If you have followed my work, then you likely know that I recommend three simple strategies to achieve optimal brain health.
Develop brain envy (you have to really care about it)
Engage in regular brain-healthy habits
Avoid anything that hurts your brain
But did you know that one of the fastest ways to hurt your brain is to get less than seven or eight hours of sleep at night?
That’s right! In fact, chronic insomnia triples your risk of death from all causes and is related with cognitive decline.
We are in the midst of an insomnia epidemic. According to the National Institutes of Health, 30% of the population has chronic sleep problems and 10% are affected by symptoms of sleep deprivation during the day. The prescriptions for sleep medications, such as Ambien and Lunesta, have skyrocketed in the past decade.
In 1900 Americans, on average, got 9 hours of sleep a night. In 2008, we got only an average 6 hours of sleep at night. Our brains were not designed to have a 33% decrease in sleep in such a short period of time.
Getting less than 6 hours of sleep has been associated with lower overall brain activity, which affects mood, focus, productivity, weight, health, physical safety, and memory for days after.
Lack of sleep lowers brain activity in the temporal lobes, which are involved in learning, memory, and mood stability. This makes it harder to pay attention, solve problems, and remember important information, and it makes you more likely to make mistakes. Sleep-deprived people are definitely not smarter.
They are not happier either. People who are tired from lack of sleep tend to feel irritable and cranky. In one study, 44 percent of American workers admitted that when they are sleep deprived, they are more likely to be in an unpleasant or unfriendly mood.
Teenagers who average an hour less sleep than their peers have a higher incidence of depression and suicide. When you sleep less, you eat more and are more likely to be obese. The negative effects of sleep deprivation are so great that people who are drunk outperform those lacking sleep.
Fascinating new research has shown that the brain actually cleans or washes itself only during sleep. The brain has a specialized fluid system that helps to rid it of toxins that build up during the day, including beta-amyloid plaques thought to be involved in Alzheimer’s disease. During
the day the brain is so metabolically active managing our lives that this cleaning system is inactive. It only turns on when we’re sleeping.
Without healthy sleep, this waste clearance system doesn’t have enough time to operate, thus allowing toxins to build up over time, which can cause cognitive and emotional problems. Think of sleep deprivation’s effect on your brain as what your home or office might look like if no one bothered to take out the trash for a month. Make sleep a priority and strive to get seven to eight hours a night.
So what do you do when you are lying awake with a restless mind struggling to get sufficient quality sleep? If only counting sheep worked!
While there are many causes of sleep disturbances, a good nutritional supplement that supports your body’s natural relaxation response and healthy sleep cycle can make all the difference. BrainMD Health’s Restful Sleep is one such supplement. Dr. Amen’s formula eases you into sleep, helps you stay asleep all night, and wake up feeling great, not groggy.
“Good sleep makes an incredible difference to health and quality of life. Restful Sleep works gently with your body to help you get the sleep you need.” – Daniel G. Amen, MD
You’re exhausted.
You’ve tried melatonin. You’ve tried magnesium. You’ve even tried cutting off caffeine at 2 PM.
And still, you find yourself staring at the ceiling at 3 AM, wondering what it’s going to take to finally get a good night’s sleep.
You’re not alone.
Roughly one in three American adults reports not getting enough sleep on a regular basis.(1) And here’s the real kicker: most of those people aren’t dealing with the same problem. One person is stressed out and can’t wind down. Another is dealing with physical discomfort. Another is overwhelmed by racing thoughts.
And yet most sleep supplements treat all of them exactly the same.
That’s where BrainMD’s new line of sleep supplements comes in.
Designed by sleep medicine doctor and psychiatrist, Dr. Shane Creado, these three new melatonin-free formulas are built for real people with real sleep issues. They’re science-backed, targeted, and designed to meet your body where it is.*
In this blog, we’ll walk through each one, show you how they fit into the bigger BrainMD sleep ecosystem, and explain why personalized sleep support is the future of sleep upgrades.
And if you’re not sure which one to start with, that’s okay too. We’ll talk about how to find your best match—and why sometimes, it takes a little trial and error to get there.
Why One-Size-Fits-All Sleep Supplements Fall Short
Not all sleep problems are created equal.
