It’s vital to look after your health to make the most of life at uni, as Michelle Higgs explains
“Always remember to take a refillable bottle with you whenever you go out so that you can stay hydrated on the go”
“Your body needs quality, uninterrupted sleep to rest and repair itself”
“To help you feel fitter and healthier, make sure you’re as physically active as possible, ideally for at least 30 minutes a day”
“For an instant (and free!) boost to your mental wellbeing, get outside and really appreciate the beauty of nature”
Facts/stats
38% of students use exercise to manage stress
(NatWest Student Living Index, 2025)
Students spend an average of £24 a month on health and wellbeing
(Save the Student, National Student Money Survey, 2025)
39% of students say their sleep is affected by money worries
(Save the Student, National Student Money Survey, 2025)
There’s so much to look forward to at university: making new friends, immersing yourself in your studies, exploring different places and becoming an independent adult. But to get the most from the whole experience, you need bags of energy and to feel great, inside and out.
Most of us need to work on maintaining our health and wellbeing. Practising self-care in this way isn’t selfish; it’s the smart thing to do to make sure you’re ready, both physically and mentally, for the challenges that lie ahead.
Eat healthily
We all know that a healthy diet is better for us, but how does that work practically? Well, it’s all about getting the balance right. There’s no need to give up your favourite foods, and having an occasional takeaway or ready meal is absolutely fine. If you’re not overweight, you can follow the ratio of eating 80% healthy and 20% less healthy foods which works for most people. This means you’ll be eating healthily most of the time, and you’ll develop good eating habits that will become a natural part of your everyday life.
For the best possible health, focus on eating a balanced diet that’s rich in fruit and vegetables (at least five portions a day), starchy carbohydrates, proteins and unsaturated oils. There’s lots more about healthy meals and portion sizes on the NHS Eatwell Guide website (https://www.nhs.uk/live-well/eat-well/the-eatwell-guide).
Stay hydrated
It’s just as important to drink sufficient fluids to maintain good physical health as it is to eat a balanced diet. When you’re busy, it’s easy to forget to drink regularly, but if you get a lot of headaches or experience dizziness, constipation or muscle cramps, you could be dehydrated.
It’s recommended that you drink about 2 litres of liquid or between six and eight glasses and cups a day. Water, lower-fat milk, plain tea and coffee (without sugar), and fruit tea all count towards the total. If you don’t like plain water, try adding sugar-free squash, or lemon or lime juice for extra flavour. Always remember to take a refillable bottle with you whenever you go out so that you can stay hydrated on the go.
Get a good night’s sleep
Your body needs quality, uninterrupted sleep to rest and repair itself. If you’re not sleeping for long enough or you’re waking up frequently in the night, you’re likely to experience a great deal of fatigue, problems concentrating, and changes in mood. You can increase your chances of a good night’s sleep by keeping to the same times for getting up and going to bed.
Try to get into a regular bedtime routine, perhaps by having a hot drink, listening to some soothing music or meditation, or reading a book. Your bedroom should be restful; free of clutter and screens (turn off your smartphone at least an hour before bed); and as dark as possible (try a sleep mask if the curtain or blind is too thin).
If you’re struggling to sleep because of noise in halls or a house-share, ear plugs can often help.
Keep active
To help you feel fitter and healthier, make sure you’re as physically active as possible, ideally for at least 30 minutes a day. Exercise will also improve your mental wellbeing by boosting your mood and self-esteem, reducing stress levels and improving your sleep quality.
You can build exercise into your daily routine by walking or cycling to uni, or getting off the bus a few stops earlier. Even better, find an activity that you really enjoy so that you don’t even realise you’re exercising! From yoga, padel and football, through to swimming, running and dance, there’s something to suit everyone, whatever your fitness level. Always check with your GP first before attempting any strenuous physical activity if you haven’t exercised for a long time.
Get out into nature
For an instant (and free!) boost to your mental wellbeing, get outside and really appreciate the beauty of nature. Find the nearest green space – a park, a wood, a canal towpath or a river bank – and try to recapture some of that awe and wonder you had as a child.
Being in nature in this way links with mindfulness – paying attention to the present moment. Slowing down and using your senses to really notice your surroundings can make you feel calm, especially if you’re stressed out or anxious. Five minutes a day of mindfulness in nature can make a real difference, but you might want to spend longer in the moment once you understand how well it works.
Reduce your social media
Do you check your notifications as soon as you wake up? Or do your socials distract you from your studies? Although social media is a great way to connect with your friends, the pressure of gaining likes and feeling the need to respond to posts and messages straight away can become overwhelming. As well as switching your phone off at night, try to cut back gradually on your socials. Start with 5 minutes without looking at your phone, then 10, then 20 and so on, until you can comfortably avoid scrolling for at least an hour at a time.
Set aside more me-time
There’s so much to do at uni, from lectures, seminars and essay deadlines through to all the social activities on offer. It can be difficult to keep up the pace, so if it’s all becoming a bit too much, you need to put yourself first and practise some self-care.
Make a regular non-negotiable date with yourself and pencil out time in your schedule just for you. It could be 10 minutes a day, or an afternoon or evening once or twice a week. It’s important that the timing works for you and that you do something you would genuinely look forward to. That might be meeting a friend, curling up with a good book, catching up with a boxset, or simply chilling out with nothing to do.
Stay connected
It can be difficult to find time at uni to keep in touch with friends and family back home. It always seems easier to text, message or email rather than speaking to them personally. For good mental health, it’s important to have a proper conversation instead, either on the phone or via video call. Whenever possible, arrange regular meet-ups with the people you love most so that these relationships are not neglected.
Making new friends is easy for many of us, but for others it’s not so straightforward. If you’re finding it difficult to connect with people at university, try joining a sports club or a group centred around one of your interests, for example, films, walking or art. It’s easier to strike up conversations when you’re with likeminded people, and that can lead to more meaningful connections.
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Ask for help
University can be very full-on, so if you start to feel overwhelmed by your studies, homesickness, finances or anything else, reach out for help. A problem shared really can be a problem halved, so talk to your friends, family or the student welfare team before the situation becomes worse.
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5 health and wellbeing apps
Better Points (Android, iOS; free)
Get rewarded every time you walk, run or cycle with this great app, and exchange the points for vouchers at various high street stores.
Insight Timer (Android, iOS, free)
Use this free meditation app to help you relax and improve your sleep quality; it has the world’s largest audio library of guided meditations to choose from.
Mindshift (Android, iOS, free)
This innovative app aims to improve your mental health with Cognitive Behavioural Therapy (CBT) techniques to help you cope with anxiety.
NHS Better Health – Healthier Families
Not an app but a platform packed with easy step-by-step recipes for healthier breakfasts, lunches, dinners and snacks.
Stand Up! The Work Break Timer (iOS; free)
Writing an essay or revising for exams? Use this app to remind you to get up and stretch your legs at regular intervals.
