I needed this drag. Let’s change guys and not look back
working out your brain is a must!!
• hydrate it by drinking lots of water
• eat dark chocolate and blueberries and walnuts and salmon and other foods high in antioxidants!!
• play little brain games on your phone; I like wordconenct! anything that makes you think!
• read books. It’s simple but necessary. Even better - join a book club, or read with a friend, so you can have discussions after. This will improve your reading comprehension.
• do puzzles - it doesnt have to be sudoku, I love playing Beat Saber on the Oculus Rift because it makes my brain have to match colorful patterns to physical movements very quickly!
• learn a new dance - even a tik tok trendy dance. Learning new dance moves are proven to strengthen synapses!!
• go bird watching, or foraging, or anything outdoors that requires you to explore pattern recognition and visual searching
• watch a movie with the intent of analysis - this is best done with a cinephile friend!! talk about tropes and symbolism and character growth
• cross stitch, or sew, or do anything that requires matching nimble hand movements to patterns
• play or learn an instrument!
• develop a consistent sleep schedule (or as close to consistent as you can get!)
• when eating, try to identify the ingredients and flavors you’re perceiving!
I hope this helps :)
I like how this went from me feeling like “hm why is this attacking me 🤨” at first, but feeling grateful seeing an added guide on a genuine expansion on a “ how to” work out the brain. This genuinely helps a bunch. People find solace in doing activities that get them through life by doing said activities of phone/tv or if that’s all they’ve ever known in their life to get them through things + etc tho. However, this was very impt to point out. Slowly beginning incorporating things to work the brain in ones own time.
We’re in an epidemic of chronic lack of sleep! When’s the last time you had MONTHS of regularly getting 8+ hours of sleep per night?
I’m listening to super fascinating book on sleep right now, called ‘Why We Sleep’ by an accomplished sleep researcher and I CANNOT recommend it highly enough. I’m already doing things from this book for the past 4 days and my life has gotten a lot better despite, you know, everything.
It really helps to have a sleep tracker like a fitbit that will track how much of each sleep stage you get each night, and how much you actually sleep at night all total.
He’s got hundreds of pages full of studies on why getting 7-8 hours of sleep, at a minimum, EVERY NIGHT yes even school/work nights, is critical*. It will help you live a longer, healthier life. It can make living with mental illness and neurospiciness easier.
Conversely, chronic lack of sleep, even just an hour or two every night, can cause issues with glucose regulation leading to weight gain, increase the incidence of a variety of cancers, fuck with your memory, destroy your creativity, exacerbate anxiety and other mental illnesses, and lots more.
Different parts of your sleep cycle do different things for your brain. How much to get depends a lot on your age. Also as you age, your sleep will get shittier so this is something to take seriously despite what capitalism/your boss says.
Very very roughly speaking:
Stage 4 / deep sleep / delta wave sleep is the physically restorative part of sleep. This is where fluids literally wash through brain and clean out gunk (a relatively recent discovery). This is critical to brain health - this is the phase of sleep that is most hindered in people with Alzheimers where the brain ends up covered in toxic plaques that destroy the brain. You WANT to get plenty of this each night. You tend to get most of this early in the sleep cycle, and less as the night goes on.
Note: If you have ADHD you want to keep an eye on your deep sleep and make certain you’re getting enough, ADHD meds can horribly fuck with sleep, additionally there is some sort of correlation between ADHD and Alzheimers and insufficient deep sleep. (I usually get a bit over an hour every night, V who has severe ADHD struggles to get 3 hours total per week)
REM / dreaming sleep: this is a mental health restorative part of sleep. This is also when memories of the day, things learned during the day, are consolidated. You don’t get a second shot at this BTW, if you get a shitty night’s sleep and then the next night sleep much better, you’re not getting to make up that earlier night of shitty sleep.
REM is also a super fascinating time where the brain is extremely active but it does NOT function like it does during the day, it goes hog wild in a completely different manner, without the frontal cortex directing things so much. People who are able to dream about a problem they’re struggling to solve, they solve it 3x-10x easier/faster if they dream about it in REM. REM can provide new insights and intuitions. REM has been the source of scientific discoveries, music, and more.
REM happens around the end of your sleep. If you never seem to get quite enough sleep, you may be cutting off your REM and instead need to go to bed earlier. This is a serious issue with teenagers who are forced to go to school at a time when they ought to be getting REM (their sleep cycle is naturally shifted to go to bed late and wake up late, schools and parents are actually fucking teens up a lot here).
REM is also when people reset the part of the brain that knows how to read facial expressions (and determine if someone is a threat or not). Sleep deprived people cannot read facial expressions nearly as well as someone getting 7-8 hours regular nightly sleep with ample REM - and will see someone as hostile when they are more just meh/whatever/neutral in reality.
Note: YES there is a correlation here with autism. Unfortunately people with autism are known to have all kinds of sleep issues, including way less REM sleep and insomnia. Like Alzheimers, this is well documented in the scientific re
So for brain health, I would prioritize water and sleep. None of those other things listed will do one much good if one is only getting shitty sleep. Once you’ve got your sleep worked out of course check out that full list, there’s good ideas in there.
Additionally, if you have mental illnesses or neurospiciness, research about your particular condition and known sleep issues. You might be able to do certain things to enable better sleep to make your life a lot easier.
*for the vast majority of people. It’s a bell curve thing. I personally need more in the 8-10 hr range. But many people wildly overestimate how much sleep they’re getting. I learned from my sleep tracker that I lose an average of 1 hour of sleep per night - during sleep! - and that also this is pretty normal.