Stress-related sleep issues don’t work the same way as physical discomfort-related sleep disruptions. Restlessness from mental hyperactivity is different from jet lag or night-shift circadian chaos.
And yet, most over-the-counter supplements treat all sleep problems with one blanket approach: melatonin.
Melatonin can be helpful for some people, but it isn’t a cure-all. And in certain populations—especially children, teens, and those taking certain medications—melatonin can be problematic. A 2023 review of melatonin safety raised concerns about its widespread use in young people, noting insufficient long-term data and potential hormonal impacts.(2)
That’s one reason BrainMD chose to go melatonin-free with its new line of sleep supplements.
But the real breakthrough isn’t just what they left out. It’s what they put in.
Each of the three new formulas is designed to address a specific type of sleep disturbance:
Deep Comfort Sleep targets extreme discomfort, gut-related issues, and promotes a healthy inflammatory response.*
Stress Relief Sleep helps lower cortisol and soothe the wired-tired brain.*
Quiet My Mind Sleep calms mental overactivity and supports focus-driven brains (think shift workers and frequent flyers).*
These formulas don’t try to knock you out. They try to help you restore balance—physiologically, neurologically, and emotionally.*
That’s what real sleep science is all about.
Three Sleep Formulas. One Groundbreaking Shift in How We Think About Rest.
Instead of offering one all-purpose pill to “knock you out,” BrainMD created three highly targeted, melatonin-free formulas—each one addressing a specific reason people can’t sleep.*
This isn’t marketing fluff. It’s real sleep science in action.
Sleep disruption isn’t just a matter of “I’m not tired.” It can be driven by physical discomfort, high levels of cortisol, or mental hyperactivity—and each of those issues has different root causes, biological pathways, and clinical support options.*
Here’s how the new sleep supplement line breaks down:
Deep Comfort Sleep
For sleep that’s sabotaged by physical discomfort or gut-related issues
What it targets:
Minor aches or body tension*
Occasional joint or body discomfort*
Gut-brain axis disruption(8)*
Fatigue that isn’t resolved with rest*
What it’s made for:
This formula is built for people who wake up tired, feel stiff or achy at night, or have gut imbalance.* It’s especially relevant for adults over 40 or anyone with autoimmune tendencies, joint stiffness, or digestive struggles.*
Why it works:
Boswellia(7), and other specific agents that help support a healthy inflammatory response(6) help attain and balanced, whole-body calm so your system can finally enter a true rest-and-repair state.*
Stress Relief Sleep
For wired brains, tight chests, and cortisol that won’t quit.*
What it targets:
High cortisol levels*
Sleep-onset anxiousness*
Mid-night wakeups tied to stress*
Emotional exhaustion*
What it’s made for:
This is the formula for people who can’t shut off their brain—or who wake up at 2 AM feeling like their fight-or-flight system is still in overdrive.* Think: grief, burnout, job loss, divorce, or just life.*
Why it works:
It supports your adrenal rhythm and helps reduce stress hormone output with ingredients like ashwagandha(9), phosphatidylserine(10), and calming adaptogens that have been shown to reduce nighttime cortisol and improve sleep onset latency.*
Quiet My Mind Sleep
For the racing-thought crowd—think overthinkers and night owls.*
What it targets:
Overactive thoughts*
Mental restlessness*
Shift work, frequent travel, or inconsistent sleep-wake cycles*
Seasonal sleep disruption*
What it’s made for:
If your brain doesn’t know how to “power down,” this is your formula.* It’s safe for adults and teens 14+, and it’s especially useful for people with hyperactive tendencies, neurodivergent patterns, or chaotic sleep schedules.*
Why it works:
This blend focuses on calming the nervous system with nutrients that promote GABA signaling(11) and serotonin balance—like magnesium, saffron(13), L-theanine(12), and lion’s mane.(14)* These help the brain slow down, reduce mental noise, and support deeper REM cycles.*
Each formula is clean, melatonin-free, and built to be part of a system, not a Band-Aid.* You won’t find mystery blends or pixie-dusted herbs here—just targeted, evidence-based ingredients with a clear purpose.*
Coming up next: how these products fit into the BrainMD sleep ecosystem, and why Dr. Shane Creado might just be your new favorite sleep whisperer.
