

The rise in popularity of nootropics has skyrocketed in recent years, and for evident reasons…
What was once viewed as an industry scam, if you will, is now gaining merit through scientific research as an efficacious and effective "drug".

In what follows, we'll be diving into the world of nootropics, defining what it is, what it does, its many potential benefits
and side effects, and detailing the optimal way of supplementation for best results.

## What are Nootropics?

Otherwise referred to as brain boosters, cognitive enhancers, or smart drugs, nootropics are a class of substances, typically taken via a nutritional supplement, that are used to experience some type of brain function enhancement, whether mood, focus, memory, or otherwise.

Though commonly termed a "drug", nootropics aren't technically categorized as such. Instead, by definition, they're simply a formulated supplement, typically offered in soft gel capsules or powders, clinically proven and supported via trials to be beneficial for the brain and safe for consumption.

Because nootropics are becoming increasingly popular, it's important to practice due diligence before purchase and consumption of any given nootropic supplement. With nearly 100 nutrients now classified as a nootropic, only a few are truly and definitively effective brain boosters.

Below are some of the most popular types of nootropic supplements and nootropic supplement ingredients:

 - <LinkSubstance substance="caffeine">Caffeine</LinkSubstance>
 - <LinkSubstance substance="alpha-gpc">Alpha-GPC</LinkSubstance>
 - <LinkSubstance substance="ashwagandha">Ashwagandha</LinkSubstance>
 - <LinkSubstance substance="lions-mane">Lion's Mane</LinkSubstance>
 - <LinkSubstance substance="kanna">Kanna</LinkSubstance>
 - <LinkSubstance substance="l-theanine">L-Theanine</LinkSubstance>

While these are certainly not all of the types of nootropics and nootropic ingredients, they're certainly some of the most common…

## Potential Effects of Supplementing with Nootropics

Controversial in their own right, nootropics are often perceived as ineffective at best depending on whom you ask.
Contrary to this belief, *real* nootropics are proven beneficial, offering many potential brain-boosting effects when supplemented on a consistent basis.

The question of whether or not nootropics really work is the wrong question to ask. Instead, you should be asking
whether or not you're supplementing with the right ones…

Though more research certainly needs to be done on this subject before conclusively backing its many claims,
there's no denying the merit behind the right nootropics. With that said, below are some of the most common and researched effects of supplementing with nootropics.

- Optimized Brain Function and Cellular Repair
- Improved Memory and Processing
- Boosted Mood
- Increased Focus and Attention Span
- Maintained Healthy Blood Flow
- Promotes Alpha Brain Waves (i.e. relaxation, mental clarity, etc.)

Again, while nootropics appear to support a myriad of healthy brain-boosting benefits, more research needs to be
done before conclusively suggesting any such claims as definitive and guaranteed.

Though the potential benefits are plenty, supplementing with nootropics doesn't come without potential downsides;
that is if you opt to purchase and consume those with suboptimal formulas…

While they aren't harmful in any way and although they haven't shown any serious side effects from long-term use,
they may result in minor side effects such as heavy eyes or mild headaches. These potential negative effects, however,
 are likely less related to the nootropic itself and more related to the method of ingestion or the lack of hydration.

In any case, if you do happen to experience any such side effect, it's important to refrain from consumption immediately.
It goes without saying, then, that it's imperative that you steer away from cheap and inferior nootropic supplements and instead opt for those that boast credibility and authority in the space.

## The Benefits of Cycling Nootropics

Withstanding the many benefits discussed above, it's important to understand that such benefits vary from person to person, and they depend greatly on the method of consumption and the overall brain chemistry of the individual.

In other words, while some may find a given nootropic to be extremely effective at regular doses, others may find their tolerance to be too weak or too strong. Further, while generic nootropic supplements are generally non-addictive, pharmaceutical-grade smart drugs might be.

