Five pieces of sleep advice that could be making your insomnia worse – a sleep therapist explains

From theconversation.com

By Kirsty Vant

We all know how much better we feel after a good night’s sleep. Science backs this up: high-quality sleep boosts cardiovascular health, immune function, brain health and emotional wellbeing. Unsurprisingly, many people are keen to improve their sleep – and “sleep hygiene” has become a go-to strategy.

Sleep hygiene refers to the habits and environmental factors that promote good sleep, such as keeping a regular bedtime, avoiding screens before bed, and cutting back on caffeine. These are sensible tips for healthy sleepers. But for people with insomnia, some sleep hygiene practices can backfire – reinforcing sleeplessness rather than resolving it.

As a sleep therapist, I’ve seen how good intentions can sometimes make things worse. Here are five common sleep hygiene strategies that may do more harm than good for people struggling with insomnia.

1. Spending more time in bed

When sleep isn’t coming easily, it’s tempting to go to bed earlier or lie in later, hoping to “catch up”. But this strategy often backfires. The more time you spend in bed awake, the more you weaken the mental association between bed and sleep – and strengthen the link between bed and frustration.

Instead, try restricting your time in bed. Go to bed a little later and wake up at the same time each morning. This strengthens sleep pressure – your body’s natural drive to sleep – and helps restore the bed as a cue for sleep, not wakefulness.

2. Strictly avoiding screens

We’re often told to ditch screens before bed because the blue light they emit suppresses melatonin, a hormone that helps regulate sleep. But this advice may be overly simplistic.

In reality, people with insomnia may reach for their phones because they can’t sleep – not the other way around. Lying in the dark with nothing to occupy your mind can create the perfect storm for anxiety and overthinking, both of which fuel insomnia.

Rather than banning screens entirely, consider using them strategically. Choose calming, non-stimulating content, use night-mode settings, and avoid scrolling mindlessly. A quiet podcast or gentle documentary can be just the right distraction to help you relax.

3. Cutting out caffeine completely

Caffeine blocks adenosine, a neurotransmitter that makes us feel sleepy. But not everyone processes caffeine the same way – genetics play a role in how quickly we metabolise it.

Some people may find a morning coffee helps them shake off sleep inertia (the grogginess you feel upon waking) and get active, which can support a healthy sleep-wake rhythm. If you’re sensitive to caffeine, it’s wise to avoid it later in the day – but cutting it out altogether isn’t always necessary. Understanding your individual response is key.

4. Trying too hard to ‘optimise’ sleep

The global “sleep economy” – encompassing everything from wearable trackers to specialised mattresses and “sleep-promoting” sprays – is worth over £400 billion. While many of these products may be well-meaning, they can contribute to a modern condition known as orthosomnia: anxiety driven by trying to perfect your sleep.

It’s important to remember that sleep is an autonomic function, like digestion or blood pressure. While we can influence sleep through healthy habits, we can’t force it to happen. Becoming obsessed with sleep quality can paradoxically make it worse. Sometimes, the best approach is to care less about sleep – and let your body do what it’s designed to do.

5. Expecting the same amount of sleep each night

Healthy sleep isn’t a fixed number of hours – it’s dynamic and responsive to our lives. Factors like stress, physical health, age, environment, and even parenting responsibilities all affect sleep. For example, human infants need to feed every few hours, and adult sleep patterns adapt to meet that need. Flexibility in our sleep has always been a survival trait.

Expecting rigid consistency from your sleep sets up unrealistic expectations. Some nights will be better than others – and that’s normal.

In my years as a sleep therapist, I’ve noticed how sleep privilege – the ability and opportunity to sleep well – can distort conversations around sleep. Telling someone with insomnia to “just switch off” is like telling someone with an eating disorder to “just eat healthy”. It oversimplifies a complex issue.

Perhaps the most damaging belief baked into sleep hygiene culture is the idea that sleep is entirely within our control – and that poor sleepers must be doing something wrong.

If you’re struggling with sleep, there are evidence-based treatments beyond sleep hygiene. Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold standard psychological intervention. New medications are also available, such as orexin receptor antagonists (suvorexant, lemborexant and daridorexant, for example) – drugs that block the brain’s wake-promoting orexin system to help you fall and stay asleep .

Insomnia is common and treatable – and no, it’s not your fault.

https://theconversation.com/five-pieces-of-sleep-advice-that-could-be-making-your-insomnia-worse-a-sleep-therapist-explains-261682 

I tested 6 plant-based milks in my coffee — here’s the one that tasted best

From vegoutmag.com

By Nato Lagidze

What if your milk choice says more about your mood than your menu? 