Designed by a Doctor. Built for Real Life.
What sets these new sleep formulas apart isn’t just what’s in them—or what’s left out.
It’s who created them—and the clinical reality they were designed to serve.
Dr. Shane Creado isn’t your average supplement formulator. He’s a double board-certified sleep medicine doctor and psychiatrist who works with Olympic athletes, professional sports teams, and high-performing professionals who can’t afford to be groggy, foggy, or chemically sedated.
His book Peak Sleep Performance for Athletes has become a modern manual for optimizing rest as a tool for mental sharpness, emotional resilience, and physical regeneration.(15) And now, that same expertise is built into every capsule of this new line of high-quality sleep supplements.
"Sleep optimization is the last frontier in peak performance.” - Shane Creado, MD
But Dr. Creado’s approach isn’t just for athletes. It’s for anyone who’s sick of “sleep hygiene” tips that don’t work, tired of melatonin dependence, or stuck cycling through supplements that don’t address why they’re not sleeping in the first place.
These formulas were built to fill the gaps Dr. Creado saw time and again in his clinical practice:
People with physical discomfort, whose sleep never really restores them.*
People with feelings of anxiousness or trauma, who dread the moment their head hits the pillow.*
People with attention issues or stress-fueled busy brains that just…won’t…turn…off.*
And because these formulas are melatonin-free and NSF-certified, they’re appropriate for teens, athletes, and professionals with sensitive systems or drug testing requirements.*
They’re not meant to be addictive. They’re not meant to zonk you out.
They’re meant to reset your system, naturally.*
So… Which One Should I Try First? (And What If I Don’t Know?)
This is the question everyone asks. And the honest answer?
It depends.
Some people know exactly what’s keeping them up at night: a sore shoulder, a racing mind, a life falling apart. Others just know they’re tired of being tired. Either way, choosing the right sleep formula shouldn’t feel like guesswork—but it also doesn’t require perfection.
Here’s the reframe: Not having a single, perfect answer doesn’t mean this approach is vague or unscientific. It means it’s personalized.
In medicine, this is called biochemical individuality—and it’s why even MDs regularly adjust treatments based on how a person responds. It’s not trial-and-error. It’s trial and insight.
We see this all the time:
Some people respond better to ashwagandha than L-theanine*
Some sleep deeper on saffron than magnesium*
Some need nervous system support, while others need their physical discomfort dialed down first*
That’s not a flaw. That’s your body’s way of telling you what works.
Our Advice?
Start with the formula that matches your dominant sleep struggle—aches, stress, or mental overactivity.* Give it a solid two weeks.* If it doesn’t get you where you want to go, try layering in another or switching to a different one.*
Sleep is a system, not a switch that you can turn off and on like a light. And BrainMD’s sleep ecosystem is designed to support that system holistically.*
Also worth noting: some of these products pair beautifully with existing BrainMD formulas like Calm My Brain, NAC, Everyday Stress Relief, or Brain Curcumins. This isn’t a one-and-done approach. It’s a toolkit.
The BrainMD Sleep Lineup at a Glance
Still not sure which sleep formula is right for you?
This quick-reference chart breaks down all five of BrainMD’s core sleep and relaxation products—including the three new melatonin-free formulas, plus the two foundational classics Put Me To Sleep Naturally and Restful Sleep.
Whether your challenge is falling asleep, staying asleep, or shutting down a racing brain, this guide will help point you in the right direction.*
Each of these formulas stands on its own. But taken together, they form the foundation of BrainMD’s comprehensive, personalized sleep ecosystem—one that honors the fact that no two brains (or sleep problems) are alike.*
Pro Tip: If you’ve had mixed results with melatonin, focus on the melatonin-free options first.* They offer a completely different approach to sleep support—one that’s often more sustainable for long-term use.*
Final Thoughts: Sleep That Meets You Where You Are
Here’s the truth no one tells you: You’re not broken. You’re just mismatched.
Most people struggling with sleep don’t need another generic sleep aid. They need a protocol that actually understands what they’re going through—and meets them there.
That’s what BrainMD’s new sleep supplement line is about.
