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The best and worst foods for sleep

Struggling to switch off at the end of the day? If you have tried every sleep remedy under the sun and still can’t seem to doze off, it may be because you’re eating the wrong foods before bed.

By making a simple switch to certain food and drinks, you can enjoy quality sleep without any fuss.

Top tips we recommend for eating before bed include: 

  • Avoid eating late at night, as your body will be converting food into energy.
  • Pay attention to portion control, as large portions can disrupt digestion.
  • Avoid stimulants, such as sugars or caffeine, as they will keep you up at night.
  • Eat something before your body starts to wind down. Going to bed on an empty stomach drops blood sugar levels and interferes with the body’s ability to sleep well.

Take a look at how you can improve your circadian rhythm with the best and worst foods for sleep.

Five worst foods for sleep

The old adage “you are what you eat” is a familiar one, but did you know that what you eat can also impact your quality of sleep?

To make sure you are eating the right things before bed, try to keep the following foods at bay.

1. Chocolate

High levels of caffeine in chocolate make it a poor choice for late-night snacking. During the latter stages of sleep, caffeine consumption can cause rapid eye movement (REM) to occur more frequently, which is why you’re more likely to feel groggy the morning after the night before.

Other foods and drinks containing caffeine, such as coffee, tea, and energy drinks should also be avoided four to six hours before sleep.

2. Cheese

While cheese is generally considered a comfort food, it is actually one of the worst foods to eat before bed.

Strong or aged cheese, as well as preserved meats such as bacon, ham and pepperoni, contains naturally high levels of the amino acid, tyramine, which make us feel alert. Tyramine causes the adrenal gland to release the ‘fight or flight’ hormone, which increases alertness for a number of hours.

3. Curry

Spicy food, such as curries, hot sauce and mustard, contain high levels of capsaicin. This chemical elevates body temperature by interfering with the body’s thermoregulation process, which, in turn, disrupts sleep. Add this to the high levels of energy required to digest the spices, and you can kiss goodbye to a deep sleep.

Spicy foods are just one of a number of foods which are known for having a negative effect on sleep. Other foods, especially those which are high in fat and carbohydrates, should be.

4. Ice cream

We all know that consuming too much sugar can have a negative impact on our health, but did you know it can also affect our sleep?

Sugary foods, such as ice-cream and sweets, send blood sugar levels spiking at first, which then crash whilst you are asleep. A crash in blood sugar alerts the adrenals that there is an emergency, which, in turn, increases cortisol levels, and wakes the body from slumber.

5. Crisps

Too much salt dehydrates the body and increases water retention, causing tiredness and fatigue.

A study at the European Society of Endocrinology found that salty foods, such as crisps and salted nuts, were some of the worst foods to eat before bed as they contributed to disrupted – or “superficial” – sleep.  Experts recommend staying away from salty foods at least two to three hours before bed if you need a good sleep.

Five best foods for sleep

While there are plenty of foods you should avoid before bed, there are many which can actually help you sleep.

Try these melatonin-promoting foods if you are in need of a good night’s sleep.

1. Cherries

Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.

2. Raw honey

 Honey stimulates melatonin and shuts off orexin in the body: the neuropeptide that makes us feel sharp and alert. A mug of hot water, lemon and honey is a great evening drink for soothing the body and inducing sleep.

3. Bananas

Bananas are a great food all-round, but if you usually eat a banana for breakfast, you might want to think about enjoying this exotic fruit before bed instead.

They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night’s sleep.

4. Turkey

Not only is turkey is an excellent source of protein, it’s also great at encouraging sleepiness. This is because turkey is high in tryptophan: an essential amino acid that acts as a natural mood regulator.

Tryptophan also calms the body, balances hormones and fights anxiety, which all help with inducing sleep. Brown rice, fish and yoghurt also contain high levels of this calming amino acid, making these some of the best foods for sleep.

5. Almonds

Just like bananas, almonds are a food you need to eat for good sleep as they contain high amounts of muscle-relaxing magnesium.

