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Ceremonial cacao is pure, minimally processed cacao: whole beans ground into a paste that keeps all their natural fat, usually single origin and melted into a warm drink. It isn’t an official grade.
Emotional eating means eating to soothe or distract yourself from feelings such as stress, boredom, sadness, loneliness or tiredness, rather than because your body needs food. Almost everyone does it sometimes.
To wake up early, move your alarm 15 minutes earlier every few days, keep the same wake time every day (weekends too), get daylight soon after you get up and go to bed early enough for 7 to…
Lemon balm (Melissa officinalis) is a lemon-scented herb in the mint family, traditionally drunk as a tea for calm, sleep and digestion.
Somatic exercises are slow, gentle movements done with your attention on how your body feels from the inside, rather than on reps, calories or form. Think slow shoulder rolls, long out-breaths and gentle shaking.
Sauna benefits are real but often overstated. Large Finnish studies link regular sauna use with a lower risk of high blood pressure and fewer heart deaths, and many people find it deeply relaxing, but this shows an association…
Sleep apnoea is when your breathing repeatedly stops and starts while you sleep, usually because your airway narrows or closes. Signs include loud snoring, gasping or choking at night and feeling very tired by day.
Valerian root is a traditional herbal remedy for sleep, but the research is mixed. Some reviews find people report sleeping a little better, while the most rigorous trials mostly show no clear difference from a placebo.
Glycine may help some people sleep a little better, but the evidence is thin. Small Japanese trials gave 3g of glycine shortly before bed (30 minutes beforehand in the one that recorded timing), and people rated their sleep…
Magnesium citrate is magnesium bound to citric acid. It is one of the better-absorbed forms, contains roughly 11 to 16% magnesium by weight, and draws water into the bowel, so higher amounts loosen stools.
Adrenal fatigue isn’t a recognised medical condition. The idea is that long-term stress wears out your adrenal glands, but a 2016 systematic review of 58 studies found no evidence for it, and there’s no valid test.
Progressive muscle relaxation (PMR) is a simple technique where you tense one muscle group for about 5 seconds, then let it go for 10 to 20 seconds, working from your feet up to your face.