I’ve always taken coffee seriously.

Not in the rigid, measuring-scale kind of way — but more like a morning ritual that knows me better than I know myself.

Coffee is my first emotional checkpoint of the day. The moment everything else pauses so I can figure out what kind of human I’m becoming that morning. Literally. 

So when I decided to quit dairy (for health, ethics, curiosity—let’s call it a blend), I didn’t just grab the nearest plant milk and move on.

I turned it into an experiment. A real one.

Six different milks. Same dark roast. Same mug (this was the hardest part, I like variety). Same stirring rhythm. Six variations of what it means to feel slightly more or slightly less alive at 9 a.m.

And if you’ve ever tried sourcing non-dairy milk in Georgia, you know it’s a mission. These milks aren’t lining every supermarket fridge. They're like elusive characters — some show up only during obscure discount weeks, others exist only in specialty stores where everything is 2.5x your grocery budget.

So I waited for sales. Hunted them like seasonal fruit. And treated each new bottle like a rare research subject.

Here’s what I discovered — not just about taste, but about identity, memory, and how even a splash of milk can reveal who we are that day.

1) Oat milk: the emotionally intelligent frontrunner

This one almost won.

Oat milk is beloved for a reason. It’s creamy, nutty-sweet, and behaves well in heat. The barista versions foam beautifully, turning espresso into velvet.

For me, oat milk was a revelation — especially in matcha. I mean, matcha and oat milk are basically soulmates. But in coffee?

That’s more complicated. It depends on a lot: how acidic the roast is, your mood, whether you’re drinking it hot or iced, whether the oat brand is trying too hard or just right.

Still, oat milk is the one I came back to the most. It felt… emotionally regulated.

It doesn’t dominate. It doesn’t disappear. It just softens the edges.

But I’ll admit—there were moments it felt too soft. Too comforting. Like I needed something sharper, cleaner. Which brings me to...

2) Almond milk: the perfectionist with commitment issues

Ah, almond milk. My long-time love-hate relationship.

Some days, it’s flawless. Light, elegant, crisp. Other days? It curdles, tastes like dust, and ruins everything.

There is no middle ground with almond milk. It’s either quietly stunning or passive-aggressively awful.

When it’s good, almond milk brings this clean brightness that’s refreshing, especially in iced coffee. But in hot brews, it's unpredictable. Some brands are a disaster. Others are near divine.

I’ve had mornings where it elevated my entire being—and others where I questioned all my life choices.

Still, I can’t fully quit it.

It’s like that one emotionally unavailable person you know isn’t good for you… but when they’re good, they’re unforgettable.

3) Soy milk: the steady overachiever

Soy milk feels like the eldest child of the plant milk family. It’s been around the longest, has the most degrees, and probably has a spreadsheet for its morning routine.

In coffee, it’s stable.

Slightly nutty, dense enough to give body, and doesn't try to seduce you with sweetness. It’s the dependable one for most vegans. The milk you choose when you need to get your life together.

Not my thing, though.

I reached for soy on days when I felt scattered or overstimulated. It anchored me. It wasn’t flashy, but it was there. Solid. Uncomplicated. Like someone who texts back within five minutes and never uses read receipts.

Would I use it every day? Maybe not. But when the world felt too much, soy milk brought a kind of emotional grounding I didn’t know I needed.

4) Rice milk: the kindhearted ghost

Rice milk didn’t try to impress me. It just quietly showed up, did its job, and disappeared again.

It’s watery, yes. A bit too sweet for my taste. But there’s something soft about it. It reminded me of school mornings and warm cereal porridge and how my dad used to make me tea the first thing in the morning.

It didn’t add much body to the coffee. Honestly, it thinned it out.

But emotionally?

It made the whole cup feel… gentle. Like nothing bad could happen while drinking it.

I wouldn’t call it a go-to, but there’s a place for rice milk. For the mornings when you don’t need stimulation — you need comfort. A soft landing.

Still, it can't compete with oat milk for coffee. That's for sure. 

5) Coconut milk: the dramatic artist

Coconut milk doesn’t play nice. It takes over.

The moment I poured it in, I felt like I was on vacation in a place I couldn’t afford. It’s creamy, intense, and has this unmistakable flavour that doesn’t blend—it dominates.

Some mornings, that’s exactly what I wanted. Something bold. Something weird. Something that made my coffee feel like a story.

But most days?

It was too much. I couldn’t figure out who was in charge—me or the milk.

