Researchers surveyed over 500 college students in India to understand their daily habits and health. They found that students aren’t getting enough sleep, spend too much time on screens, don’t exercise enough, and sometimes overeat when stressed. The good news? Most students know that healthy eating, exercise, and sleep matter. The study suggests that adding yoga and natural health practices to their routines could help students feel better physically and mentally, reduce stress, and improve their overall quality of life.

The Quick Take

  • What they studied: How college students’ daily habits—like eating, exercise, sleep, and screen time—affect their physical and mental health
  • Who participated: 506 college students from 18 different universities across India, ranging from undergraduate to graduate levels
  • Key finding: Most students know healthy habits matter, but many don’t follow through. High stress, too much screen time, poor sleep, and lack of exercise are common problems. Students who practiced yoga and natural health methods reported feeling better overall.
  • What it means for you: If you’re a college student, paying attention to sleep, reducing phone/computer time, exercising regularly, and managing stress through activities like yoga could significantly improve how you feel both physically and mentally. This is especially important during stressful academic periods.

The Research Details

Researchers created an online survey and sent it to college students at 18 universities across India. Students answered questions about their eating habits, exercise routines, sleep patterns, stress levels, outdoor activities, and use of yoga or natural health practices. Out of 600 students who responded, 506 completed the survey fully and were included in the analysis. The researchers then looked for patterns—like which habits were most common and how different habits connected to students’ overall health and happiness.

This type of survey helps researchers understand real-world habits that students actually follow, not just what doctors recommend. By asking many students across different universities, the researchers could see common patterns and understand what challenges college students really face. This information is valuable because it shows what actually works in students’ real lives.

This study is a snapshot of habits at one point in time, so it shows what’s happening but not necessarily why or how things change over time. The students answered questions themselves, so the answers depend on how honestly and accurately they reported their habits. The study was conducted in India, so results may not apply exactly the same way to students in other countries with different cultures and lifestyles.

What the Results Show

The survey revealed several important patterns in college students’ lives. First, most students weren’t getting enough outdoor time or exercise—many showed little interest in activities like yoga and regular workouts. Second, sleep was a major problem: students reported disturbed sleep patterns, likely because they spent too much time on phones, computers, and other screens. Third, stress was very high and affected students’ mental health negatively. When stressed, some students overate, even though they knew it wasn’t healthy.

On the positive side, students showed awareness about health. Most understood that poor eating, alcohol, and smoking harm their bodies. However, this knowledge didn’t always translate into action. Interestingly, students reported low rates of alcohol and smoking, which is encouraging. The study found that students who incorporated yoga and natural health practices into their routines reported better physical health, less stress, and improved mental well-being.

The research identified stress as a central problem affecting multiple areas of students’ lives. High stress led to poor eating choices, sleep disruption, and reduced interest in exercise. Students also showed anxiety about maintaining fitness, which sometimes backfired and caused unhealthy eating patterns. The study noted that awareness of health issues didn’t automatically lead to healthy behavior—a common challenge in public health. Additionally, the high prevalence of screen time emerged as a significant factor disrupting sleep quality.

These findings align with other research showing that college students worldwide struggle with sleep, stress, and sedentary behavior. Previous studies have also documented the ‘knowledge-behavior gap’—where people know what’s healthy but don’t do it. This study adds to existing evidence that yoga and natural health approaches may be particularly helpful for college students managing stress and improving overall wellness.

This study has several important limitations to consider. First, students answered questions about themselves, which means answers depend on honesty and memory—people might not remember exactly how much they exercise or sleep. Second, the study only shows what’s happening at one moment in time, not whether habits change or improve over months or years. Third, all participants were from Indian universities, so the results might not apply the same way to students in other countries with different cultures and education systems. Finally, the study can show that habits are connected to health, but it can’t prove that one causes the other—for example, we can’t say for certain that screen time causes poor sleep, only that they often happen together.

The Bottom Line

College students should aim to: (1) Get 7-9 hours of sleep per night by reducing screen time at least one hour before bed—this is supported by strong evidence; (2) Exercise or do yoga for at least 30 minutes most days—this appears to reduce stress and improve mood; (3) Eat regular, balanced meals and avoid stress-eating—awareness of this helps prevent unhealthy patterns; (4) Spend time outdoors and in nature—this may reduce stress and improve mental health. These recommendations have moderate to strong evidence from this and other studies.

College and university students should definitely pay attention to these findings, especially those experiencing high stress or noticing sleep problems. Parents of college students may also find this helpful for understanding their children’s health challenges. Educators and university health centers should consider these findings when planning student wellness programs. However, students with specific health conditions should consult their doctors before making major changes to exercise or diet.

You might notice improvements in sleep quality within 1-2 weeks of reducing screen time before bed. Stress reduction from yoga or exercise typically becomes noticeable within 2-4 weeks of regular practice. Better eating habits may improve energy levels within days but take several weeks to show effects on weight or body composition. Mental health improvements usually develop gradually over 4-8 weeks of consistent healthy habits.

Want to Apply This Research?

  • Track three specific metrics daily: (1) Hours of sleep, (2) Minutes of exercise or yoga, (3) Screen time after 8 PM. Set a goal of 7+ hours sleep, 30+ minutes activity, and zero screens after 8 PM. Review weekly to see patterns.
  • Use the app to set daily reminders for yoga or exercise at the same time each day. Create a ‘wind-down’ routine 1 hour before bed that includes putting away all screens. Log meals to identify stress-eating patterns and plan healthier alternatives. Join or create a study group within the app to find accountability partners.
  • Weekly reviews of sleep quality and exercise consistency. Monthly check-ins on stress levels and mood. Track which activities (yoga, outdoor time, exercise types) correlate with better sleep and lower stress. Adjust routines based on what works best for your schedule and preferences.

This research describes general patterns in college students’ health habits and is not medical advice. Individual health needs vary significantly. Students with sleep disorders, eating disorders, anxiety, depression, or other health conditions should consult with a healthcare provider or counselor before making significant lifestyle changes. This study was conducted in India and may not apply equally to all populations. Always speak with a doctor before starting new exercise programs, especially if you have existing health conditions.