Magnesium is great for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.

Beyond the Bubble Bath

Seven Uncommon Paths to a Calmer Mind

You already know the basics—drink water, get sleep, talk to someone. But what about the practices that don’t make it to the front of mental health pamphlets? The weird, the offbeat, the delightfully human quirks that don’t cost much but seem to nudge the soul back into place? Everyone’s mind is a strange and private room, and sometimes it takes an unexpected key to unlock peace inside it. If you’re game for something a little different, here are seven unique (and oddly effective) ways to show your mind a little mercy.

Cook a Meal With No Recipe, No Pressure, No Plan

There’s something quietly revolutionary about stepping into the kitchen without a script. You’re not chasing perfection here—you’re just moving, touching, tasting, adjusting. Let your hands make decisions your brain can’t. When your head’s full of noise, improvising a simple meal—maybe with just whatever’s left in the fridge—can get you out of your head and into something tactile, something forgiving, something real.

Try Calmer Routes Before the Crash

Stress doesn’t always show up loud—it creeps in, builds up, and quietly drains you. Before it hits a wall, there are gentler, less conventional paths you can explore to give your system a break.

  • Breathwork in Short Bursts: You don’t need to sit cross-legged for an hour. Just try two minutes of box breathing (in for 4, hold for 4, out for 4, hold again) when the pressure spikes.

  • Cold Water Face Dunks: It’s not just a TikTok trend—splashing your face with cold water or holding it in a bowl of ice water can engage your vagus nerve and reset your nervous system in real time.

  • Ashwagandha as a Daily Ally: This ancient herb isn’t hype—it’s been shown to help lower cortisol levels and improve the body’s resilience to stress over time.

  • Microdoses of Diamonds of THCa: For those in legal states looking for something beyond CBD, small, intentional amounts of diamonds of THCa may offer a subtle, grounded calm without the psychoactive edge of THC itself.

Write a Letter You’ll Never Send

Grab a pen and go analog. Write to someone who hurt you. Or someone you miss. Or maybe write to yourself ten years ago or ten years ahead. The point isn’t postage—it’s permission. Let yourself say everything you’ve edited out of texts or swallowed during conversations. When you give those unsaid words somewhere to go, they stop taking up so much space inside you.

Rearrange a Small Corner of Your Home

You don’t need to Marie Kondo your whole life. Start with one shelf, one drawer, one neglected windowsill. Move things around. Dust what you usually overlook. Choose one object to leave out just because it makes you smile, not because it matches anything. Changing your space even slightly can subtly remind you that you’re in charge of your environment—and that you can shift the atmosphere, even when your mood feels stuck.

Talk to a Tree (or Something Else Alive and Silent)

Yes, really. Find a tree, a houseplant, a cat, or even your sourdough starter. Say some thoughts out loud—doesn’t have to be deep or polished. Maybe it’s what you’re afraid of, what you’re tired of, or what you’re hoping for next. There’s something profoundly healing about speaking into something that doesn’t talk back, doesn’t judge, and still just stands there, holding space with you. Sometimes that kind of presence is enough.

Invent a Daily Micro-Ritual That’s Yours Alone

We crave structure more than we admit, especially the kind we create ourselves. Your ritual can be anything—burning a stick of incense at 4:00, walking your block in reverse order, drinking your morning coffee out of the same chipped mug. Keep it short, keep it sacred. The point is that it’s yours, not inherited or prescribed. Ritual, even in tiny forms, gives rhythm to chaos and tells your mind: there’s still something to count on.

Spend Time With Something Totally Useless

This one’s harder than it sounds. Choose something with no productivity, no monetization, no end goal. Fly a kite, make up a language, rearrange your books by the color of their covers. Doing something “useless” rewires the modern brain—trained for output and efficiency—and gives it space to remember it was built for wonder, too. When you reintroduce play without purpose, your mind tends to relax into something quieter and more alive.