Coconut milk is the kind of person you fall hard for and then realize you can’t live with because they alphabetize their vinyl collection and cry during pasta commercials. Well, sometimes I'm that person myself, but still.

Beautiful chaos. Great in small doses.

6) Hazelnut milk: the unexpected poet

I didn’t expect to like hazelnut milk. Honestly, I expected artificial sweetness and fake Nutella energy.

But it surprised me.

There was a warmth to it. A roasted, slightly melancholic depth that turned my coffee into a reflective space. It felt like autumn. Like long walks. Like rereading an old book and seeing something new.

I wouldn’t use it every day—it’s too moody for that. But on rainy mornings or when I was in a dreamy headspace, hazelnut milk met me exactly where I was.

It was like having a cup of coffee with someone who doesn’t say much, but when they do, it hits somewhere soft.

What this taught me (besides how to time supermarket discounts)

Beyond the flavour notes and foam tests, what I really learned is that we treat coffee like identity.

The milk you use, the way you drink it, the brands you reach for when no one’s watching — these are tiny rituals of self-recognition. And in a culture that’s constantly rushing, that recognition matters.

Each milk brought out something different in me. Not just on the tongue, but in the body, the breath, the mood. Some mornings, I needed boldness. Others, I needed familiarity. And sometimes, I just needed to laugh at how dramatic a cup of coconut milk could be.

And yes, this was all born out of a little nutrition experiment, a little boredom, and a lot of waiting for discount tags at Georgian health stores.

But it became more than that.

It became a way to check in with myself. To notice what I needed. To realize that even in something as ordinary as milk, there is room for play, for emotion, for texture.

Final thoughts

I don’t believe in “the best” plant-based milk. I believe in the right milk for that morning, that mood, that moment in your life.

Oat milk made me feel stable. Almond made me feel specific. Soy made me feel grounded. Rice made me feel held. Coconut made me feel chaotic (in a good way). Hazelnut made me feel poetic.

And maybe that’s the whole point.

The way we experience flavour is never just physical. It’s emotional. Psychological. Sometimes even existential. Milk is not just milk. It’s memory. It’s longing. It’s a way of saying: “This is who I am right now.”

So try them all. Wait for the discounts. Froth them with intention. Drink slowly.

And listen to what your coffee is trying to tell you.

https://vegoutmag.com/food-and-drink/n-i-tested-6-plant-based-milks-in-my-coffee-heres-the-one-that-tasted-best/ 

10 ways to beat brain fog

From restless.co.uk

Most of us will be familiar with the term ‘brain fog’, which describes the uncomfortable sensation of being unable to think clearly and feeling spaced out.

For some people, brain fog may affect memory, while for others, it might mean slower thinking, which can make everyday activities trickier. It can also involve confusion, fatigue, low motivation, trouble concentrating, and/or feeling emotionally numb.

Brain fog is often likened to wading through thick mud or being caught in a haze, where accessing your thoughts and emotions is more difficult.

There are several reasons why brain fog may occur. And while it can be incredibly frustrating and exhausting, thankfully, there are some things we can do to help improve our thinking and concentration.

With that said, we’ve pulled together a list of 10 ways to beat brain fog.

What causes brain fog?

Brain fog itself isn’t a medical condition. Instead, it’s a symptom of other factors and conditions. Some of the most common reasons for brain fog include…

• Lack of sleep 

• Overworking

• Stress

• Anxiety and/or depression

• Menopause

• Other hormonal changes, such as thyroid disorders

• Nutrient deficiencies, such as a lack of vitamin D or vitamin B12

• Food intolerance or sensitivities

• Poor gut health

• Metal poisoning

• Medication or cancer treatments

• Chronic health conditions, such as multiple sclerosis (MS), diabetes, and Alzheimer’s disease

• Viral infections, such as COVID-19 (particularly long Covid), H1N1, and SARS

Sometimes, brain fog may be caused by several interlinking factors. For example, menopause can lead to depression, anxiety, and lack of sleep – which can also cause brain fog.

10 ways to beat brain fog and boost your concentration

The best way to clear brain fog is to treat or manage the cause. If you haven’t been diagnosed with a health condition but feel this may be the reason for your brain fog, it’s important to speak to your GP.

The same goes for medication. It’s worth checking with your doctor if it could be affecting your ability to think clearly, as there may be alternative medications or treatments available.

