Doodle tip #1

Caffeine isn’t a substitute for sleep, it just stops specific molecules in your brain from doing the thing that tells your body it’s time to sleep. It can take 6 hours or more for caffeine to leave your system. 

Sleep tip: Try to limit your drinking of caffeinated beverages (especially coffee, energy drinks, even fizzy drinks) to before 4pm so that by the time you want to hit the hay, there aren’t so many spare caffeine molecules still lurking around in your brain that could stop you from getting the quality sleep that you need :)


Relaxing Water Sleep Aid: 8 HOURS by a Gentle Forest Stream

An 8 hour long video that will transport you to a forest, next to a gentle stream, where you can listen to the relaxing song of the birds.

Sleep Deficit Linked to Accumulation of Alzheimer’s Protein and Memory Loss

Full article at

Berkeley neuroscientists connect a deficit of restorative slumber to an accumulation of beta-amyloid.

The research is in Nature Neuroscience. (full access paywall)

Research: “β-amyloid disrupts human NREM slow waves and related hippocampus-dependent memory consolidation” by Bryce A Mander, Shawn M Marks, Jacob W Vogel, Vikram Rao, Brandon Lu, Jared M Saletin, Sonia Ancoli-Israel, William J Jagust and Matthew P Walker in Nature Neuroscience doi:10.1038/nn.4035

Image: Heavy deposits of the toxic protein, beta-amyloid, shown in red in the brain on the right, are linked to poor sleep and may be paving the way for Alzheimer’s disease. A brain benefiting from deep sleep brain waves and an absence of beta-amyloid is shown on the left. Image courtesy of Bryce Mander and Matthew Walker.