It’s not about knocking you out.
It’s about helping your body do what it already wants to do: rest and repair.*
Whether your challenge is stress, physical discomfort, or a mind that just won’t stop running, there’s now a formula built for that exact issue.* One that doesn’t rely on melatonin. One that’s backed by a doctor who’s seen it all.*
And one that plays well with your body—not against it.*
So, if you’ve been burned by sleep supplements in the past—or if you’ve never really found the right fit—this is your invitation to try again.
You deserve sleep that works for you.*
Let BrainMD help you find it.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Meet Dr. Shane Creado
Shane Creado, MD is a double board-certified sleep medicine doctor and psychiatrist who specializes in optimizing brain performance through better sleep. He’s worked with Olympic athletes, professional sports teams, and elite performers across the world—from the NBA to the PGA to the U.S. Olympic Committee.
Dr. Creado is the author of Peak Sleep Performance for Athletes and serves as the VP for the Americas for the International Society for Sports Psychiatry. He is also the creator of the Overcoming Insomnia course for Amen University and consults with Amen Clinics on clinical strategy and supplement formulation.
His mission: to deliver personalized, non-pharmacological sleep supplements that help real people feel and function better—without dependency, grogginess, or guesswork.
Learn more at shanecreado.com or follow @peaksleepperformance on Instagram.
References:
CDC. 1 in 3 adults don’t get enough sleep. https://sleepeducation.org/cdc-americans-sleep-deprived/
Videnovic A, Zee PC. Melatonin use in children: Safety concerns. https://pubmed.ncbi.nlm.nih.gov/37451058/
Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013. https://pubmed.ncbi.nlm.nih.gov/24136970/
Hogenkamp, et al. Acute sleep deprivation increases portion size and affects food choice in young men, Psychoneuroendocrinology, 2013 https://pubmed.ncbi.nlm.nih.gov/23428257/
Abbasi B, et al. Magnesium supplementation in insomnia. J Res Med Sci. https://pubmed.ncbi.nlm.nih.gov/23853635/
Daily JW, et al. Efficacy of turmeric extracts and curcumin. J Med Food. 2016. https://pubmed.ncbi.nlm.nih.gov/27533649/
Ganpeng, et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: systematic review and meta-analysis. BMC Complementary Medicine and Therapies, 2020 https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02985-6
Mayer, et al. The gut-brain axis, Annual Review of Medicine, Vol 73, 2022. https://tinyurl.com/2b5n2wdy
Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults Indian J Psychol Med. https://pubmed.ncbi.nlm.nih.gov/23439798/
Starks, et al. The effects of phosphatidylserine on endocrine response…J Int Soc Sports Nutr July, 2008 https://tinyurl.com/hc8he4du
Arora, et al. GABAergic implications in anxiety and related disorders, Biochemical and Biophysical Research Communications, Sept 2024. https://tinyurl.com/5rk46hbt
Hidese, et al. Effects of L-theanine on Stress-Related Symptoms and Cognitive Functions in Healthy Adults Oct, 2019 https://tinyurl.com/2dnhcj3a
Lopresti AL, et al. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep. https://pubmed.ncbi.nlm.nih.gov/32056539/
Lee KE, et al. Hericium erinaceus (Lions Mane) improves mood and sleep disorders…. Evid Based Complement Alternat Med, April 2019 https://pubmed.ncbi.nlm.nih.gov/31118969/
Creado SA. Peak Sleep Performance for Athletes. 2020. https://tinyurl.com/58prxh3k
You forgot why you walked into the kitchen.
Again.
You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on?
Gone.
Your first thought is probably the scariest one: Is this Alzheimer’s?
But here’s the good news: it might not be.
See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis.
For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac.
MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention.
This article is about what that means—and what you can do about it.
What Is Mild Cognitive Impairment (MCI)?
MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life.
People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes.
There are two forms of MCI:
• Amnestic MCI, which primarily affects memory
• Non-amnestic MCI, which may impact attention, problem-solving, or language
Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2).
Why Does MCI Happen?
It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not.
Here are some of them:
Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3).
Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4).
Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5).
Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood.
Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6).
The encouraging part? Many of these risk factors are things you can actually do something about.