Other ways to beat brain fog and boost your concentration include…

1. Prioritise sleep

The importance of sleep can’t be overstated. When we’re sleep-deprived, our brain cells struggle to communicate effectively, making it tricky to think clearly, concentrate, solve problems, control our emotions, learn, and process memories.

For example, scientists monitored the brain cells of sleep-deprived people by asking them to categorise a selection of images as quickly as possible. The results showed that their brain cells began to slow as they got tired, and the task became more challenging.

In a follow-up report, the lead researcher said, “We were fascinated to observe how sleep deprivation dampened brain cell activity. Unlike the usual rapid reaction, the neurons responded slowly, fired more weakly, and their transmissions dragged on longer than usual.”

Research also suggests that while we sleep, our brains do most of their housekeeping – such as ridding themselves of toxins and dead cells. Without sufficient rest, these cells can accumulate and become toxic to the brain.

Experts recommend that healthy adults need seven to nine hours of sleep per night. One of the best ways to achieve this is to create a sleep schedule, which involves going to sleep and waking up at the same time every day. It can also help to avoid using electronic devices for at least 30 minutes before bed. The blue light they emit can interfere with our circadian rhythms and keep us awake.

For more tips on getting good quality sleep, head over to our sleep and fatigue section.

2. Focus on one task at a time

If you’re struggling to concentrate or find the energy to complete tasks, try tackling one thing at a time. Multitasking can lead to scrambled thinking, which can drain our energy, overwhelm us, and make it tricky to focus.

In fact, a UK study found that people who multitask by using different forms of media at once – such as texting while watching TV – have lower grey matter density than those who use one device at a time. Grey matter is a tissue in the brain that’s involved in information processing.

Plus, this study found that participants who multitasked experienced a drop in IQ scores to the average range of an eight-year-old child.

If you struggle to stick to one task at a time and worry about things slipping through the net, it can be helpful to use calendars and create to-do lists. Sometimes, simply ticking things off a list can give us a sense of control and satisfaction, which can boost morale, motivation, and confidence.

3. Work on your memory

Forgetfulness can be normal as we age. However, there are things we can do to boost our memory and keep it sharp, such as puzzle-solving.

Solving jigsaw puzzles has been shown to improve short-term memory by reinforcing connections between brain cells. Research has also found an association between doing crosswords later in life and a delayed onset of memory decline.

If you’d like to do some puzzles but are wondering where to start, check out our articles: 11 free online puzzles and games to tease your brain and 7 health benefits of doing jigsaw puzzles for more information.

Things like relying on road signs or paper maps – rather than GPS – can also help engage our minds. Just look at London cab drivers who have to memorise 25,000 streets and 20,000 landmarks before they can achieve their cabbie licence. Studies have revealed that the average London cab driver has a larger-than-average hippocampus (a part of the brain responsible for memory).

4. Feed your brain

Diet significantly impacts our brains and can influence mood and memory; following a healthy diet has been found to slow brain ageing by seven and a half years.

For example, broccoli is particularly beneficial for the brain because it’s rich in vitamin K, which has been linked to improved memory in older adults. Studies also show dark chocolate can stimulate blood flow to the brain. It can also encourage blood vessel and neuron growth in the areas of the brain involved in learning and memory.

In contrast, research shows that refined carbohydrates, sugary drinks, alcohol, and trans fats can affect brain function by disrupting communication between cells and causing inflammation.

So, it’s important to try to follow a healthy, balanced diet with as many whole foods as possible (those that haven’t been heavily processed, such as fruits, vegetables, and whole grains). Eating a balanced diet can also prevent nutrient deficiencies, which can lead to brain fog.

For more foods that can help beat brain fog, check out our articles: 10 foods to boost your brain health and 12 foods that can help reduce the risk of dementia.

Note: Because food intolerances can cause brain fog, you should speak to your doctor if you think that particular foods or drinks don’t agree with you. They may refer you to a specialist for an allergy test.

5. Try new things

The development of new brain cells is important because they help us learn and can improve our attention to detail and reaction times. They do this when they connect with other brain cells to form new learning pathways.

Stepping outside of your comfort zone and trying different things is one way to encourage this. What you decide to try is completely up to you. It could include anything from learning to knit or picking up a new language to trying a sport or developing your baking skills.

You can find many more new ideas to try in our article: 18 ways to step outside of your comfort zone.

Another way to create new learning pathways and sharpen your thinking is to complete your usual tasks differently. For example, you could write with the opposite hand, take a new route to the shops, or mix up your daily routine. This can take your brain off autopilot, so it has to pay attention and work hard to develop new learning pathways.

