People sometimes smoke cannabis with tobacco, which is a known carcinogen.

It is also possible for cannabis use to become addictiveTrusted Source and for it to have a negative impact on mental wellbeingTrusted Source, particularly in people who may be susceptible to anxiety or other mental health problems.

Taking cannabis to sleep is not a natural method of inducing sleep, and it can lead to a dependency on the drug.

For more long-term solutions to problems falling asleep, people may want to try some of the following natural methods:

going to bed and getting up at the same time each day, including weekends

ensuring the room is dark and quiet when trying to sleep

avoiding the consumption of large meals within an hour before bed

exercising regularly each day

avoiding caffeine, especially close to bedtime

Takeaway

When taking cannabis medicinally for sleep, it is best to choose a method that is most comforting. This can vary from person-to-person.

People should consult their doctor for advice on how best to take cannabis if they are considering its medicinal use for a sleep problem.

When you curl up under the covers at night, you probably settle into your favorite position without thinking much about it. But could one sleep position be better than another?

We could argue that some are better than others,” says Rachel Salas, M.D. , an associate professor of neurology at Johns Hopkins Medicine. “But there are caveats.

Salas explains when and why position matters.

Pick Your Position

For young, healthy people, sleep position is less important, Salas says. “But as you get older and have more medical issues, sleep position can become positive or negative.” 

Consider these factors before you switch off the light:

• Back and neck pain: When it comes to alleviating pain, sleeping on your back is a mixed bag, Salas says. For people with neck pain, sleeping face up can sometimes make the pain worse. But many people find back sleep is helpful for alleviating low-back pain. If you have soreness in your spine, experiment with different positions and pillows to find what works for you.
• Snoring and sleep apnea: Obstructive sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing. It often goes hand-in-hand with snoring. Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says.
• Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That’s true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Flip to your left side to cool the burn.
• Appearance: If you sleep on your side or stomach, you’ve probably noticed creases on your face when you wake up. “Over time, that can lead to breakouts or cause chronic changes to the skin,” Salas says. “If you’re concerned about wrinkles, it’s another reason to sleep on your back.”

Position Your Bed For Comfort

If those concerns don’t apply to you, you can let comfort be your guide, Salas says. 
But sleep position isn’t the only thing to consider when going for a comfortable night’s sleep. 

Salas recommends replacing old mattresses and pillows. Choosing soft-versus-hard is just a matter of preference, but aim for something supportive, she says. If you have neck or shoulder pain, a supportive pillow designed to cradle the neck could be helpful. A bolster or pillow supporting the legs could ease pain in the lower back. 

Don’t underestimate the importance of optimizing your bedroom to help you get a good night’s sleep. Salas adds:

• Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.
• Close the blinds: Use curtains or blinds to keep the room dim at night. But open the curtains (or head outside) in the morning to reset your internal clock.
• Location matters: Position your bed so you aren’t facing distractions such as a desk stacked with work or a blinking light.

“The sleep environment is something that can easily be fixed,” Salas says. By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter.

In a recent national survey, 44 percent of adults said stress had caused sleepless nights at least once in the previous month. All that tossing, turning and staring at the ceiling can leave you feeling tired and more stressed the next day. If you’re caught in this vicious cycle of anxiety and insomnia, there’s good news: Simple stress relief techniques can help you sleep better and feel calmer. 

Understanding Anxiety and Insomnia

What’s behind the more stress, less sleep connection? “If you’re frequently triggering your stress response, your body never gets back to its baseline,” says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.

Stress and sleepless nights are closely linked,” Buenaver says. “If you’re in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It’s like running an engine in fifth gear all the time.

Stress Relief Techniques to the Rescue

“Activities that switch on the body’s natural relaxation response feel great,” Buenaver says. “And they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down.”

Yoga, tai chi and meditation are helpful stress relief techniques. So are these two simple exercises that Buenaver recommends to patients who are struggling with sleepless nights.

Gentle breathing:

• In a quiet place, sit or lie down in a comfortable position. It may help to close your eyes.
• Breathe slowly in and out for about five minutes. As you inhale, breathe down into your belly. Focus on your breath.
• If you’d like, repeat to yourself, “Breathing in I am calm, breathing out I am coping.”

Progressive muscle relaxation:

• In a quiet place, sit or lie down in a comfortable position.
• Take a few gentle breaths, in and out.
• Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice (and enjoy) how relaxed each muscle group feels.
• Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet.
• Repeat for any areas that are still tense.

“As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it,” Buenaver says.

Do you know anyone who doesn’t experience some level of stress in their lives? Probably not, because it’s a fact of life — it’s your body’s natural physical, emotional, and mental reaction to life experiences. 

However, not all stress is equal. According to The American Institute of Stress, stress can be broken into four distinct categories:

1. Acute stress. This is your body’s flight or fight response, where the body prepares to defend itself. This could be narrowly avoiding a car accident or while sitting down in the dentist’s chair.
2. Chronic stress. Think of this stress as your daily stress over bills, your job and deadlines, and your kids. We tend to largely ignore this stress, but that doesn’t mean it’s not there.
3. Eustress. This is the fun stress that’s exciting and helps energize you, and is most often associated with adrenaline surges when performing such activities as zip-lining or winning a poker hand.
4. Distress. These are negative forces in your life that provide stress, such as divorce, illness or injury, or financial problems.