You’re not a machine that needs constant optimization. You’re a person—with weird, contradictory needs and moods and rhythms. Sometimes the best thing for your mental health isn’t more discipline or better habits—it’s more softness, more oddity, more humanity. Try one of these offbeat paths, and maybe you’ll find that what really helps isn’t what’s loud or trending, but what simply makes you feel like yourself again. The real you—the slightly chaotic, deeply curious, imperfectly thriving version—is worth listening to.

Discover a wealth of strategies for a stress-free life at Live Free From Stress, where expert insights and practical tips guide you towards a balanced and fulfilling lifestyle.

5-step stress-releasing sleeping routine

Stress is pretty much a part of all our lives! Much as we wish it were otherwise, our responsibilities at home and at work can place a load of stress on our shoulders that just gets heavier with every passing day.

Worse, that stress can start to affect the rest of our lives. Stress suppresses our immune systems and makes us more vulnerable to disease. Stress impairs our mood and makes us more prone to anxiety and depression. Stress can even affect our sleep quality, making it harder to not only fall asleep at night, but also get a proper night of rest. That’s when things really start to go wrong, because your body will begin to shut down without enough sleep!

But did you know that a relaxing bedtime routine can help to remove stress from your night? Try this simple five-step sleeping routine to relax, wash away the stress, and get ready for a good night of rest.

 Step 1: Start at the Same Time Every Night

Following a sleep schedule is vital to train your body (and mind) to shut down every night.

Our bodies follow a sleep-wake cycle, and you can actually train yourself to get sleepy at the same time every day. However, that requires consistency, which means going to bed at the same time and waking up at the same time for weeks at a time. It usually takes 12 to 16 weeks to form a proper sleep habit.

It’s vital that you follow a sleep routine. That means every night, at the same time, stop what you’re doing and start getting ready for bed. No matter how much fun you’re having or how interesting that book or TV show is, it’s time to get to sleep, which means starting your bedtime routine.

Step 2: Enjoy Relaxing Scents

Every good bedtime routine starts with a little something beautiful smelling.

Have a soothing mug of chamomile, lavender, peppermint, or “Sleepy Time” tea. The hot beverage will soothe you, hydrate you, and get you in a sleepy mood. The scents are also known to relax you and reduce stress and anxiety.

Take it a step farther with some essential oils. Dab a few drops of lavender essential oils on your neck and behind your ears, and take ten long, deep breaths through your nose. The fragrance is known to promote wellness and calm your mind, helping to wash away the worries about your busy day.

 Step 3: Get Clean

Now it’s time to wash away all the dirt, sweat, and grime of the day—and, hopefully, wash away the stress with it.

You can take a long, relaxing bath if you want, or just settle for a warm shower. You don’t want it to be too hot, as that will wake you up more. Make sure the water is pleasantly warm, as that will help your body to relax and lowers your internal body temperature, making it easier for you to fall asleep.

Try flossing, brushing your teeth, and doing all of your other pre-bedtime hygiene before getting into the shower. You want to go straight from the shower to your bed to relax and get into the mood for sleep.

Step 4: Set the Mood

Now’s the time to turn the light down low, to shut off all electronic devices and anything that generates noise. Light, noise, and external stimuli will interfere with your relaxation and wake you up, making it harder for you to fall asleep. Shut them off, close your door, and make sure the lighting and music in your room is relaxing and calming.

If you want, try keeping a journal that you write in every night. Or, try reading something short and relaxing, such as a book of motivational quotes or thoughts. You want to keep your mind and body in that relaxed, calm state that will help you to slip into sleep.

Step 5: Meditate and Breathe

The last thing you do before shutting off the lights is meditate.

Sit or lie in a comfortable position on your bed (or in a comfy chair), close your eyes, and practice meditation or mindfulness techniques. Deep breathing will help you to remain focused on your meditation, but it will also relax your body and help you get sleepy. Do it for as long or as short as you want—anywhere from 5 to 35 minutes—or until you start feeling tired.

If you’re already lying down, simply turn off the lights and let yourself drift off. If you’re sitting up, lie down and continue meditating and relaxing your mind until everything fades around you and you slide into sleep.

