Trish Fernando

THINK Beyond Your Genes – August 2026 - Bruce H. Lipton, PhD Hello Dear Friends, Seekers and Cultural Creatives, Reality is merely an illusion, albeit it a persistent one. Albert Einstein The science of quantum physic ...

The Brain Is Two Separate Organs Joined by Evolution - Neuroscience News A new study reveals the human brain is composed of two independently evolved organs, enabling the first lab-grown human hindbrain neurons.

Small changes can make a big difference when it comes to sleep. Try these 5 strategies to help your mind and body get into a healthy, regular sleep rhythm:

1. Reconnect bed with sleep
Your bed should be a space for sleep and intimacy only. Try to avoid doing other activities such as working, studying, scrolling on screens, or eating in bed. Setting clear bed boundaries helps to condition your bed as an environment for rest.

2. Keep a consistent sleep schedule
Aim to wake up and go to bed around the same time each day. Sleeping in after a bad night’s sleep can make it harder to sleep the next night.

3. Make time for daytime problem-solving
Set aside 10–20 minutes during the day to think about, write down, and address worries that have been plaguing you, and work out your next steps to address those you have control over. This can help stop those niggling worries from popping into your mind at bedtime.

4. Create a relaxing wind-down routine
Give yourself 30–60 minutes to slow down before bed to help your mind and body learn it’s time to prepare for sleep. Try reading, gentle stretching, having a warm shower or another calming activity and avoid screens.

5. Mind your evening habits & environment
Limit caffeine and ni****ne later in the day, avoid doing vigorous exercise within 4 hours of bedtime , put your phone away well before bed, and keep your bedroom environment relaxed and comfortable.

Remember: better sleep doesn’t have to mean perfect sleep. Start with one small change and see what works for you.

THIS WAY UP's Insomnia Treatment Program may be a helpful place to start - it's designed to manage worry and restore healthy sleep patterns.

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