And they’re not as hard to fix as you might think. Read on.
Lifestyle Changes That Make a Difference
The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include:
Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone.
Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks.
Social engagement: Isolation is a known risk factor for cognitive decline; connection matters.
Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8).
Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help.
Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9).
Nutrients That Support Brain Health
Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey.
Omega-3 Fatty Acids (DHA & EPA)
DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10).
B Vitamins (B6, B12, Folate)
These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11).
Vitamin D
Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12).
Magnesium
This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13).
Phosphatidylserine
A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15).
Curcumin
The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16).
These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport.
When to Get Evaluated
So how do you know when to act?
Here are some signs that an evaluation might be warranted:
You (or someone close to you) notice worsening memory or confusion
You’re having difficulty completing familiar tasks
Language is slipping—you’re forgetting common words
You’re making poor judgments or frequently misplacing things
You’re withdrawing from social or professional activities
There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation.
It’s Not Too Late and You’re Not Alone
MCI is scary. But it’s not hopeless.
It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this.
And if you do, you’ve got options.
This isn’t about fear. It’s about awareness. Which leads to action and empowerment.
It’s about taking your brain off autopilot and getting back in the driver’s seat.
Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless.
Not even close.
________________________________________
References:
1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308.
2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270.
3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231.
4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61.
5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615.
6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619.
7. Ngandu T, et al. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263.
8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377.
9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022.
10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464.
11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244.
12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089.
13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
14. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649.
15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121.
16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.
Spring has sprung!
Now that the days are getting longer and temperatures are getting warmer, many are heading outside to ramp up their physical fitness.
Engaging in physical activity is important for everyone, especially for those who’ve lived a sedentary lifestyle during the cold and dark winter months. Whether you enjoy hiking, biking, horseback riding or just taking a walk, being outdoors has an overall positive effect on vitality.
One popular and accessible activity you might consider is tennis.
Tennis Basics
Classified as a racquet sport, tennis can be played competitively or for recreational enjoyment. It’s played by two people (singles) or four people (doubles).
Tennis is a good way to maintain agility, fitness, and strength. It’s also a superb cardio sport that develops athleticism and superb hand-eye coordination.
Health Benefits of Tennis
Offering a wide range of health benefits, tennis:
provides aerobic exercise¹
burns body fat
improves muscle tone
promotes healthy blood pressure and resting heart rate
boosts metabolic function
sharpens reaction times
In addition to its physical benefits, tennis has many other advantages. Though tennis can be a physically demanding sport, it’s considered a non-impact sport.
Tennis can be a great way to meet new people or spend more time with friends or family. It can be an enjoyable hobby that helps relieve stress.
It’s also a versatile sport suitable for all ages and skill levels.
Tennis Cautions
If you’ve ever watched tennis live or on TV, you know that the sport requires stamina and excellent dexterity. This might not be the right sport for those who get winded quickly or have reduced mobility.
The sport can come with other physical problems too, most famously “tennis elbow.” This condition may result from excessive playing or repetitive movement and involves irritation or swelling of the tendons in the elbow. Though the name specifically indicates the elbow, a player may also experience pain in their forearm or wrist.
A tennis player may experience pain in their knees or back. They may have soreness in any number of muscle groups. Also, they may feel pain in their joints.
Proper technique may help reduce the potential for injury, so working with a tennis instructor or experienced player might be a good idea if you’re just starting out with the sport. Also, if you have any pre-existing injuries, consider consulting a physical therapist or sports medicine specialist before hitting the court.
Tennis Tips
Though many people forget or skip this step, it’s important to warm up before you start volleying or begin a match. Stretching can help prevent tares, pulls, or other muscle pain. Releasing, or breaking down, your muscles is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness.
Also, it’s vital to remain well hydrated, especially if you’re playing outside on a warm day. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle.
It’s important to stay physically fit, even on days you aren’t playing tennis. Working out (specifically weight training) can help keep your muscles strong and reduce the possibility of sustaining a serious injury.
One of the most important tennis tips is to be mindful of pain. If you experience pain, hold off on playing until you’ve recovered and closely monitor the situation in case the pain returns. You can also switch to a less rigorous activity until you feel strong enough to resume playing tennis.