How to Beat the Sunday Scaries and Start Your Week with Confidence

Image via Pexels

The “Sunday Scaries” describe the uneasy feeling that sets in as the weekend winds down and the upcoming workweek approaches. This sense of stress and anxiety can disrupt relaxation, making it difficult to fully enjoy time off. While common, these feelings can take a toll on overall well-being and affect the way the week begins. Understanding how to manage this transition can help create a more positive and balanced start to the week.

Establishing a Calming Sunday Routine

A structured and relaxing Sunday routine can make the transition into Monday smoother. By setting aside time for self-care and preparation, stress levels can be significantly reduced.

  • Limit Work-Related Tasks – Avoid checking emails or thinking about work until absolutely necessary.
  • Incorporate Relaxing Activities – Engage in activities such as reading, meditation, or gentle exercise to create a calming atmosphere.
  • Prepare for the Week Ahead – Laying out clothes, meal prepping, or writing a to-do list for Monday can create a sense of control and ease anxieties.
  • Get to Bed Early – A consistent sleep schedule ensures you wake up feeling refreshed and less overwhelmed.

Shifting Mindset with Positive Associations

Reframing how Sunday evenings are perceived can help replace stress with motivation and positivity.

Creating Work-Life Balance Throughout the Week

A stressful workweek often amplifies the Sunday Scaries. Establishing a better work-life balance can help prevent anxiety from building up by the weekend.

Considering a New Career Path

If the Sunday Scaries stem from dissatisfaction with a job, it may be time to explore a new career path that brings more fulfillment and stability.

  • Assess Career Interests – Identify fulfilling roles based on strengths.
  • Update Your Resume and LinkedIn Profile – Keeping professional materials up to date makes it easier to explore opportunities when the time is right.
  • Network with Industry Professionals – Engaging with professionals in desired fields can open doors to new job prospects.
  • Consider Further Education – Earning a nursing master’s degree or another advanced degree can lead to new opportunities.

Making Sundays a Time for Personal Fulfillment

Instead of viewing Sundays as the end of the weekend, they can become an opportunity for personal enrichment and meaningful activities.

 

Reducing the stress and anxiety linked to the Sunday Scaries can lead to a greater sense of control and well-being. Small adjustments in mindset, routine, and planning can help ease the transition into a new week, making Sundays feel less overwhelming. By implementing strategies that promote relaxation and preparedness, it becomes easier to approach Mondays with confidence and clarity.

Want to live to 100?

Take some lessons from the world’s ‘blue zones’, where people live long and healthy lives

By Caroline Roberts

You may have heard of the term ‘blue zones’. These are places around the world associated with the longevity of the people that live there – with a large number reaching their 100th birthday.

American writer and explorer Dan Buettner came up with the term 20 years ago after his team of researchers and scientists identified five longevity hotspots and marked them on the map in blue pen.

Blue zones hit the headlines again last year when a Netflix series documented the healthy lifestyle choices of people living there. Scientists estimate that genes are only responsible for around 25% of the variation in human lifespans.

So, what are the secrets of blue zones and what can we learn from them to help stay healthier into our later years?

Sticking to a traditional Japanese diet could be the secret to the long lives enjoyed by those who live on the country’s southern tip. Their diet is largely plant-based and rich in soya bean products such as tofu, along with fermented foods. Soy is a source of high-quality protein, fibre and omega-3 fatty acids, while fermented foods, such as miso, help boost friendly gut bacteria. Many Okinawans follow the ‘hara hachi bu’ tradition, which translates as ‘eat until you’re 80% full’. This encourages them to eat slowly and mindfully and keeps calorie intake under control.

Okinawa, Japan

Top tip: Try to eat more plant-based and fermented foods and watch your calorie intake

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A cluster of villages in the rugged, mountainous interior of Sardinia is home to a higher-than-average number of centenarians. Along with a healthy Mediterranean diet and a close-knit community, landscape seems to play a part. Researchers found a close connection between the steepness of a village and the lifespan of its inhabitants. Unlike in most parts of the world, men in Sardinia live as long as women, possibly because of the time spent climbing up the steep slopes in their traditional occupation of shepherding.

