Brain & Sleep
What really helps
Many pills promise a better brain. Most do little. Ask your doctor before you take anything, especially if you take medicine, are pregnant or are ill.
A strong proof B some proof C little proof
Basics
They beat every pill.
SleepA
7–9 hours, at the same times every day. Get daylight in the morning, and dim screens at night.
MoveA
Walking, cycling or swimming helps your thinking and your mood.
EatB
Lots of vegetables, fish and olive oil, like in the Mediterranean.
FocusB
Do one thing at a time and take breaks.
Supplements
Tap one to see what it does, how to take it and what to watch out for.
MelatoninA/B
Sets your body clock. A for jet lag, B for falling asleep.
CreatineB
Brain fuel. A small memory boost for some.
L-theanineB
Calm focus, together with coffee.
Omega-3B
Fish oil. A small help with low mood.
Lion's maneC
A mushroom. Mostly tested on animals.
PeptidesC
Such as BPC-157. Not approved; best avoided.