Although tennis can be a great exercise and a lot of fun, it’s important not to overdo it!
Other Racquet Sports to Try
If tennis sounds a little too intensive, you might consider one of these racquet sports…
Badminton
A racquet sport that’s set up much like tennis, badminton isn’t as physically demanding as tennis. Badminton can be played in singles or doubles and requires some agility and good hand-eye coordination.
Though there’s potential to injure yourself while running or lunging, the lightweight racquet probably won’t cause the same level of pain associated with tennis elbow. Also, getting hit with a shuttlecock (as opposed to getting beaned with a tennis ball) is unlikely to cause serious injury.
Table Tennis (Ping-pong)
Table tennis is a type of coordination exercise. It involves your cerebellum, the part of your brain that helps coordinate muscle activity. Though it only accounts for 10 percent of the brain’s total volume, the cerebellum contains about 50 percent of the brain’s neurons, and is involved with both physical and thought coordination.
In addition to providing exercise, coordination enhancement, and brain stimulation, playing table tennis can provide hours of fun with your family and friends. Dr. Daniel Amen has referred to table tennis as the world’s best brain sport.
Other racquet sports include racquetball, squash, and pickleball.
But Wait, There’s More…
Health Benefits of Racquet Sports
Here’s another reason to play racquet sports. A 2016 study in the British Journal of Sports Medicine² that followed more than 80,000 adults found that those who played tennis, table tennis, squash, and other racquet sports had the lowest risk of dying during the nearly decade-long research.
Nutritional Support
Any exercise or physical activity requires energy. To perform at your best, you need sufficient reserves of vitamins, minerals, and other nutrients.
Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. To prevent periods of low energy, it’s crucial to take the right dietary supplements.
Every supplement regimen should include ultra-pure vitamins and nutrients that are proven essential for your health, energy levels, mental focus, and physical performance. At BrainMD, we’re proud to recommend…
Brain & Body Power MAX
Brain & Body Power MAX is for those who want a truly powerful dietary supplement system that provides superior memory and brain support.* It offers clinically significant levels of vitamins, minerals, omega-3s, concentrates of herbal and food plants, and other nutrients that support, promote, and enhance both brain and body.*
This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.*
For optimal benefit, we recommend taking 2 packets each day.
Each packet of Brain & Body Power MAX contains:
NeuroVite Plus Multivitamin (2 capsules)
Over fifty vitamins, minerals, plant extracts, and other nutritional ingredients (all in their most active forms) combine to give you the clinically-proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus Multivitamin is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients.*
Omega-3 Power (2 capsules)
To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power. This fish oil concentrate provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.*
Brain & Memory Power Boost (3 capsules)
Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.*
The Ball Is in Your Court
As a general goal, aim for at least 30 minutes of some form of physical activity every day. Doing a coordination activity, like tennis, can improve your balance, processing speed, focus, and energy. It also can help you burn calories and just have fun.
Try adding tennis, or another racquet sport, to your weekly exercise regimen!
At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your sleep and overall well-being. For more information about Brain & Body Power MAX, or our full list of supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Groppel, J. L., & Roetert, E. P. (1992). Applied physiology of tennis. Sports Medicine, 14(4), 260–268. https://doi.org/10.2165/00007256-199214040-00004
2. Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: A cohort study of 80,306 British adults. British Journal of Sports Medicine, 51(10), 812–817. https://doi.org/10.1136/bjsports-2016-096822
The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that is derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour rhythms, and facilitating sustained and deep sleep.
Signs of Low Serotonin
Unfortunately, far too many people aren’t naturally producing enough serotonin to consistently experience its calming, positive effects. Inadequate serotonin is linked to low mood, negative behaviors, unhealthy sleep patterns, and many other physical and mental problems.
Signs of possible low serotonin or functional serotonin deficiency:
Racing negative thoughts at night
Difficulties with mental sharpness
Carbohydrate cravings and binge eating
Digestive and other intestinal problems
Sleep problems
Feeling overwhelmed and unhappy
Headaches
Anger and irritability
Sleep Cycles
Most people realize that the quality and quantity of their sleep can have a direct impact on how well they function during the day. But did you know that what you do during the day can affect how well you sleep at night?
