you to handle daily stressors.
Movement: A Natural Antidepressant for Your Mental Health
Last but not least, exercise is one of the simplest ways to improve your mental health for able-bodied individuals. Movement releases chemicals such as endorphins, reduces stress hormones such as cortisol, and improves sleep quality. Studies show that regular physical activity can be as effective as medication for mild to moderate depression and anxiety.
If you are someone who feels intimidated by the gym, don’t fret. You don’t need intensive or complex gym workouts to feel the mental health benefits of movement. Movement in any form counts. If going to the gym just doesn’t fit for you, try the following:
A daily walk outside can improve mood and boost vitamin D levels.
Yoga and stretching help regulate the nervous system and reduce stress.
Strength training builds resilience—both physically and mentally.
Dancing, cycling, or playing a sport can make exercise enjoyable and sustainable.
The key is to find movement you enjoy so that it becomes a habit you look forward to and prioritize, rather than a chore you put off.
The Foundation of a Healthy Mind
Coping skills and insight-driven meditation practices are certainly valuable but without sleep, proper nutrition, and movement, you are likely to struggle to improve on these practices alone. These 3 foundational habits are simple but powerful ways to improve your overall sense of wellbeing. When in doubt, go back to basics — your mind and body will thank you.
Summarizing Sleep, Nutrition, & Movement: The Non-Negotiables of Mental Health
Part 1
Sleep is essential for emotional processing, memory consolidation, and overall mental stability. Poor sleep can heighten anxiety, depression, and stress, making everyday challenges feel overwhelming. To improve sleep quality:
Maintain a consistent sleep schedule.
Reduce screen time before bed to support melatonin production.
Establish a calming bedtime routine.
Avoid caffeine and heavy meals late at night.
Prioritizing sleep strengthens resilience, focus, and emotional balance, making it one of the most effective ways to support mental health.
Part 2
Part 3
References
Babyak, M., Blumenthal, J. A., Herman, S., et al. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.
Blumenthal, J. A., Babyak, M. A., Moore, K. A., et al. (2007). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 167(22), 2340-2347.
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
Goldstein, D. S., et al. (2010). Caffeine as a psychoactive drug. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 34(9), 1773-1786.
Grosso, G., Pajak, A., Marventano, S., et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis of randomized clinical trials. PLoS ONE, 9(5), e96905.
Jacka, F. N., Kremer, P. J., Leslie, E. R., et al. (2010). Associations between diet quality and depressed mood in adolescents: Results from the Australian Healthy Neighbourhoods Study. Psychosomatic Medicine, 72(5), 484-490.
Sarris, J., Logan, A. C., Akbaraly, T. N., et al. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274.
Streeter, C. C., Whitfield, T. H., Owen, L., et al. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. Journal of Alternative and Complementary Medicine, 16(11), 1145-1152.
Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Authors
Sam Urell
LCSW | CASAC-T
Specialties: complex trauma, addiction, relationships/attachment, LGBTQIA+ identity issues & exploration, existential crisis, men's mental health, anxiety, mood/emotional dysregulation, psychedelic integration
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