Stress statistics in the United States are on the upswing, due in large part to COVID, economic uncertainty, and the current political climate. The Stress in America™ 2020 survey from the American Psychological Association reports that 65% of respondents said the pandemic was a significant source of stress in their lives. And a 2021 CreditWise survey found that finances are the number one cause of stress (73%), which is more than politics (59%), work (49%) and family (46%). And a 2022 study published in PLOS One found that 40% described politics as a significant source of stress. 

Since it doesn’t look like stress is going away anytime soon, it’s important to learn how to manage it.

THE SLEEP-STRESS CYCLE

Regardless of the source of the stress — from Tax Day to increasing demands from your boss — it can negatively impact your health. Stress is associated with everything from high blood pressure, ulcers and heart attacks to excess belly fat and hair loss. It can also impact your ability to fall asleep and stay asleep.

According to the Sleep.org, “Stress and sleep have a reciprocal relationship. High levels of stress can contribute to trouble sleeping, and poor-quality or insufficient sleep can lead to maladaptive changes to the stress response. Understanding the connection between stress and sleep is the first step to breaking this frustrating loop.”

Chronic stress negatively impacts your sleep-wake cycle, or the internal clock that signals when it’s time to be sleepy and when it’s time to be alert. Stress may also reduce deep sleep and rapid eye movement (REM) sleep and create unpleasant dreams. In turn, not getting enough sleep impacts your stress levels and overall mood. See how the complicated relationship between sleep and stress can be a catch-22?

5 TIPS FOR MANAGING STRESS

While there’s no one-size-fits-all treatment for managing stress, there are a handful of coping mechanisms you can lean on to help minimize its impact:

1. Practice mindfulness. They say that stress is often related to the past (stressing about things that have already happened) or the future (worry about something that may or may not ever happen) — but if you live in the present moment, you’ll find peace. But if you are experiencing something stressful in the present moment, mindfulness can help you assess the situation rather than immediately react. So watch your stress melt away by practicing mindfulness in any way that feels authentic to you: perhaps it’s by performing breathing exercises, turning off your electronics to read or color, or using meditation to quiet your mind. No matter which of these activities you choose, pair them with your Hapbee device for an extra dose of Zen. The Strain Relief and Zen Companion Blends or the Clam and Relax Signals will transport you to a sea of peace.
2. Engage in self-care activities. In a world where kindness can be hard to come by, start by showing yourself some loving kindness. This could be anything from exercising and eating nutrient-dense foods to taking bubble baths and booking massage treatments. It could even be sitting on the couch and petting your dog or cat. When you engage in the things that make your mind/body/spirit feel connected and at peace, you know you’re on the right track toward taking care of yourself and lowering your stress — even if only for an hour. 
3. Get enough sleep. Sleep is your body’s opportunity to recharge its batteries. But when you skimp on sleep — whether you’re busy trying to meet deadlines or simply too stressed to relax — it only exacerbates your stress levels. During times like this, rely on Hapbee to help calm you down before bedtime. Choose the Bedtime or Deep Sleep Signals, or the Winter’s Nap, Bedtime or Deep Sleep Blends to help put your mind at ease so you can drift off to dreamland.
4. Avoid drugs and alcohol. Contrary to what you may think, alcohol and drugs don’t actually reduce stress, according to the National Alliance on Mental Illness. In fact, these substances might even worsen it. Instead of reaching for cannabis, CBD or glass of wine, reach for your Hapbee. By selecting Blends like Chill Out Your Senses and Time to Lounge, you’ll enjoy the positive effects of these substances without any of the unpleasant (read: sleep-preventing!) side effects. 
5. Reduce stressors where you can. Sometimes, you can reduce or eliminate the very source of stress by removing some things from your life. For instance, if household chores are impossible to keep up with and causing stress in your home, divvy them up between your family members or hire a cleaning or organizational crew to do the heavy lifting. If the news and social media are stressors, reduce or eliminate the time you spend watching and scrolling through them — especially before bedtime. And if your hectic schedule is too much to bear, don’t hesitate to cancel social engagements or appointments that aren’t crucial so you can focus on finding some additional moments of calm.

It’s impossible to completely eliminate stress, so there’s no need to strive for that unreachable goal. But self-care, down time, sleep and using your Hapbee will go a long way toward minimizing its unwanted effects. 

The term “nootropic” was coined in the early 1970s, using Greek terms, to describe compounds that act “towards (tropein) the mind (noos).” It has evolved to describe anything that encompasses the ever-growing field of products that claim to positively affect brain function in varying ways, focusing on aspects like memory and creativity.

You may have even heard of nootropics described, in a general sense, as “smart pills,” but there are endless variations and categories of nootropics – not just actual pills, but powders, drinks (both canned and fresh), oils, edibles, even mushroom-based mixes.

A Hapbee wearable, on the other hand, offers a unique, entirely digital nootropic option.

All of which begs the question: do nootropics really work? And if so, which is best?

Nootropic Supplements, Pills, Powders, etc. – Varying Products with Mixed Results

Many nootropic supplements contain ingredients you’ve probably heard of before, like omega-3s, B vitamins, and herbs like ginseng, among many others, some exotic and obscure. These tend to be accompanied by claims that the vitamins, antioxidants, lipids and phytochemicals contained within will improve brain function in some way or another.

Studies have shown varied and at times contradictory evidence about such claims – some have resulted in substantiating a proof of concept, while others have done the opposite, and thus proven those claims to be based, at least for now, on theories. While basic claims about some edibles like berries and fish oils are known to be accurate, simply because they contain antioxidants (thus clearly offer established health benefits), other manufacturer’s claims may turn out to be accurate, but haven’t been scientifically proven.