This begs the question of what the most optimal means of consumption is when it comes to nootropic supplementation. One potentially beneficial supplementation strategy? Cycling…

In short, cycling is a pattern that you follow that defines when you supplement with the nootropic and for how long. A simple
 example of a standard nootropic cycling approach would be to take it for five days straight followed by a 2-day break,
  repeating this process for a set period of time; this would otherwise be identified as a “5 days on, 2 days off” cycling approach…

What's the benefit of this, you ask?! Simply put, it helps you maintain and manage tolerance levels so as to ensure
consistent effectiveness of the nootropic without the need for an increase in dosage.

While many often presume that tolerance leads to addiction, this statement tends not to equate to truth.
Nevertheless, the possibility for such a scenario to occur isn't impossible.

## Final Thoughts

Whether you're a beginner or an expert in the field of nootropics and nootropic consumptions, there are several
qualities and components to look for when searching for a nootropic supplement for you.

While most of them are quite obvious, it's evident that many who are interested in supplementing with nootropics approach it with ignorance,
 failing to consider the simplest of checkpoints.

With that said, it's firstly important to ensure quality over everything. Next, it's a good practice to identify whether or
 not the brand you're purchasing from or the formula of the product itself has been well-researched and backed by strong evidence.
Finally, avoid stimulated formulas, seek out clean labelling, and only proceed to purchase once you're totally comfortable and confident in the product and company behind it.

Otherwise, enjoy the many brain-boosting benefits that will come your way!


A gentle introduction into nootropics; their effects, benefits and possible pitfalls.

An Introduction to Nootropics


Having a good night sleep is the most important factor when trying to improve your productivity and focus during the day.
A lack of sleep has a significant negative effect on human functioning by decreasing productivity, reducing both short-term and long-term memory
as well as worsening overall mood. <Ref id="sleep1" />

Some supplements have shown to reliably improve one's sleep.
In this article, we focus on natural substances that have little to no negative side-effects and can be safely consumed on a regular basis to improve sleep.
Although, there exist many more substances that may help one to fall asleep (such as alcohol), these substances do not contribute
to the overall sleep quality and can be harmful to one's health. Therefore, such substances will not be mentioned here.


## L-theanine
<LinkSubstance substance="l-theanine">L-theanine</LinkSubstance> is a popular substance that has been proven to reduce anxiety and calm you down.
Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine.
 Its chemical name is L-γ-glutamylethylamide in which the L refers to the specific orientation of the molecule. When speaking about theanine it is
  generally referring to L-theanine, the form in which it is naturally most found.
Besides reducing anxiety, L-theanine also has a special interaction with <LinkSubstance substance="caffeine">caffeine</LinkSubstance> that may reduce
wakefulness induced by caffeine.

Taking 200-400mg of L-theanine roughly 45 minutes before bedtime should help you fall asleep better.

## Magnesium

Research has shown that magnesium may help you fall asleep quicker and keep you
 sleeping for longer periods of time<Ref id="sleep6"/>. However, supplementing with magnesium only helps if you're deficient in magnesium which may not be the case if you have a healthy diet.
  If you believe you might not get enough magnesium from your diet, we recommend supplementing with at least 200mg of magnesium Bisglycinate before bedtime to increase your sleep quality.

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## Apigenin

<LinkSubstance substance="apigenin">Apigenin</LinkSubstance> is a naturally occurring compound found in many plants, such as; celery, celeriac, chamomile and parsley.<Ref id="Apigenin01"/>
Apigenin has been shown to have a muscle-relaxing and sedative effect.<Ref ids={["sleep4", "sleep5"]}/>
This substance is often consumed through chamomile tea, but can also be purchased in capsules.
A good dosage for apigenin is 50mg before bedtime.

## Ashwagandha

<LinkSubstance substance="ashwagandha">Ashwagandha</LinkSubstance>, known scientifically as _withania somnifera_, is a plant in the nightshade family that grows in various parts of the world.<Ref id="Ashwagandha01"/>
It has been used traditionally in India as a medicine. The _somnifera_ part of the latin name for the plant means "sleep-inducing" and the name ashwagandha is a combination of the Sanskrit words ashva and gandha, horse and smell.
 Both reflect on the properties of the herb, which supposedly has calming properties and smells like a horse.<Ref id="Ashwagandha02"/>
Ashwagandha has been shown to reduce cortisol, and therefore stress, levels <Ref ids={['sleep2', 'sleep3']} />. Stress is
a common factor that prevents people from falling asleep. If you feel stressed at night, taking ashwagandha could calm you
down and help you fall asleep quicker.

