[TT] naps 
Yesterday I delivered a BRA(i)NS® Method Masterclass on Sleep, and am grateful that it was well-received!
One thing that surprises people most when I talk about sleep?
I prescribe naps!😀
For today’s Thursday Tips, here are 3 sleep tips for your brain health.
📍3 Sleep Tips for Better Brain Health
🌟1️⃣ Strategic Naps – Yes, Really!
Consistent sleep-wake times are key for circadian rhythm. But you might feel tired whilst adjusting to your optimal sleep schedule (i.e. starting with a consistent wake time including on weekends when one typically sleeps in).
A 20-30 minute midday nap (not later than 3pm) can restore alertness without affecting night-time sleep.
Research shows brief naps improve cognitive performance, mood, and reaction times.*
Try this: Set a timer for 30 minutes max. Even if you don’t fully sleep, the rest is beneficial. Avoid late afternoon naps that interfere with bedtime.
🌟2️⃣ Electronic Shutdown – Beyond Blue Light
Yes, blue light blocks melatonin release (your sleepiness hormone).
But there’s more!
That “quick email check” before you go to bed?
It activates your brain’s alert networks. Even passive scrolling keeps you alert.
Try this: Create a charging station outside your bedroom. Set a phone alarm for 1 hour before bed as your “electronic shutdown” reminder.
🌟3️⃣ Legs Up the Wall – Optional but Powerful!
This restorative position activates your parasympathetic nervous system (rest and digest mode).
Combined with slow breathing (longer exhales than inhales), it signals your brain that it’s safe to rest deeply.
Try this: Lie on your back, scoot close to a wall, rest legs up for 5-10 minutes. Or simply lie comfortably and focus on slow, rhythmic breathing. (click here for a link to a previous Thursday Tip with illustration on this)
📍Why This Matters for Your Brain
During deep sleep, your brain’s glymphatic system activates – clearing toxic proteins including amyloid-beta associated with Alzheimer’s.
Regular sleep-wake times strengthen your circadian rhythm, with benefits including processing the day’s events, memory consolidation, and emotional regulation.
📍Question for you today
Which of these 3 sleep tips would be most helpful for you this week?
Wishing you restorative nights and energised days,
Dr Sui Wong
PS – Join my BRA(i)NS® Clarity Community for more chat and Q&A about sleep and other BRA(i)NS® Method tips! Just reply to this email and I’ll send you a personal invitation 😊
PPS – No Thursday Tips next week, back the following week!
*References
Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66. doi: 10.1016/B978-0-444-53702-7.00009-9. PMID: 21075238.
https://pubmed.ncbi.nlm.nih.gov/21075238/
Dhand R, Sohal H. Good sleep, bad sleep! The role of daytime naps in healthy adults. Curr Opin Pulm Med. 2006 Nov;12(6):379-82. doi: 10.1097/01.mcp.0000245703.92311.d0. PMID: 17053484.Books
https://pubmed.ncbi.nlm.nih.gov/17053484/
Would you like practical / action-based workbook on improving your sleep? Check out my workbook with a 30-day plan: Sleep Better to Thrive
❓ FAQ
Q: Are naps good or bad for sleep quality?
Short naps (20–30 minutes before 3pm) improve alertness and memory without disrupting nighttime sleep.
Q: How does screen time affect my sleep?
Blue light and mental stimulation delay melatonin release, making it harder for your brain to transition into sleep mode.
Q: What is the glymphatic system?
It’s your brain’s natural “clean-up” system, active during deep sleep, clearing waste like amyloid-beta proteins.
📌 Summary
Your brain needs quality sleep to perform, repair, and reset. Strategic naps, digital downtime, and relaxation techniques like legs-up-the-wall can all improve brain health, focus, and emotional balance.
Books: available where all good books are sold, in print, eBook and audiobook formats. LEARN MORE: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health. NEW BOOK! Magnesium: Restore & Revitalize Your Brain & Body
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Dr Sui Wong Empowering Your Brain Health 
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