In addition, some manufacturers have been known to simply take established benefits of a given substance, but rephase them and repackage them, then claim to have made a “groundbreaking” discovery that amounts to simple marketing. For example, you may have read about some remarkable claims being made about a compound known scientifically as 1, 3, 7-trimethylxanthine. Proponents say it can increase alertness, energy, and the ability to concentrate, among various other benefits.

All these claims, as it turns out, are absolutely and demonstrably true. And perhaps that’s because 1, 3, 7-trimethylxanthine is also known by a far more common name: caffeine. You don’t need further scientific study to establish this – you simply need to pour and enjoy a cup of morning tea or coffee.

Keto, paleo, Whole30, vegan, Mediterranean, oh my!

There comes a time in your life when you realize it’s time to go on a diet. Whether it’s due to sudden weight gain (thank you covid), gradual weight gain, an increase in health conscientiousness, or a vague sense of your own mortality, starting a diet is a common response to the many things life throws at you.

“Do you have any gluten-free dairy-free paleo options?” That has never been me. Confession: I’ve never been a diet person…unless you count my tendency to avoid mayonnaise, which could be considered hypocritical based on the fact I have no qualms eating other equally unhealthy foods. When I decided it was time for me to start eating healthy (vague, I know), it was incredibly difficult for me to choose a diet.

There are just so many options, and it’s confusing for those of us who aren’t up-to-date with the latest health trends. Come with me as I explore 10 of the most popular diets and discover which one can benefit you the most.

1. Sugar-Free Diet

If you have a sweet tooth, I might have already lost you. But the sugar-free diet offers enough health benefits to outweigh the cost of, well, giving up sugar. These include weight loss, improved dental health, and decreased health risks such as high blood pressure, high cholesterol, and inflammatory markers.

The challenge is actually implementing this diet. After all, sugar is sneaky and exists in many foods you’d never guess (think pasta sauce, salad dressing, yogurt, and even coleslaw).

Here are the sugars to look for in the ingredients: brown sugar, corn sugar, corn syrup, fructose, glucose, high fructose corn syrup, honey, raw sugar, sucrose, syrup, and turbinado sugar. Fortunately, you can continue eating natural sugars such as those occurring in whole fruits and 100% fruit juices.

Still struggling with sugar cravings? Evidence shows a connection between a low-quality diet and lack of sleep. That means if you prioritize getting your 7-9 hours of sleep every night, it’ll be easier to say no to sugar consumption.

Also, focusing on healthy fats mitigates sugar cravings. If you’re having trouble cutting out sugar completely, try lowering your intake to 100-200 calories per day. Your health will still improve significantly.

2. Ketogenic Diet

Keto is perfect for you if you’re afraid of being hungry. It focuses on replacing carbs with fats, letting you eat until you’re full and not worry about counting calories. The standard breakdown is 75% fat, 20% protein, and 5% carbs.

The lengthy list of health benefits includes weight loss, reduced blood pressure, reduced triglyceride levels, improved insulin sensitivity, and lower risks of heart disease, cancer, Alzheimer’s, and polycystic ovarian syndrome.

The goal of the ketogenic diet is to put your body in a state of ketosis, which is a metabolic state where your body uses fat for fuel instead of carbs. Many keto practicers adopt intermittent fasting as well because it helps you enter ketosis faster.

These are the foods to focus on eating for keto: meat, fatty fish, pastured eggs, grass-fed butter, heavy cream, unprocessed cheese, nuts, seeds, healthy oils, avocados, and low-carb vegetables. Check out this sample meal plan for an idea of the diverse meals you can enjoy while on keto.

If you’re an athlete, this low-carb diet might not be right for you. Keto is ideal for those who want to lose weight and aren’t trying to add large amounts of muscle.

3. Vegan Diet

People typically choose this diet for environmental or ethical reasons, but that doesn’t mean it can’t benefit your health as well. Vegans tend to have a lower BMI, lower blood sugar levels, lower risk of high blood pressure, increased insulin sensitivity, and reduced risk of cancer, Alzheimer’s, and poor kidney function.

The vegan diet eliminates all animal products, including meat, eggs, dairy, and bee products. It is important to use substitutes in order to get adequate nutrients. Popular plant-based substitutes include tofu, beans, lentils, nuts, seeds, plant milks, algae, and whole grains.

Many vegans also take supplements to ensure they are receiving enough nutrients. Getting plenty of nutrients makes it easier to stick to the vegan diet.

4. Paleo Diet

This diet strives to eliminate processed foods and instead focus on the whole foods our hunter-gatherer ancestors ate. The idea is to avoid obesity, diabetes, heart disease, and other lifestyle diseases.

Paleo is a somewhat flexible diet that many people adjust to suit their own needs. The main concern is excluding sugar, trans fats, artificial sweeteners, and highly processed foods. Basically, don’t eat anything that was made in a factory. Oh, and paleo allows you to indulge in small amounts of red wine and dark chocolate.

5. Mediterranean Diet

The Mediterranean diet is highly recommended by experts and is backed by numerous studies. It is meant to imitate the dietary habit of Italians, Greeks, and other Mediterranean people in the 1960s. This diet is conducive to weight loss and longer life, preventing heart attacks, strokes, and diabetes.