Getting appropriate levels (at least 10 to 30 minutes) of sunlight on your skin during the day can help maintain your body’s natural production of vitamin D3, which promotes the production of serotonin molecules. In the evening, the brain naturally converts serotonin into melatonin, the main sleep hormone. Getting sufficient levels of serotonin during the day may improve your chances of getting a good night’s sleep.
Anything that disrupts this sleep/wake cycle, like excessive caffeine, alcohol or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school or home. Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, it’s recommended that you get between 7-9 hours of sleep each night.
If you have difficulties turning off your brain before bedtime, or if you just need more calm in your life, here are 3 ways serotonin can help you stay in a restful state of mind…
3 Ways to Naturally Increase Serotonin For Sleep
1. Consistent Physical Exercise
Exercise is a serotonin intervention – it boosts serotonin in your brain. Multiple research studies have demonstrated that exercise increases the blood levels of tryptophan,¹ which gets into the brain to make more serotonin available. Consistent physical exercise is one of the best ways to improve your serotonin levels and has many other positive effects on your brain and body health.
2. Increase Serotonin with Food
Very few foods contain premade serotonin and once absorbed into the blood, it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it is possible to support the brain’s serotonin needs by eating foods that boost the brain’s tryptophan levels. Some examples of foods rich in L-tryptophan are: spirulina, seeds (especially pumpkin), squash, chia, watermelon, grass-fed meats (beef, lamb, goat), free-range poultry (chicken, turkey, duck), wild caught salmon and tuna, peas and beans (not canned), tofu, tempeh, tahini, natto, edamame, eggs (especially the whites), and spinach.
3. Get Nutritional Support
Getting high-quality sleep is essential to wellness. If you have problems falling asleep, a safe, scientifically formulated dietary supplement may help you achieve restful sleep.
One of BrainMD’s highly effective, natural sleep aids is Serotonin Mood Support.
Naturally Calming Serotonin for Sleep: Serotonin Mood Support
BrainMD's Serotonin Mood Support is a natural solution that helps increase the production of calming brain waves, correct stress-related nutritional deficiencies, and promote relaxation that will enable good quality sleep.* It can help you handle the ups and downs of life with more composure.* This formula includes:
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Vitamin B6 is fundamental to healthy brain function.* It’s also an essential cofactor for enzymes that make serotonin and other key transmitters.* It works in harmony with methylfolate and methyl-vitamin B12 to support the brain’s structural brain maintenance and functional efficiency.*
Methylfolate is pre-activated and is the body’s most readily utilized form of the folate vitamin.* It’s better utilized than folic acid, which is a manufactured substance not found in nature.* Many people cannot efficiently convert folic acid into usable folate (methylfolate).*
Methyl-cobalamin, the body’s most readily-utilized form of vitamin B12, is paired with methylfolate to help ensure the brain has sufficient methyl to make melatonin (our sleep hormone) and has the biochemical tools for renewing and maintaining its nearly 200 billion cells.* We avoid using cyano-cobalamin, which contains toxic cyanide.*
Saffron is the world’s most expensive spice, saffron has a long history of being used to induce happiness.* Saffron concentrated extracts have consistently improved mood, stress, and other mental functions in many clinical trials.²*
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Lifestyle habits such as consuming smart carbohydrates in moderation, seeking out healthy foods rich in tryptophan, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote restful sleep.*
Try Serotonin Mood Support today!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Serotonin Mood Support and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Melancon, M. O., Lorrain, D., & Dionne, I. J. (2012). Exercise increases tryptophan availability to the brain in older men age 57-70 years. Medicine & Science in Sports & Exercise, 44(5), 881-887. https://doi.org/10.1249/MSS.0b013e31823ede8e
2. Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre, F., Vaysse, C., Bertrand, K., Abrous, H., Vauzour, D., Brossaud, J., Corcuff, J. B., Capuron, L., & Kennedy, D. O. (2021). Effects of saffron extract supplementation on mood, well-being, and response to a psychosocial stressor in healthy adults: A randomized, double-blind, parallel group, clinical trial. Frontiers in Nutrition, 7, 606124. https://doi.org/10.3389/fnut.2020.606124
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