New research published this week by the University of Cambridge examined UK Biobank data from approx. 290,000 people over a 9 year period.

They identified 7 healthy lifestyle factors that were linked to a lower risk of depression.

These 7 factors were:

1. Moderate alcohol consumption

2. Healthy diet

3. Regular physical activity

4. Healthy sleep

5. Never smoking

6. Low-to-moderate sedentary behaviour

7. Frequent social connection

Can you guess which one of the 7 factors made the biggest difference to our risk of depression?

Of all of these factors, 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%.

By comparison, frequent social connection decreased depression risk by 18%, moderate alcohol consumption by 11%, healthy diet 6%, regular physical activity 14%, never smoking 20%, and low-to-moderate sedentary behaviour 13%.

While clearly ALL of these factors substantially contribute to reducing depression risk, the extent to which healthy sleep does is striking!

The authors also suggested that although our genetics can increase our risk of depression, a healthy lifestyle is potentially more important.

This research shows how there are things we can do, that we have control over, such as looking after our sleep, that will help our future mental health.

Zhao, Y & Yang, L et al. The brain structure, immunometabolic and genetic mechanisms underlying the association between lifestyle and depression. Nature Mental Health; 11 Sept 2023; DOI: 10.1038/s44220-023-00120-1

For compassionate, science-led support for your sleep and insomnia, get in touch here.

Image credit: PriscillaDuPreez/Unsplash