Essentially, the Mediterranean diet centers on healthy plant foods along with fish and seafood. It eliminates refined grains, processed foods, added sugars, and trans fats. Fortunately, this diet is relatively easy to follow if you eat out regularly. Just choose fish or seafood from the menu and ask them to fry it in olive oil. 

6. Bulletproof Diet

The Bulletproof Diet is popularized by Dave Asprey, the father of biohacking. He used to weigh 300 pounds but now uses this diet to feel bulletproof.

This is a cyclical keto diet that combines 5-6 days of keto with 1-2 days of carb refeed days that are meant to mitigate the possible long-term side effects of ketosis (constipation and kidney stones).

This diet incorporates Bulletproof Coffee for breakfast every morning, a popular product meant to suppress hunger and improve mental clarity, as well as intermittent fasting. The goals of the Bulletproof Diet are to burn fat, curb cravings, and increase energy. 

7. Whole30 Diet

Are you looking for a temporary diet that will help you determine which foods your body can’t tolerate? If so, Whole30 might be the diet for you. It’s a 30-day program that eliminates foods and then reintroduces them one at a time. These problematic foods might be causing issues in mood, sleep, digestion, energy, focus, and pain.

Whole30 consists of vegetables, fruits, seafood, unprocessed meats, eggs, nuts, seeds, olive oil, coconut oil, and black coffee. As you can see, you’ll be eliminating a lot of foods…and in the process you’ll discover which foods are the culprits behind your health issues.

8. Gluten-Free Diet

While this diet is most commonly used by people who suffer from celiac or other medical conditions associated with gluten, it has also been adopted by people who wish to lose weight. If you think you might have celiac disease, you can do a blood test to determine whether you have the antibodies.

For this diet, you need to avoid all wheat, barley, rye, spelt, durum, kamut, semolina, triticale, malt, and brewer’s yeast. That means no bread, pasta, beer, soy sauce, or cereal.

Fortunately, there are many gluten-free substitutes available. If your goal is to lose weight, however, it’s best to avoid processed substitutes such as cakes, pastries, and snacks.

9. Dairy-Free Diet

Like the gluten-free diet, the dairy-free diet is often adopted by people who are lactose intolerant. Even if your body is able to handle lactose, there are several benefits you can get from this diet, including weight loss, digestive health, clear skin, and increased energy.

The dairy-free diet gets rid of milk and milk products. Thankfully, there are many delicious substitutes out there including almond milk, hemp yogurt, cashew cheese, nut butter, and coconut milk ice cream. Again, if your goal is to lose weight, it’s best to avoid many of these substitutes.

10. Continuous Glucose Monitor

This is not a diet but rather a tool to help you personalize your diet to suit your own body. A continuous glucose monitor (CGM) shows you which foods spike your glucose so you can avoid eating too much of those foods. Although it is most often used by diabetics and pre-diabetics, it has benefits for others as well.

A CGM offers personalized nutrition information and the ability to improve your blood sugar. Choose your CGM and then implant it using microneedles. Don’t worry, this doesn’t feel like a shot–just a tiny prick.

Then use an app like Levels Health to track your glucose levels. Once you discover which foods make your glucose spike, you can adapt accordingly and level up your health.

Sleep Science From Creators of Qualia Mind and Qualia Night

By Gregory Kelly, ND–Director of Product Development

What is the link between stress and sleep?

Sleep and stress have a very complicated and interwoven relationship. Fully describing the relationship could fill lots of pages, but three key points are that: (1) stress can interfere with sleep, (2) when we are under more stress we typically need more sleep, and (3) insufficient or poor quality sleep is itself a form of stress. 

“Wired and tired” refers to a feeling of being exhausted, but too on edge to experience good sleep. In sleep research, the term “hyperarousal” is used as a way to describe this state of overactive neurobiological and psychological systems.

Hyperarousal is a leading cause of sleep complaints. It means the body, brain, or emotions—often aspects of all three—are on alert. The stress hormones and messenger molecules we create as a result—what the late Candice Pert, Ph.D. described as “molecules of emotion”—can interfere with the other processes that should allow us to fall asleep, stay asleep, and get a restful night’s sleep.

So, one of the links between stress and sleep is that the former can interfere with getting the latter. Unfortunately, when we are under more stress we also typically need more sleep to recover from it. Whether the source of stress is emotional, mental, or physical, it is during sleep that a lot of what might be called dealing with and recovering from it occurs. 

Lastly, getting an insufficient amount of sleep is itself a form of stress. When we don’t get enough sleep, stress hormones increase. We also tend to be more moody and reactive when we don’t sleep well. This can lead to reacting more strongly to stressful things in the environment, and sometimes interpreting something as being stressful that we would have viewed differently in a more rested state.  

The takeaway is that stress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels and make things feel more stressful. This relationship between sleep and stress is the main reason we created Qualia Night and the reason it includes adaptogens and calming nootropic substances.

What morning habits support low stress and good sleep?

While there are lots of great morning habits that can help, taking early morning walks is near the top. Going outside for even a brief morning walk has a dual benefit. It counts towards your exercise goals. And it gives you exposure to the sun early in the day. This helps anchor light-sensitive circadian rhythms. In a sense, this habit strengthens the body clock, and both the stress system and sleep are body clock dependent.

