Mental wellbeing is rarely just a moment of calm or the absence of worries. It is built through hours of sleep, the way stress is managed during the week, the movement the body gets and even the water you drink throughout the day. This guide brings together what the main health authorities say about each of these pieces. It then organises them into a practical read for anyone looking for more balance without miracle formulas.
What mental wellbeing is and why it deserves daily attention
Mental wellbeing is a state that allows you to cope with the stresses of life, develop your abilities, learn, work well and contribute to the community. This is the definition used by the World Health Organization (WHO). It presents it as something broader than the absence of illness: a positive condition, with a value of its own, that is built over time.
This view of mental wellbeing changes the starting question. Instead of waiting for problems to arise, it makes sense to understand what sustains, day after day, the ability to respond to challenges. The answer rarely lies in a single action. It usually lies in a combination of enough rest, healthy ways of dealing with pressure, connections with other people and basic care for the body.
There is also a practical reason to address the subject regularly. Mind and body do not work in separate compartments, and what happens to one has an effect on the other.
How the body and the mind influence each other
The relationship between body and mind runs both ways. According to the WHO, stress affects both the mind and the body, interfering with thinking and physical functioning at the same time. A poor night’s sleep changes the next day’s mood. Likewise, a period of intense worry tends to show up in sleep and appetite.
Physical signs that accompany mental tension
The WHO itself notes that, in stressful situations, it is common to experience:
- Headaches or other body aches;
- Stomach discomfort, with digestive upset;
- Difficulty sleeping, even when tiredness has built up;
- Changes in appetite, either increased or reduced.
On their own, these signs do not allow anyone to draw conclusions about a person’s health. Above all, they are a reminder that the body also communicates our emotional state, and that listening to it is part of caring for your mental wellbeing.
Sleep: the foundation of emotional balance
Sleep is the most underestimated piece of mental wellbeing. The WHO describes it as a process that repairs, relaxes and rejuvenates the body and helps to reverse the effect of stress. That is why so many strategies for managing tension begin by protecting the hours of rest.
How many hours of sleep are recommended for an adult
For healthy adults, the American Academy of Sleep Medicine and the Sleep Research Society recommend seven or more hours per night. They consider that sleeping six hours or less is insufficient to support health and safety. The Order of Portuguese Psychologists (Ordem dos Psicólogos Portugueses) indicates an average of 7 to 9 hours per night, every day, including at weekends. It also links sleeping less than 5 hours per night to a greater likelihood of psychological health problems.
In Portugal, sleep deficit is common. Joaquim Moita, a pulmonologist at the Portuguese Sleep Association, spoke to the Portuguese news agency Lusa in March 2026. He stated that more than half of Portuguese people sleep less than seven hours.
Sleep hygiene habits
The guidance from the Order of Portuguese Psychologists for healthy sleep comes down to simple steps, although they require consistency:
| Aspect | Guidance |
|---|---|
| Schedule | Fixed times for going to bed and waking up, at weekends too |
| Screens | Stop using them at least one hour before bed |
| Stimulants and alcohol | Avoid stimulating drinks or alcohol from late afternoon onwards |
| Dinner | Eat at least 2 to 3 hours before bed, avoiding heavy meals |
| Bed | Reserved for sleep, with no meals, work, television or mobile phone |
| Before sleeping | Relaxing activities, such as reading, taking a warm bath or listening to music |
| Naps | Short, between 20 and 30 minutes, avoiding long ones |
The same source adds two further recommendations. The first is to exercise regularly, while avoiding intense exercise close to bedtime. The second applies when sleep does not come: get up and do something calm instead of staying in bed. This way, the bedroom does not become associated with the frustration of not sleeping.
The bedroom environment completes the picture. A pleasant temperature, little light and a comfortable surface to rest on are all part of the setting in which sleep happens. Filtrarte’s Dreamline range includes the Dreamline Confort orthopaedic mattress, made with breathable materials and designed to encourage correct posture. It is one example of products designed for this context.
Stress: what it is and how to deal with it day to day
Short-term stress and prolonged stress
According to the WHO, stress is a state of worry or mental tension caused by a difficult situation. It is a normal human response that helps us face challenges. The difficulty arises when the tension persists. The WHO warns that too much stress can cause physical and mental health problems and that chronic stress can worsen existing problems. It adds that stress can also increase the use of alcohol, tobacco and other substances.
What the WHO considers helpful
The organisation brings together a set of recommendations that fit into an ordinary routine:
- Regular physical activity: daily exercise helps to reduce stress, and a walk counts.
- Consistent sleep: regular times, fewer screens at bedtime and care with heavy meals, caffeine and alcohol at night.
- Social contact: talking to people you trust improves mood and reduces the feeling of stress.
- Daily routine: a structured schedule makes it easier to manage time and gives a greater sense of control.
- Balanced diet: regular meals, adequate fluids, fruit and vegetables.