Sardinia, Italy

Top tip: Few of us are lucky enough to live in the mountains, but taking the stairs rather than the lift and walking up a hill rather than driving or taking the bus is a step in the right direction.

The Mediterranean diet of the inhabitants of the Greek island of Ikaria in the Aegean Sea likely contributes to their long lives. It’s a diet rich in olive oil, pulses, fresh fruit and vegetables, fish and dairy produce made from goat’s milk, with meat only eaten on special occasions. But what sets Ikaria apart is its tradition of self-sufficiency. With no natural ports, islanders were forced to produce or forage for their own food for centuries. Everything from honey and wine to goat’s cheese is produced locally with minimal processing. This means their food retains more of its health-giving properties, such as antioxidants and gut-friendly bacteria.

Ikaria, Greece

Top tip: Try to cut back on ultra-processed products and eat more organic and whole food.

A long life and prosperity are often closely linked. However, Nicoya on Costa Rica’s Pacific coast goes against the trend as it is one of the poorest parts of the country. Without many of the labour-saving devices we take for granted, residents do everyday chores such as chopping logs and grinding corn by hand, helping them stay fit and active. Food is grown locally, and the staple diet of black beans, squash and maize provides all nine vital amino acids, plus lots of fibre, vitamins and antioxidants. Many Nicoyans say another key part of their longevity is their ‘plan de vida’, or life plan. They have a clear sense of purpose in old age, continuing to work, taking care of younger family members and passing on their wisdom.

Nicoya, Costa Rica

Top tip: Keep active and structure your time with hobbies and volunteering to maintain a sense of purpose.

Tips for Nurturing Your Mind, Body, and Soul Every Day

Image by Freepik

Starting a wellness and self-care journey means dedicating effort to both mental and physical well-being. Staying consistent can be a challenge, but flexibility paired with thoughtful planning helps maintain balance. Aligning personal goals with everyday life encourages lasting habits that support overall growth. A proactive approach transforms self-care into an integral part of your day. As this article explores, the benefits often reach beyond just improving your physical condition.

Enhance Your Self-Care Routine with Task Batching

One effective way to streamline your self-care routine is through task batching. By grouping similar activities, you can improve your focus and reduce the mental fatigue that comes from constantly switching tasks. For instance, setting aside a specific time for meditation, journaling, and stretching can enhance both your mental and physical well-being. Techniques like the Pomodoro method, which involves working in focused intervals followed by short breaks, can further optimize these sessions. This approach not only helps you achieve your goals more consistently but also frees up time for other tasks.

Staying True to Your Career Goals

Balancing your career aspirations with your wellness goals is crucial for long-term satisfaction. Staying true to your career goals involves regularly evaluating your objectives and ensuring they align with your personal values and interests. If you’re considering a career change, going back to school can be a transformative step. For example, if you’ve always dreamed of working in mental health, exploring online psychology degree options can prepare you to support those in need of help. Regardless of your career track, online programs pave the way for more flexibility when managing a full-time job and studies.

Mastering Mindfulness for Consistent Stress Management

Adding mindfulness to your daily routine offers an effective way to manage stress. Spending even a short time on practices like deep breathing or meditation can enhance mental clarity and resilience. These methods fit naturally into daily activities, making them accessible without major adjustments. Regular practice over time fosters a greater sense of calm and control in challenging situations. The impact often grows with consistency, creating a steady foundation for improved well-being.

Embrace Flexibility in Your Meal Planning

Creating a meal plan that embraces flexibility can greatly enhance your ability to maintain a healthy lifestyle while still enjoying your favorite foods. By focusing on your daily macronutrient targets, you can include a variety of foods without feeling restricted. This approach not only supports long-term weight management but also fosters a positive relationship with food by eliminating the concept of bad foods. With a solid understanding of your nutritional needs, you can make healthier choices most of the time, ensuring that indulgences remain occasional.