The timing of caffeine intake can make a big difference for many people. Caffeine strongly interacts with the body clock. Consuming it in the morning at about the same time most days can have a synchronizing effect on circadian rhythms. Caffeine impacts our brain in ways that cause wakefulness and alertness, so taking it in the afternoon can have the opposite impact on body clock functions, disturbing body clock function and interfering with sleep quality. This is why Neurohacker Collective recommends taking caffeine-containing products early in the day.

A third early morning habit that can help is making sure to get some L-tryptophan early in the day. This can be done by having quality protein with breakfast or by taking a supplement with L-tryptophan—this is one of the reasons we included L-tryptophan in Qualia Life. L-tryptophan is a building block for melatonin, our darkness hormone. The combination of morning bright light and L-tryptophan at breakfast can help support healthier melatonin levels 12-14 hours later.

What evening habits support low stress and good sleep?

When Neurohacker Collective began researching sleep as part of the development of Qualia Night, we found that good sleep is about more than what happens just before bedtime or while you are in bed. What you do starting 3-4 hours before you go to bed seems to have a large impact.

Things that make you more relaxed, calm, and comfortable starting several hours before bedtime can relieve stress and promote good sleep. 

Strive to build habits and create an evening environment that invites feelings of safety, relaxation, and comfort. There are different habits, activities, and interactions that support these qualities…and others that don’t. Some people can watch a scary movie and go right to sleep after. Others can’t. It’s important for you as an individual to learn what works best for your evening.

During the development of Qualia Night, we also found that what was consumed at dinner—foods, beverages and supplements—as well as how much was consumed and when it was eaten could impact sleep for the better or worse that night. 

One evening activity that we’ve found worthwhile for many people is getting outside around the sunset as often as possible. Taking the time to do this seems to be stress relieving—and being in green spaces or nature can be particularly beneficial.

How does finding balance in life support higher productivity, lower stress and better sleep?

The general recipe for high performance, no matter what the area or endeavor, requires doing and recovering from it. The doing category is the time and effort you put into work, studying, exercising, or practicing an activity, as examples. The recovery category consists of things like sleep, breaks, days off, and vacations that allow your body to recoup from what you have been doing.

Doing and recovery from doing are both necessary. But society tends to value things that fall into the doing category much more than recovery, which can lead to higher stress and not allowing sufficient time for sleep.

Finding balance means starting to put more emphasis on all the behaviors and activities that fall in the recovery category. Oftentimes higher productivity isn’t going to come from doing more, but instead will come from being more efficient, which almost always requires finding balance.

Tell us more about the formulation approach at Neurohacker Collective.

The formulation process starts by figuring out what we want a product to accomplish, and determining metrics that indicate whether it does in fact accomplish it. We then spend a great deal of time researching processes and mechanisms that allow for or interfere with accomplishing the goal. After that stage, we start to research individual ingredients. Eventually, we move to a stage where we combine ingredients together and can start to get answers to the all-important question of “does it work?”

Which Qualia product would you recommend as an entry point for people who want to perform at their peak?

Qualia Mind is our original and best-selling product. It is a nootropic, which means it was designed to quickly support mental performance and cognitive skills like focus, concentration, processing speed, and memory. This is our flagship product and is the formula that put Neurohacker on the map. Try a combination of Qualia Mind and the Hapbee Focus signal for maximum concentration.

If you’ve been struggling with “wired and tired” feelings or you want to address nighttime and sleep performance as a way to perform at a higher level during the day, Qualia Night is an excellent entry point. Pair it with the Hapbee Sleepy signal to sleep soundly and wake up recharged and ready to face the day.

Are your kids racing around the house, full of sugar and without Zoom school to keep them occupied? Are your in-laws giving you that look because your kids are out of control? Is your crazy uncle spewing out conspiracy theories to everyone within earshot? It’s that time of year again—time for your annual dose of holiday anxiety.

Or maybe your holiday anxiety looks a little different this year. You’re far from home, unable to travel due to COVID concerns, and just plain lonely. You’re concerned about your grandma who’s alone during her favorite season, you miss throwing your annual holiday party, and your springtime expectations that everything would be back to normal after New Year’s just don’t seem realistic anymore.

No matter what your holiday anxiety looks like, you need to equip yourself with tools to manage it. Contrary to what you might think, it’s not too late for you to get rid of your holiday anxiety so you can actually enjoy this holiday season.

1. Meditate on your goals. When things get a little tense, try this meditation exercise. Think about your goals for the future. They can be as high-reaching as starting a new business or as simple as sending a thoughtful text to someone each day. Remove yourself from the stressful situation you’re in – whether it’s your relatives fighting about politics or your own spiraling thoughts about everything you’re missing this holiday season – and reflect on your goals and how you intend to reach them. Maybe you’ll even dream up a New Year’s Resolution or two!

2. Play your favorite holiday jams. If you don’t have a holiday playlist, find one. Or make one. There’s nothing like music to drown out your anxious thoughts, especially if it’s nostalgic, feel-good holiday music. And don’t forget to let yourself dance around the house from time to time. Here’s a list of 100 holiday favorites to get you started.

3. Spend some time away from screens. We rarely think about the extent to which constant screen time really affects us. If you’re starting to feel anxious and then you glance at the 10 missed messages or 30 unread emails on your phone, you probably won’t feel more relaxed. If your kids are screaming and then a news report of higher COVID cases pops up on the TV, that’s nothing but a recipe for escalating anxiety. What you need to do is take some time away from ALL your screens at least once a day so you can clear your head and regain your sense of balance.

