Sleep is non-negotiational. We need about 7-9 hours of good quality and quantity of sleep. A night of good sleep allows the brain and body to slow down and engage in processes of recovery, promoting better physical and mental performance the next day. Sleep rejuvenates the mind, repairs the body,...
Are you feeling tight and stressed? As the holiday season approaches, with its festive spirit and cheer, it often ends up being stressful. From preparing for gatherings to managing expectations and financial concerns, this time of year can be as taxing as it is joyful. However, science-backed...
Do you sleep 7-9 hours but still wake up feeling exhausted? The quantity of sleep – the number of hours you spend sleeping – is as important as the quality of that sleep. A good quality and quantity of night’s sleep is essential for health and personal performance.
Watch the...
When you struggle to wake up in the morning, the afternoon slump hits you, or you feel groggy and sluggish throughout the day, it is time to consider increasing your sleep quality. Sleep is not just about feeling rested; it's a critical component of health across multiple systems of the body....
The smell of freshly brewed coffee in the air....I love my cup of coffee in the afternoon. For some, an afternoon cup of coffee represents a calming ritual, while for others it serves as a vital energy booster. But beware, I usually will not consume it after 2:30pm. Any time later and it will...
We've all been there – staying up late to meet a deadline or having a good time socializing aka partying. We think that we can 'catch up' on sleep over the weekend. However, the belief that lost sleep can be fully recovered is more myth than reality. Sleep science suggests that chronic...
Imagine a powerful supercomputer, capable of making complex calculations, adapting to new challenges, and processing a vast array of emotions—all within a compact, three-pound package. That's your brain! It is an amazing organ responsible for shaping your life experiences, relationships,...
Did you know that visualization is a super powerful mental tool that can increase your performance (athletes and non-athletes) and also positively impacts your health and wellness? Imagine yourself running a marathon, feeling the wind in your face, your heart pounding, and the exhilaration of...
In today's modern world, it's common to spend hours scrolling through social media, watching videos, or working on a laptop late into the night. However, research suggests that being on a screen from 11 pm until 4 am can negatively affect your brain and overall health.
One of the main...
Are you often tossing and turning and struggling to fall asleep? It used to take me a long time to fall asleep until I started the 4-7-8 breathing drill.
The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective exercise that can help you relax, help you fall...
Optimal breathing as it is fundamental for our health and personal performance (not just sports performance).
Optimal breathing maximizes the efficiency of our respiratory system and improves our physical and mental well-being, including improved respiratory function, reduced stress and anxiety,...
Daylight savings time just ended in the US and most people may still feel the effects of it for a couple of days. As it is exciting to feel that we "gained" an hour, even a one-hour change has an impact on our circadian rhythm. The goal of the implementation of daylight savings time in the early...
