A groundbreaking study published in Nature Mental Health has found that getting a consistent seven to nine hours of sleep each night can reduce the risk of depression by approximately 22%.
The research, conducted by scientists from the University of Cambridge and Fudan University, analyzed health data from nearly 290,000 participants in the UK Biobank. Their findings revealed that good sleep habits ranked as the single most powerful lifestyle factor for mental health—outperforming even genetic predisposition to depression.
Researchers also found that when quality sleep was combined with six other healthy habits—regular physical activity, a balanced diet, moderate alcohol consumption, not smoking, limited sedentary behavior, and strong social connections—the risk of depression was reduced by up to 57%.
The study highlights the powerful role of lifestyle choices in protecting mental well-being and suggests that prioritizing healthy sleep patterns may be a key strategy in combating depression.