4. Take a holiday bubble bath. Picture yourself in a warm bath filled with holiday fragrances and a closed door between you and the chaos going on around the house. Now make it a reality. Throw off your responsibilities for a few minutes and create a soothing environment for yourself. When you venture back out into the craziness, you’ll be facing it from a place of inner peace. Get yourself this holiday bath bomb set as a reminder that you deserve to relax…or make your own holiday bath bombs.

5. Don’t miss the mistletoe. Did you know that a hug or a kiss can bring tremendous stress relief? Don’t let personal touch fall by the wayside amidst holiday stress. Get caught under the mistletoe with someone you love or call up a friend in your bubble and say you need a quick hug. 

6. Treat yourself to a future getaway. Sometimes what you need in stressful times is something to look forward to. Plan a future getaway for yourself that you can think about when times are especially trying. You probably won’t be able to take your ultimate dream vacation anytime soon, but you can at least steal away to the lake for the weekend, take a local ski trip, or just explore a neighboring town for a day or two. When things get overwhelming, think about your future getaway. Don’t miss this fun list of places to go during the pandemic.

7. Practice gratitude. It may be difficult to find things to be grateful for during this wacky holiday season, but it’s definitely possible. Make a list of what you’re grateful for and come back to it whenever you’re feeling…ungrateful. Bonus points if you can find a way to be grateful for things that would normally drive you crazy, like staying inside (curled up by the fire?), having extra time with your in-laws (making new memories?), or missing the tradition of ice skating with your friends (starting new traditions with your roommates?)

8. Diffuse essential oils. What do the holidays smell like to you? Maybe you think of gingerbread, peppermint, nutmeg, eggnog, or pine trees. Why not bring some of these holiday scents into your home using essential oils or candles? When you smell them, your worries will start to melt away…even in the midst of tension. Check out this list of delightful holiday essential oil blends.

9. Forgive yourself. Sometimes what makes you most anxious is not letting go of your regrets from the past. Maybe you wish you had been there for your dad’s last Christmas, or perhaps you regret the way you scolded your son last week. Whatever regrets you might have, it’s time to forgive yourself. Take a deep breath and let go of the mistakes you’ve made. Learn from them and move on.

Your alarm goes off…but it feels like you haven’t slept at all. You’ve been tossing and turning all night, not getting the deep REM peaceful sleep your body needs. You need to get out of this cycle. Here are the mistakes you’re probably making (and the sleep remedies you need to fix them):

1. Having a random bedtime. I know it’s tough, but you need to set a bedtime and be consistent. Going to bed at 9pm some nights and 2am other nights will completely throw off your natural circadian rhythm. Maintaining a sleep schedule will teach your body to sleep soundly every night. Whenever you need to shift your schedule, let your body adjust gradually by moving your bedtime one hour each night. To find out the ideal time for YOU to sleep and wake up, check out this article. 

2. Eating right before bed. It’s tempting to eat late at night, especially when you’re caught up with work or other activities in the evening. Unfortunately, eating a big meal can negatively impact your sleep quality and even wake you up repeatedly during the night. The best solution is to stop eating at least three hours before going to sleep so your stomach has plenty of time to digest and start feeling sleepy. For more details about how digestion may be affecting your sleep quality, go here

3. Cozying up under heavy blankets. Having too many thick blankets on your bed results in night sweats, which make you feel like you didn’t sleep enough. Choose lighter blankets instead and create a comfortable, cool environment in your bedroom. Other benefits of sleeping in a cool room include increasing your metabolism, decreasing your risk of disease, and producing more natural melatonin in your body, as well as more you can find here. 

4. Consuming caffeine after 2pm. Maybe you’ve heard of the dangers of evening caffeine, but you haven’t been willing to give up your afternoon coffee boost. If you’re serious about getting better sleep, though, you need to find another way to stay awake when you hit your afternoon slump. This sleep study found “400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour.” For a list of healthy, substance-free alternatives to keep you alert in the afternoons and evenings without negatively affecting your sleep, go here.

5. Using your phone in bed. You might be totally wiped out when you get into bed, but as soon as you pick up your phone to check your email or your Instagram feed one last time, your mind will start to wake up. Your phone’s blue light actually persuades your brain it’s daytime—time to be awake. That’s why you need to put your phone away at least one hour before bed, preferably in a place where you’re not tempted to grab it if something pops into your mind. Still not convinced? For more ways your phone is damaging your sleep cycle, read this article.

6. Sleeping alongside your pets. It may seem cold-hearted to kick Fido and Fluffy out of your bed, but it’s just what you need in order to get a better night’s sleep. According to a recent Mayo Clinic study, “Human sleep efficiency was lower if the dog was on the bed as opposed to simply in the room.” No need to shut your pets out completely, however. Dedicate one corner of your room as their space, with cozy beds they love. That way, you’ll still feel their comforting presence—without tossing and turning when they do. Get some inspiration from these super cute dog beds and cat beds.

7. Using bright lights. Having bright overhead lights on when you climb into bed will only confuse your body. To properly prepare yourself for bed, start using soothing lamps or soft tea lights a couple hours before going to bed. Your body will get the message that the day is winding down. If you’re looking for a high-tech light that naturally tells your body when it’s time to sleep and wake up, give The Glow Light a try.

