The Brain Docs

21/03/2025

Sleep Aids: a review. 💊🧠
Remember: please consult a healthcare provider before you start any supplement or natural sleep aid, as they may interfere with your health. Medications can help, but building healthy sleep habits is key for long-term results.

To receive more information on sleep and other brain health lifestyle, please visit our website and sign up for our newsletter - TheBrainDocs.com. Link in bio.

01/03/2025

Good Stress vs. Bad Stress for Brain Health 🧠

Reference: physiology and neurobiology of stress and adaptation: central role of the brain. PMID: 17615391

28/02/2025

Better sleep quality and teens was associated with higher academic scores and performance. This systematic review and meta-analysis showed that although total sleep duration wasn’t strongly tied to grades, quality of sleep – fewer awakenings, feeling rested – had a positive link to academic success. Incorporating healthy bedtime habits, like limiting screens and setting a wind-down routine can help boost both sleep and performance.

Reference: associations between sleep and academic performance in US adolescents: A systematic review and meta-analysis. PMID: 33991893.

26/02/2025

The Neuroscience of Procrastination: a review. 🧠

References:
Tice, D. M., & Baumeister, R. F. (1997). Longitudinal Study of Procrastination, Performance, Stress, and Health: The Costs and Benefits of Dawdling. Psychological Science, 8(6), 454-458.

Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the Priority of Short‐Term Mood Regulation: Consequences for Future Self. Social and Personality Psychology Compass, 7(2), 115-127.

Flett, G. L., & Hewitt, P. L. (2002). Perfectionism: Theory, Research, and Treatment. American Psychological Association.

Beck, A. T., & Clark, D. A. (1997). Anxiety and Depression: An Information Processing Perspective. Annual Review of Psychology, 48(1), 49-80.

PS: just learned about the term “procrastibaking” 🙃🍪

26/02/2025

Unlock your brain power with regular exercise 🧠⚡️

Reference:�Szuhany KL, Bugatti M, Otto MW (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. PMID: 25455510

24/02/2025

Creatine Supplements and Brain Health 🧠
While the data on efficacy and safety of creatine for building muscle is quite strong, how strong are the claims that creatine is beneficial for brain health?

Please share and follow for more evidence-based information on brain health.
References:
Avgerinos, et al. 2018. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. PMCID: PMC6093191

Rae et al. 2003. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. PMID: 14561278

21/02/2025

Environmental enrichment for cognitive health.

20/02/2025

Light Pollution and Brain Health - a mini review. Reference: Understanding light pollution: Recent advances on its health threats and regulations. PMD: PMID: 36522088.

Can you name a few sources of light at night that may be disrupting your sleep?

20/02/2025

This carousel covers simple, science-backed ways to keep your to-do list—and your focus—under control:
• Limit yourself to just three priority tasks per day
• Make tasks specific so your brain knows exactly where to start
• Schedule each task with a “when” and “where,” not just a “what”
• Reward small victories for a dopamine boost and tell someone your plan for accountability

19/02/2025

Walking boosts creativity! 🚶🏽‍♀️🧠💡

References:
Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. PMID: 24749966

18/02/2025

17/02/2025

Alcohol and brain health: Growing evidence shows that no amount of alcohol is entirely safe for your brain. 🧠

Reference:
Alcohol consumption and MRI markers of brain structure and function: Cohort study of 25,378 UK Biobank participants. PMID: 35653911

Alcohol and Dementia - What is the Link? A Systematic Review. PMID: 32021202

National Institute on Alcohol Abuse and Alcoholism (NIAAA): Summary: The NIAAA points out that emerging evidence challenges the idea of “safe” or “beneficial” moderate drinking, advising that lower consumption is preferable to reduce both short- and long-term health consequences, including effects on the brain.

Alcohol use and burden for 195 countries and territories, 1990-2016: a systematic analysis for the Global Burden of Disease Study 2016. PMID: 30146330

Canadian Centre on Substance Use and Addiction (2023 Guidance). Key message: “Any amount of alcohol can be harmful to your health, and every drink counts.”