Achieving Consistency in Your Fitness Routine

To maintain consistency in your fitness journey and minimize the risk of injury, it’s essential to focus on mastering proper exercise techniques. Begin with lighter weights or lower intensity exercises, allowing your body to gradually adapt and build strength. This approach not only reduces the risk of injury but also enhances your overall fitness. Prioritizing correct form over lifting heavier weights ensures that you engage the right muscles and maintain proper alignment, which is crucial for effective workouts.

Creating the Ideal Sleep Sanctuary

To consistently achieve restful sleep, it’s essential to cultivate a bedroom environment that is cool, dark, and quiet. Keeping your room temperature between 60°F and 65°F can help prevent overheating, which often disrupts sleep cycles. Darkness plays a crucial role as well, as exposure to light can hinder melatonin production, a hormone vital for sleep regulation. Consider using blackout curtains or an eye mask to block out light. Additionally, minimizing noise with earplugs can create a tranquil atmosphere.

The Power of Saying ‘No’ for Self-Care

Learning to say “no” is crucial for protecting your self-care routines and overall well-being. The urge to say yes to every request can drain your energy and leave little room for personal priorities. Avoiding over-commitment allows you to focus on meaningful activities that align with your goals. Taking time to assess requests and offering alternatives can make declining easier and more considerate. Prioritizing your needs helps create boundaries that support long-term balance and fulfillment.

Adopting these strategies reshapes how you approach wellness and self-care. Staying adaptable and focused on your goals builds a strong base for enduring growth. The process becomes less about achieving an endpoint and more about embracing continuous development. Each step forward reinforces habits that support a healthier life.

Discover transformative strategies for a harmonious family life at livefreefromstress.com where impactful online courses guide you toward a balanced and thriving household.

Turn On Your Body’s Ability to Heal!

This special offer is only shipping to the U.S. and Canada (Canadian shipments will incur a $10 shipping charge).
Please note that shipments take approximately 3-7 business days to arrive.

Please note: additional custom charges may apply upon delivery.

This natural, easy, non-invasive remedy has helped thousands regain focus, boost energy, drop pounds and reduce stress!

Your nervous system is the fuse box for your body. If it’s not turned on, your body doesn’t get the right signals for energy, focus, weight loss or happiness. This synergistic blend of essential oils TURNS ON healing by activating your nervous system to:

  • Flip Off the Body’s Stress Response
  • Slip Into the Body’s Preferred State of Relaxation & Healing
  • Enhance Your Body’s Ability to Purge Harmful Toxins
  • Eliminate Digestive Issues
  • Boost Nutrient Assimilation & Absorption
  • Sharpen Memory and Focus
  • Clear Up Paralyzing Brain Fog
  • Calm the Fires of Inflammation
  • Melt Away Anxiety & Depression

​Regularly $38.95, Yours For Just $15 Today With Free Shipping!​

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*No refunds or cancellations are possible on this special offer and we are only shipping to the U.S. and Canada (Canadian shipments will incur a $10 shipping charge). Shipments take approximately 3-7 business days to arrive.

Does Your Brain Need Supplements?

By Patrick Holford

If you are eating a healthy whole food diet, do you need supplements? Surely the food you eat should be enough?

When it comes to supplements, the conventional view is based on government supported recommended intakes (RDAs, RNIs, NRVs or DRVs) designed to prevent classical symptoms of deficiency, such as scurvy in the case of vitamin C. The implication here is that if blood levels of nutrients are enough to prevent classical deficiencies then nutrient status is considered to be sufficient.  However, there is abundant evidence that even levels above those used to define ‘deficiency’, may still often be associated with adverse signs or symptoms or increased risk of diseases such as dementia. These levels therefore define a zone of ‘nutritional insufficiency’.