8. Drinking alcohol before bed. Don’t fall for the myth that a glass of wine before bed will make you drowsy enough to sleep easily. On the contrary, late-night alcohol keeps you from attaining deep sleep, makes you dehydrated, and wakes you up periodically throughout the night. One of the best sleep remedies is to cut back on drinking before bed. To learn more about how alcohol affects your sleep, read this article. 

9. Working in your bedroom. If you spend most of your time at home, you really need to carefully define the different areas of your house. Find a place to work or study that’s NOT your bedroom. Your body needs to know that your bed is the place for resting and sharing intimate moments with your partner. For other ways to make your bedroom a sanctuary, click here.

10. Napping at the wrong time. If you’re a bad sleeper, you might feel the need to grab a nap whenever you can in order to supplement your poor nighttime sleep. You need to be careful about when you nap, however. Dr. John Cline recommends taking a 2PM nap because that’s when the natural low in your circadian rhythm occurs. He suggests taking a shorter nap than a full 90-minute sleep cycle so it’s easy to get up and still possible to fall asleep at your normal bedtime. For more advice about how to use naps as a tool to help rather than harm your nighttime sleep, read this. 

11. Staying in bed when you can’t sleep. When you have trouble falling asleep at night, don’t just stay in bed stressing about how you have an early meeting in the morning. That will only make you more alert and cause your mind to associate your bed with wakefulness. Instead, leave your bed and find a comfortable chair to sit in while you read a book or listen to soft music. Dr. Luis Buenaver recommends moving out of your bed after about 20 minutes of not being able to fall asleep. This will relax your mind and allow you to start to feel drowsy again. To find additional sleep tips from Dr. Buenaver, go here.

12. Taking sleeping pills instead of using all-natural Hapbee. For many bad sleepers, taking sleeping pills or melatonin has become what feels like the only answer. It’s no secret that relying on daily medication is incredibly hard on your body. That’s why Hapbee’s Sleepy signal is the perfect all-natural solution to sleeplessness. Make it part of your night time routine to help your body and mind unwind from the day and.  Don’t keep making the same mistakes. Order here: https://hapbee.com/ For authentic stories of how bad sleepers like you have attained peaceful sleep using Hapbee, go here.

Have you ever found yourself nodding off in the middle of a workday or having trouble focusing? Or wondering if you might be just a little too tired to commute safely? I’m guessing your typical response when you feel like that is to down a few cups of coffee or drain an energy drink. Guzzling that stuff all day will keep you awake, but at what cost to your body? For more natural methods to empower and invigorate your body, check out these 27 substance-free ways to stay awake all day.

1. Take Breaks. No matter what you’re focusing your attention on, your brain needs frequent breaks in order to stay sharp and not become fatigued. Studies show taking breaks increases your productivity and improves your overall health. Make a schedule so you know when to take breaks. If you’re feeling drowsy and you’re working on something important, allow yourself a quick break. You’ll find it easier to stay awake and to focus on the task at hand once you get back to it. For tips about how and when to take breaks in order to have optimal brain function throughout your day, go here.

2. Alternate Activities. Boredom definitely won’t do you any favors when it comes to staying awake. You need to alternate your activities so that your mind and body stay active and engaged. When you shift things around instead of doing the same thing for 10 hours straight, your mind is more able to focus on fresh tasks. For an extra cue to your brain that it’s go time for a big project or challenging situation, try Hapbee’s Focus signal. Hapbee is the perfect mental focus headband for when you can’t concentrate or you can’t focus at work. Get it now at https://hapbee.com/ (more info to come—keep reading!)

3. Laugh. Looking for a super fun trick to perk you up? Belly laugh. Studies show this can actually increase your energy. When you start to nod off, find that coworker with the great one-liners or think back to that time your buddy crashed and burned in front of his high school crush. Or better yet, treat yourself to a few minutes of your favorite comedy.

4. Use Rosemary Oil. I know you’re thinking this is just part of the essential oil craze, but don’t write it off just yet. Studies actually show rosemary oil can stimulate brain activity and yield numerous medical benefits. Keep a stash in your drawer and put a little under your nose to wake yourself up. For an affordable option, go here.

5. Soak in Some Sunlight. This is exactly what your body naturally needs to stay awake. Sitting in a dark office can trick your body into thinking it’s time to rest. Getting outside, or at least letting some sunlight shine through your windows, freshens your mind and balances your circadian rhythms. Moreover, inhaling fresh air revives your senses and strengthens your body. For more all-natural ways to stay awake, check this out.

6. Stay Cool. You’re probably familiar with the drowsiness that comes when you’re in a warm environment. Keeping a low (but not too low) temperature increases productivity and helps your brain focus. According to research, somewhere between 72 to 77 degrees is the best temperature. For more information about the ideal room temp to boost productivity, read this.

7. Engage with Others. It’s pretty rare to fall asleep in the middle of a conversation. Talking to others stimulates your brain and builds connection in a powerful way. If you know you’ll be alone for most of the day, consider penciling in a phone call or even a quick grocery store stop where you can engage with someone and get your wheels turning. For more ideas to battle sleep at work, click here.

8. Listen to Music. Jamming out to your favorite tunes keeps your brain energized. Of course, you’ll want to choose music that’s on the lively side, not slow and hypnotic. To indulge in high-quality sound that’ll get your brain moving, check out Sonos.

9. Stay Active. There’s no better way to give yourself an energy boost than to get your body moving. Exercise has tons of benefits that all point to increased vitality, such as endorphins, cardiovascular endurance, higher oxygen levels, and sharper focus. To figure out exactly which workouts are the most energizing for you, go here.

