The Mood Hoovers of Modern Life
Low mood, anxious feelings, sleep struggles and focus problems are on the rise in young people.
Why?
Less sunlight, sleep, exercise, nature, and nourishing food. More screens, social pressure, and unsettling headlines.
The result?
Brain chemistry off balance, increased oxidative stress and inflammation in the nervous system.
Here's what's happening...
Less Time Outside = Less Sunlight
Sunlight sets our body clock, boosts serotonin (for mood) and melatonin (for sleep).
Low natural light = lower mood + disrupted sleep.
Try this: At least 5–10 minutes of morning light (15–30 if cloudy) to boost serotonin and reset the body clock.
More Screens = Less Sleep
Sleep clears brain waste and resets stress hormones. Too little = more oxidative stress, less emotional control & resilience.
Aim for:
- Kids 6–12 yrs: 9–12 hrs • Teens 13–18 yrs: 8–10 hrs
- Screens off an hour before bed
- Keep bed/wake times consistent (even weekends—sorry!)
More Sofa = Less Exercise
Movement fuels happy chemicals and reduces inflammation. More screen based leisure, less movement = lower mood.
Try this:
- 40–50 mins of huff-and-puff movement 3 times a week.
- Run, dance, walk hills, YouTube workouts—it all counts.
- Buddy up for extra motivation!
More Time Inside = Less Nature Magic
Nature calms the nervous system and reduces stress hormones.
Try this:
- Get outside daily—park, garden, canal, woods.
- Even short green breaks lower anxiety and lift mood.
More UPF’s = Less Nourishing Food
Diets high in ultra-processed food and low in nutrient-rich foods drive inflammation and gut imbalance, which affects mood.
Try this:
- Cut back sugar (kids ≤24g, teens ≤30g/day)
- Add omega-3s (oily fish or supplements)
- Boost gut health with fibre from fruit, veg, nuts, seeds and whole grains
- Watch out for artificial colourings that affect focus and behaviour
More Scrolling, Social Pressure & Headlines = Less Calm
Constant digital noise keeps brains on high alert. Dopamine burnout + cortisol spikes = frazzled focus.
Try this:
- Phones in drawers an hour before bed (grown-ups too).
- Set screen time boundaries using parental controls.
- Create screen-free times as a family.
Even adopting one or two Good Mood Day habits can make a big difference…