There is furthermore, a growing body of evidence from well-designed studies on specific mental health diseases, showing that supplements giving nutrients at levels beyond the basic ‘RDAs’, delay or reverse the disease or eliminate or ameliorate symptoms of disease, including cognitive decline. 

While medical and advertising law prohibits the description of a nutritional supplement or food as ‘preventing, reversing or treating a disease’ this is scientifically not correct. Nutrients do prevent, reverse and treat disease.

What nutrients should we pay special attention to?

Four nutrients are especially significant in this regard.

Vitamin D – it is now well established that anyone living far from the Equator has to supplement vitamin D for several months (October to March in the UK and for cooler months in most of Europe, Australia, New Zealand and the US). The UK Government, in 2016, recommended that everyone should supplement during the Autumn and Winter. Almost a decade earlier, in 2007, I made the same point but was reported to the Advertising Standards Agency whose rule says “A well-balanced diet should provide the vitamins and minerals needed each day by a normal, healthy individual …”. I felt like reporting the government to the ASA!

Vitamin B12 – many people, especially people over age 50, simply do not absorb vitamin B12 well enough for food alone to be a sufficient supply. The ignorance regarding vitamin B12 is compounded by the inaccurate lower reference range for serum B12 in the UK of anything above 180pg/ml being sufficient (and the US level of 200pg/ml) being out of date and urgently in need of revision. In Europe and Japan anything below 500pg/ml is considered deficient. Against this yardstick, two in five over 60 have levels of B12 which are too low to stop accelerated brain shrinkage. 

Ignorance regarding B12, and the inability of doctors to prescribe it to those with cognitive concerns, is feeding the epidemic of dementia.

Omega-3 DHA – In the UK doctors are not allowed to prescribe omega-3 supplements for any condition, be it depression or dementia, despite all the evidence. I first wrote about omega-3 in 1981, and recommendations have gradually increased with each decade. However, there is still no official Nutrient Reference Value. The current guideline is to have 250mg of combined EPA and DHA a day but this is well below the level of DHA that confers the greatest protection from cognitive decline.

Choline – despite clear evidence of the need for choline, which makes the phospholipid phosphatidylcholine, in pregnancy for normal infant brain development, there is no recommended intake. Vegans can be assumed to be deficient unless supplementing.

I prefer to err on the side of caution, that is to provide the highest optimal level that research suggests would improve mood, memory, mental alertness and is consistent with minimising the risk of cognitive decline.

Click here to find out more on our supplement guidelines

Sleeping

Have you ever felt like rolling your eyes when someone tells you
you’re supposed to get 7-8 hours of sleep a night?
Because you’ve heard it a million times, right?
If you’re anything like me, it’s easy to SAY we should go to bed
earlier and get more sleep…
But it’s much harder to actually do it.
We all know it’s important…
But often it’s the first thing that gets sacrificed when we’re busy.
Sleep is vital for your mental health, cell turnover, emotional wellbeing, and it’s also when your body clears neurotoxins from the brain.
So there’s a very real reason you feel more foggy in the brain when
you’re tired.
And that’s why It’s so crucial we don’t just “dream” about getting
more sleep, but that we actually do something about it.
Here are just a few things you can do to optimize your sleep so
that your body (& your brain) is able to function optimally:


💤 Take a hot bath or shower before bed to calm and relax your
body
💤 Drink chamomile tea
💤 Use blackout curtains or an eye mask (I love my Manta eye
mask!)
💤 Have an air purifier in your room
💤 Keep your house at a cool 65-68 degrees F
💤 Use an essential oil diffuser with your favorite calming sleepy
time blend starting 30 minutes before sleep (One of my favorites!)
💤 Do a short series of stretches before bed
💤 Reduce your bluelight and EMF at least one hour prior to going
to bed – ditch the TV & cell phone in your room


Getting a good night’s sleep isn’t just about feeling rested in the
morning –
It’s also about enabling your brain to sort, process, and clean out
what it needs to.
Here’s to good health and thinking clearly!