- Less news: spending too much time following the news on television and social media can increase stress.
The WHO has also published a self-help guide, Doing What Matters in Times of Stress, with techniques that take only a few minutes a day. None of these measures works as a shortcut. The effect comes from repetition, which is why regularity matters more than intensity.
Social connections, routine and information
Two items on the list deserve further comment, because they are often undervalued. The first is contact with other people. The WHO notes that connecting with others can improve mood and ease the feeling of stress, and advises sharing concerns with people you trust. Talking about what weighs on you does not mean finding immediate solutions, and simply being listened to already brings relief.
The second is managing information. On a day when news arrives through several screens, setting specific times to check it, rather than following it continuously, is a concrete way of applying the WHO recommendation. A daily routine works as a complement. Reasonably stable times for meals, movement and breaks give a sense of control that, in itself, reduces tension.
Movement, water and diet: how the body supports the mind
Physical activity and mental health
The 2020 WHO guidelines recommend that adults do between 150 and 300 minutes of moderate-intensity aerobic activity per week, or between 75 and 150 minutes of vigorous-intensity activity. Muscle-strengthening activities on two or more days are added to this. There is also good news for those who spend a lot of time sitting down. The same source indicates that replacing sedentary time with activity of any intensity, including light activity, brings benefits.
The WHO links regular physical activity to better mental health and better sleep in adults. Even so, around 31% of adults worldwide do not meet the 150 weekly minutes of moderate activity.
Hydration and mood
Water also plays a part in mental wellbeing. A 2012 study published in the Journal of Nutrition, carried out with 25 young women, looked at mild dehydration of around 1.36% of body mass. It worsened mood, increased the perceived difficulty of tasks, reduced concentration and intensified headaches. Most aspects of cognitive performance were not affected. As this was a small study under experimental conditions, the results illustrate an association and do not promise guaranteed effects.
As a general reference, the European Food Safety Authority (EFSA) considers an adequate daily water intake to be 2.0 litres for women and 2.5 litres for men. In practice, needs vary with age, physical activity and climate. Filtrarte’s complete guide to hydration details the factors that change these needs and the signs of dehydration that are easiest to overlook.
Having good-quality water within reach makes it easier to drink throughout the day. Home filtration, whether by microfiltration or reverse osmosis, is one way of improving the taste of tap water, which makes regular drinking more pleasant.
Diet
A balanced diet appears repeatedly in the WHO guidance on dealing with stress, with regular meals, adequate fluids and plenty of fruit and vegetables. Regular mealtimes also have an indirect effect on sleep. The Order of Portuguese Psychologists recommends having dinner at least 2 to 3 hours before bed, avoiding heavy meals at the end of the day. Filtrarte’s guide to healthy eating explores habits, myths and the role of hydration in the diet in more depth.
A realistic routine throughout the day
Turning this guidance on mental wellbeing into a routine does not require radical changes. The table below shows how the advice from the bodies cited can be spread across an ordinary day.
| Time of day | Habit | Reference body |
|---|---|---|
| Morning | Wake up at the same time, including at weekends | Order of Portuguese Psychologists |
| During the day | Regular movement, even just a walk, and meals at set times | WHO |
| Late afternoon | Avoid stimulants and alcohol | Order of Portuguese Psychologists |
| Early evening | Limit news and screens, talk to people you trust | WHO |
| Night | Have dinner 2 to 3 hours before bed and set aside time for a relaxing activity | Order of Portuguese Psychologists |
When to seek professional support
The WHO states that stress can trigger or intensify anxiety and depression, which may require professional care. It recommends turning to a health professional or someone you trust when the situation becomes difficult to cope with. Your GP and psychologists are therefore appropriate people to talk to whenever distress persists or interferes with work, relationships or sleep.
Frequently asked questions
How many hours of sleep are recommended for an adult?
The American Academy of Sleep Medicine and the Sleep Research Society recommend seven or more hours per night for healthy adults. The Order of Portuguese Psychologists refers to an average of 7 to 9 hours, every day, including at weekends.
Is stress always harmful?
No. The WHO describes stress as a normal human response that helps us face challenges. The problem arises when it is excessive or prolonged, in which case it can cause physical and mental health problems.
Does physical activity influence mental wellbeing?
The WHO links regular physical activity to better mental health and better sleep in adults, and states that daily exercise helps to reduce stress. A regular walk already counts as activity.
Does drinking too little water affect mood?
A 2012 study with young women observed that mild dehydration worsened mood and concentration and increased headaches. The results relate to experimental conditions and are no substitute for individual assessment.
When is it time to talk to a health professional?
When stress or distress persists, makes it difficult to cope with daily life or affects sleep, work and relationships. In these cases, the WHO advises seeking out a health professional or someone you trust.
Content developed by the Filtrarte well-being team.
This content is for information purposes only and does not replace advice, diagnosis or treatment from a health professional.
