Cognitive health, sleep, and the factors that affect mental clarity and performance.
12 articles
Moderate and heavy alcohol use produce measurable effects on brain structure and cognitive function. Here is what the neuroscience research shows about which effects are reversible and which are not.
Not all stress management techniques have equal evidence. Here is what controlled research shows about which approaches produce measurable reductions in cortisol, anxiety, and physiological stress markers.
Blue light from screens suppresses melatonin, but the magnitude of the effect on sleep is smaller than commonly claimed. Here is what the controlled trials show and what matters more.
The gut and brain communicate via the vagus nerve, immune signals, and microbial metabolites. Here is what the current evidence shows about microbiome influence on mood, cognition, and stress response.
Caffeine is the most widely used psychoactive substance and has genuine cognitive effects. Here is what controlled trials show about which mental tasks it improves, optimal dosing, and tolerance.
Magnesium deficiency is common and associated with poor sleep quality. Here is what the clinical evidence shows about which forms absorb, which doses help, and who benefits most.
NMN and NR are oral precursors that raise NAD+ levels. Here is what human trials show about whether that increase translates to meaningful health benefits.
DHA is a structural component of brain cell membranes and EPA reduces neuroinflammation. Here is what controlled trials show about omega-3 supplementation and cognitive outcomes.
Sustained high cortisol damages the hippocampus and impairs memory consolidation. Here is what the research shows about how chronic stress affects brain structure and what reverses it.
Regular aerobic exercise increases BDNF, a protein that supports neuron growth and cognitive function. Here is what the research shows about exercise type, duration, and cognitive outcomes.
Memory consolidation happens primarily during sleep. Different sleep stages process different types of memory. Here is what the neuroscience shows about the sleep-learning connection.
Most people take melatonin doses 10-30 times higher than what research shows is effective. Here is what the evidence says about timing, dose, and which sleep problems it actually helps.