Master Stress Management With This Comprehensive Guide

Stress is often an unavoidable part of life. From our jobs to our families, there are multiple causes for negative feelings that can affect us in different ways. That’s why it’s so important to take steps to learn how to manage those feelings. This guide, courtesy of Live Free from Stress delves into the art of identifying life’s stressors and equips you with practical strategies for handling them effectively. By fostering awareness and adopting targeted approaches, you can navigate the challenges of stress with confidence and resilience.

Reflect and Recognize

Before you can learn to manage feelings of stress, it’s crucial to figure out where they’re coming from. By acknowledging triggers and patterns, you empower yourself to implement proactive measures to mitigate their impact. Reflect on both internal and external factors that contribute to your stress, such as personal expectations, environmental stimuli, or interpersonal conflicts. Journaling can be a helpful tool in this process, allowing you to track your emotions and identify recurring themes.

Alleviating Financial Stress

Financial problems can leave you feeling overwhelmed. Fortunately, there are several things you can do to get things in order. First, create and adhere to a budget to gain better control over your finances and reduce anxiety related to money management. Next, take a look at your debts and come up with a strategy for paying them down. This can boost your credit score, which will help you obtain a loan down the road should you need one. Keep in mind that a score over 740 is ideal.

Explore Alternative Methods

Exploring the benefits of alternative methods to reducing stress, such as THCA, can offer holistic and effective relief. THCA, a non-psychoactive compound in raw cannabis, helps regulate mood and promotes calmness without intoxication. Other alternatives like meditation, exercise, and herbal supplements can also play a crucial role in stress management by enhancing overall well-being and providing natural pathways to relaxation. Incorporating these methods into daily routines can lead to a more balanced and peaceful life – click here to find forms of THCA that you can trust.

Embrace Mindfulness

Mindfulness exercises have grown in popularity in recent years due to their many benefits. Cultivating mindfulness allows you to observe your thoughts and emotions without judgment, enabling you to respond to stressful situations with clarity and composure. Experiment with different mindfulness exercises to find what resonates with you, whether it’s mindful walking, body scans, or guided imagery. Consistency is key, so aim to incorporate mindfulness into your daily routine to experience its full benefits.

Open Conversations

There are lots of benefits that come with talking about your feelings. Sharing your experiences not only provides emotional support but also fosters a sense of connection and belonging, strengthening your resilience in the face of adversity. Practice active listening during conversations, allowing others to express themselves fully without judgment or interruption. Be willing to offer support to others in return, fostering a reciprocal relationship built on trust and understanding.

Set Boundaries

Learn to prioritize your well-being by saying no to activities or responsibilities that exceed your capacity. Establishing boundaries protects your mental and emotional energy, allowing you to focus on activities that align with your values and goals. Communicate your boundaries assertively but respectfully, expressing your needs and limitations without guilt or apology. Remember that setting boundaries is an act of self-care, not selfishness.

Physical Activity

Exercise triggers the release of endorphins, which are natural mood lifters, promoting a sense of well-being and relaxation. Incorporating movement into your routine even when you have a busy schedule not only combats stress but also boosts your energy levels and enhances cognitive function. Experiment with different types of exercise to find what you enjoy most, whether it’s team sports, dance classes, or outdoor activities. Consistency is key, so aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Manage Exposure to Stressors

Practice resilience by reframing challenges as opportunities for growth and learning. By focusing on what you can control and letting go of what you cannot, you empower yourself to navigate turbulent times with grace and confidence. Develop healthy coping mechanisms for dealing with stress, such as relaxation techniques, creative outlets, or social support networks. Prioritize self-care activities that replenish your energy and promote emotional well-being, such as spending time in nature, practicing hobbies, or indulging in self-care rituals.

Navigating the complexities of stress management requires patience, understanding, and practice. By identifying stressors and implementing these strategies, you can create a more balanced and fulfilling life. Remember, managing stress is not about eliminating challenges but about enhancing your ability to cope with them. With the right tools and mindset, you can transform how you handle life’s pressures, leading to improved well-being and happiness.

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