We all want sharper brains, better focus, and the ability to recall every detail from last week’s trivia night (even the name of the obscure 80s band no one remembers). If you’re wondering, What’s the one thing I can do to boost my brain health?—good news, I’ve got two. And they’re not just any tips; these are game-changers straight from the science playbook.
Here’s the rundown: you need to sleep smarter and move more. Let’s break it down.
1. Sleep (and Non-Sleep Deep Rest): Your Brain’s Reset Button
You’ve heard it a million times: “Get more sleep!” But this isn’t just about beauty rest—it’s about brain maintenance. Sleep is when your brain takes out the trash. Literally. During deep sleep, your brain clears out toxins and waste products like amyloid-beta, which is linked to Alzheimer’s. Plus, it consolidates all the info you’ve crammed in during the day so you can actually remember stuff tomorrow.
But what if you can’t sleep like a baby every night? Enter Non-Sleep Deep Rest (NSDR), a concept made famous by Dr. Andrew Huberman. Think of NSDR as sleep’s chill cousin. Practices like body scans or Yoga Nidra guide you into a deeply relaxed state, giving your brain some of the restorative benefits of sleep. It’s a cheat code for mental clarity.
Try This
- Start with a 10-minute NSDR session after lunch or in the evening. You’ll feel sharper and calmer in no time. A session guided by Dr. Andrew Huberman: Watch Here
- Check out Heart Haven Meditations on YouTube for a great guided body scan session. You can watch it here. The OG body scan meditation—straight from the roots of yoga in IIndia…the original method for checking in with your body and mind before mindfulness became a trend.
- Download the Insight Timer App here and search for Yoga Nidra and body scan meditations to relax your mind and body.
Bottom line: Whether you’re sleeping 7-9 hours or diving into NSDR, giving your brain downtime is essential for focus, memory, and overall cognitive health.
2. Move Your Body, Sharpen Your Mind
Here’s the truth: The worst invention ever? The couch. The second worst? The TV. Sitting for hours on end is basically a fast track to brain fog (and a few other health problems we won’t get into). The fix? Get up and move!
Exercise increases blood flow to the brain, delivering oxygen and nutrients while boosting levels of brain-derived neurotrophic factor (BDNF)—a protein that keeps your neurons thriving. Even better, moving regularly helps regulate your blood sugar, which is crucial for cognitive health.
Easy Wins
If walking feels too basic, try yoga, strength training, or even stretching—anything to get off the couch!
Walk 3 Minutes Every 30 Minutes: Research shows that short, frequent walks improve brain health and help regulate blood sugar. Plus, it’s way more fun than sitting still.
Pro Tip: Movement + Learning = Brain Power
Dr. Huberman suggests combining movement with learning to supercharge your brain. For example:
- Listen to a podcast while you walk or jog.
- Practice dance moves (awkward ones totally count).
The combo of moving your body and engaging your mind creates a double-whammy effect for brain health.
Why These Two Work Together
Think of sleep and movement as the yin and yang of brain health. Sleep gives your brain the chance to recover and recharge, while exercise wakes it up and primes it for action. Together, they’re the ultimate brain-boosting duo.
Final Thoughts
If you’ve ever wished for a sharper memory, better focus, or just less brain fog, start with these two habits: prioritize quality rest and move your body daily. You don’t have to overhaul your life—just sprinkle in some intentional sleep practices and get your blood pumping.
Your brain will thank you. And maybe next time, you’ll remember that obscure 80s band. (It was Kajagoogoo, by the way.)