10. Stretch. When you feel tired, one of your natural reactions is to stretch your arms up over your head, right? That’s because stretching actually gets your blood flowing and engages your muscles. Adopt these three wake-up stretches and use them for a quick exercise kick whenever you start to become drowsy.

11. Eat Healthy Snacks. It’s no surprise snacking on potato chips just makes you feel even more sleepy. Your body needs to be fueled properly so it can fight sluggishness. Energizing foods include nuts, granola, hard-boiled eggs, yogurt, vegetables, hummus, and fresh fruit. For a lengthy list of superfuel foods, check out this article.

12. Hydrate. Water is essential to staying focused throughout the day. In fact, if you become dehydrated, you’re more likely to feel fatigued. Plus, water helps with weight loss, digestive health, skin care, and so much more. To see exactly how much water you should drink per day and how a lack affects your body, read this.

13. Get Mad. Your partner won’t thank you for this one, but it will certainly help you stay vigilant. Dr. Jedidiah Ballard suggests dwelling on something that makes you angry and even yelling about it if possible. Spend some time venting about your neighbors or your old boss or whatever gets you going. You won’t have any problem with drowsiness for a while. For more outrageous ideas from Dr. Ballard, go here.

14. Splash Your Face. Head over to the sink and douse yourself with cold water. It’s a surefire way to shock your system and wake yourself up! If you want to put a fun twist on this, ask a family member to spritz you with cold water whenever your eyes start to get a little bit heavy. To discover more about the health benefits of cold showers, go here.

15. Cut Down on Sugar. You might be tempted to eat sugary foods because they hit you with a little burst of energy. Unfortunately, they’ll give you a quick spike and then a crash. You’ll end up feeling even more sleepy than you did before. For a list of other foods that will zap your energy, read this.

16. Massage Strategically. If you’ve ever had a massage, you probably remember feeling relaxed and almost asleep by the end of it. Surprisingly, there are certain parts of your body you can massage to give yourself energy. These pressure points include behind your knees, right below the balls of your feet, the back of your neck, and between your thumb and index finger. For more details about how massage can boost your energy, click here.

17. Strategize Your Time. It’s essential to plan your day so you can accomplish the most important tasks when you have the most energy. If you have a big project for work or an important sales call to make, schedule it in the late morning or early evening. Save the other stuff like sorting emails, getting your hair done, etc. for the early afternoon and evening. To find out your sleep spirit animal and exactly when YOU’RE most (and least) productive throughout the day, take The Sleep Doctor’s quiz.

18. Watch Videos of Cute Animals. This one definitely seems too good to be true. You’re going to have to test it out for yourself. Studies have shown that watching videos of cute animals can boost energy levels and lower negative feelings. Pull up a video of a baby koala or a pygmy hippo and brighten up your day—giving yourself a little energy nudge in the process!

 19. Yoga Nidra. This awesome yoga hack will rejuvenate you and make you feel like you slept soundly all night—even if you didn’t. Start by lying face up on the floor in yoga corpse pose. Then, go through the four stages of brain activity using a guided meditation or yoga nidra instructor. When you reach the delta stage, which is the state of restoration and regeneration, your body will compensate for the quality sleep you might have missed the night before. Take a moment to do this when you feel tired and quickly replace the energy you’ve been lacking. Find out more about yoga nidra here.

20. Get a UVB Light. Sunlight exposure is precisely what your body needs in order to feel energized, but what if it’s snowy January in the Midwest or dreary November in the Pacific Northwest? Using a UVB light has numerous benefits such as prompting dopamine production, decreasing inflammation, supplying Vitamin D, promoting skin health, and more. You’ll be much more energized all winter long if you commit to using a UVB light regularly. For more information about which UVB lamp to invest in and other light hacks, read this.

21. Snack on Bulletproof Collagen Protein Bars. Calculating which foods to eat at which time is exhausting. If you’re looking for a healthy on-the-go snack that energizes you and strengthens your body at the same time, check out Bulletproof Protein Collagen Bars. They satisfy your hunger while keeping you completely focused and fully awake. Order some here.

22. Get a Fatigue Alarm. If you’re really concerned about staying awake in tough situations like driving or working all night, use this gadget that was designed for long car rides. It’s an ear piece that sounds an alarm when your head starts to fall forward from drowsiness. Order the LGI Driver Fatigue Alarm here.

23. Build a Routine. Your body needs to know exactly what you expect from it. Don’t wake up at random times and work on things haphazardly throughout the day. Set a time to wake up and stick to it. When your body understands when it’s time to rest and when it’s time to be productive, you’ll find the balance you need to stay awake all day. To create a healthy routine that will keep you up during the day and asleep at night, click here.

24. Breathe Deeply. This is one of the quickest and most accessible ways to shake off that sleepiness. Simply take some deep breaths. You’ll get the oxygen moving throughout your body and give yourself an energy boost, all while chasing off stress and anxiety. For an unexpected twist, try this wakefulness breathing exercise.

25. Wear Optalert Glasses. These fancy and stylish glasses monitor drowsiness by tracking your eyelid movements and sound an alarm when you get sleepy. Originally designed for the mining industry, they are sure to keep you alert all day. Check them out here.

26. Download the Wakey Wakey App. This one is for extreme situations only. Wakey Wakey prompts you to periodically press a button. If you don’t press it, an annoying sound of your choice will play and wake you up. Get it here.