6. Stay social

A growing body of research supports the link between social activities and sharper thinking.

More studies are needed to understand why this is, but according to Age UK, meaningful interactions with others may provide a buffer against factors particularly harmful to brain function, such as stress. Being with others can also stimulate attention and memory and strengthen neurological pathways.

However, socialising can become trickier with age. If this sounds familiar, try to remember there are plenty of others in the same boat, and it’s never too late to make new connections.

Our articles, 12 ways to make new friends and 9 different ways to meet new people, have plenty of tips that’ll hopefully help you meet like-minded people. 

7. Take breaks

It can be easy to forget to take breaks, but overworking can lead to stress and fatigue, which can cause or worsen brain fog.

For example, say you’ve got a project due at work that you’ve already put hours into, but still have lots left to do. Perhaps you’ve worked on it long enough that you’re struggling to focus, are overcorrecting your mistakes, and losing sight of whether it even makes sense, but feel compelled to carry on.

In situations like this, we rarely regain focus without stepping back, so try to take regular breaks – not only from your work but also from other aspects of life that may drain your energy. To be our most productive selves, we need to get sensory rest, social rest, and creative rest – as well as sleep.

For example, if you’ve been doing something that’s mentally taxing, it’s important that your break includes mental rest and doesn’t involve simply switching to another similar task. Instead, you could go for a walk or do something that occupies your hands but not your mind. To learn more, check out our article: The 7 types of rest you need to be your most productive self.

If you find it challenging to take breaks, try scheduling time into your diary as you would with anything else. This quote from Healthline is great at explaining the importance of taking breaks…

“Think about driving through a heavy downpour: If you can’t see the road or concentrate over the sound of hail hitting your windshield, it’s wise to just pull over until things calm down. Same goes for trying to get things done when your brain’s feeling foggy.”

8. Incorporate regular exercise into your routine

Because our minds and bodies are intimately connected, the physical activity we do can affect brain function. Aside from the mood-boosting benefits that many of us are familiar with, exercise benefits brain health in various ways.

Studies suggest it can significantly improve people’s creative thinking, problem-solving abilities, and memory. It’s also been shown to clear brain fog and improve concentration.

For example, this study revealed that the attention span of pupils was improved when lessons were broken up with a 20-minute aerobics session.

Another study found that regular exercise may improve thinking skills in people with cognitive impairment. Participants who practised aerobics three times a week had improved planning abilities.

To get ideas for incorporating exercise into your routine, check out our fitness and exercise section. Here, you’ll find information on everything from how to increase your step count to playing pickleball. 

9. Explore ways to manage stress and anxiety

Hormones such as cortisol, adrenaline, and norepinephrine are released when we’re stressed or anxious. When they’re present for too long, these hormones can overwhelm and exhaust the brain, making it more challenging to think clearly. Unfortunately, as brain fog increases, stress can increase as well, and the cycle continues.

To avoid getting caught in this loop and help clear a cloudy mind, it’s worth exploring ways to manage stress and anxiety. Learning to focus on the present  by becoming more aware of your thoughts, feelings, and surroundings is an effective way to do this. It can prevent rumination over the past and future and provide a sense of calmness and control.

Challenging negative thoughts and finding ways to help others can also be effective ways to cope with stress and anxiety. 

10. Get plenty of fresh air and stay hydrated

Fresh air and water play crucial roles in brain health, yet they’re often overlooked.

Oxygen is essential for healthy brain function. Twenty percent of the air we breathe is used by our brain, so our minds can feel sluggish if we don’t get enough.

One of the best ways to get more oxygen is to head outside. For ideas of fun ways to do this, you might like to read our article: 32 ways to connect with nature and feel inspired. From birdwatching to outdoor yoga, there’ll hopefully be an activity to suit you.

The NHS recommends drinking six to eight glasses of fluid a day to keep our brains functioning properly. Our brains are formed of 75% water, which means that even slight dehydration can impact brain function.

Final thoughts…

Brain fog can occur for many reasons – including stress, a lack of sleep, having an underlying health condition, and/or going through menopause. And though it can be frustrating and disruptive to daily life, we hope some of the tips in this article will be useful.

It’s also important to remember you’re not alone. Brain fog is something many of us experience at one time or another. However, if it’s affecting your quality of life or persists for a long time, it’s important to speak to your GP.

Brain fog isn’t always easily understood by those who haven’t suffered from it, but through open communication, we can continue breaking the stigma around mental health and shine a light on the information and support that’s available.

For more tips on looking after your mental health, you might like to visit our healthy mind section. 

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