## Melatonin

Melatonin is a hormone that your body produces in response to your circadian rhythm. Melatonin can be supplemented if your sleeping schedule
is irregular because of night shifts or a jetlag.

If you have a steady sleeping schedule then supplementing melatonin will not help you fall asleep, and we don't recommend taking melatonin.


## Glycine

Supplementing 2-3g of glycine before bedtime has been shown to improve the sleep quality and reduce fatigue<Ref id="sleep7" />.
This effect could possibly be explained by the fact that glycine decreases the core body temperature which plays an important role in sleep.
Furthermore, glycine increases serotonin levels which play an important role in sleep.



Several supplements can improve your sleep, reduce insomnia and make you feel more awake the next day.

Supplements for improving sleep


There are many tips and tricks across the internet and social media to increase your motivation and productivity. However, to see the most success, it is best to play to the body’s natural motivation-driver, dopamine.

## What is Dopamine?
Dopamine is a type of chemical released by the brain called a neurotransmitter, which means that it helps nerve cells send signals to each other. These messages that dopamine sends make you feel satisfaction, pleasure, and motivation. Because of this, dopamine is often considered to be the hormone that makes you feel “good.”

There are many things that can trigger a rush of dopamine, such as shopping, sex, or smelling cookies as they bake.

Dopamine does more than just make you “feel good,” though, playing a role in the following body functions:
- digestion
- blood flow
- heart and kidney function
- executive functioning
- mood and emotions
- memory and focus
- pain processing
- motor control
- sleep
- stress response
- pleasure and reward-seeking behavior
- pancreatic function and insulin regulation

## Dopamine’s Effect on The Body and Behavior
Dopamine is an integral part of the brain’s reward system, playing a role in reinforcement. When an action causes a release of dopamine, it makes it more likely for you to repeat that action. Eventually, your body can get to the point where just anticipating an action that has previously been associated with pleasure can raise dopamine levels<Ref id="dopa1"/>.

Going back to the way that baking cookies can trigger a dopamine release, if you enjoy eating cookies as a comfort food, your brain may release more dopamine when you smell them baking. Then, when you eat the cookies, your brain is flooded with dopamine, which helps to reinforce this craving.

Dopamine creates a cycle of motivation, reward, and reinforcement.

When you have the right amount of dopamine in your body, you will likely feel focused, motivated, alert, and happy. These feelings are ideal for planning, learning, and productivity.

However, when dopamine levels are low, you will have difficulty concentrating, may feel less motivated and enthusiastic, and may have poor coordination or movement difficulties.

## Dopamine and Motivation
Many people associate dopamine with pleasure, but in reality, it is a brain chemical that does more than respond to rewards; it encourages you to seek them.

This is because the brain craves this sense of reward, so when it learns that a particular action leads to a pleasurable feeling, it releases dopamine as a way to encourage you to repeat this action. Additionally, your brain uses this dopamine release to determine if a mental task is worth the effort<Ref id="dopa2"/>.

Knowing this, it is possible to utilize dopamine as the motivation neurotransmitter to improve your productivity<Ref id="dopa3"/>. By making something like crossing an item off your to-do list pleasurable, you can trick your brain into releasing dopamine, making you more likely to repeat these actions and be more productive.

## Key Takeaways
The neurotransmitters produced by the body play essential roles in many different functions. Dopamine is one neurotransmitter commonly considered for its ability to make someone feel good, yet it also plays a large role in motivation.

Dopamine serves as the driving force behind motivation, with the brain seeking the rush of dopamine released by certain actions. By manipulating your dopamine levels, you can increase your productivity and motivation.











Dopamine plays a critical role in one's motivation. Therefore, it's imperative to understand the role of dopamine if you want to optimize your motivation.

The Role of Dopamine in Motivation





With several pillars of health to consider when seeking to optimize your overall wellness, many often forget about sleep and its importance. As a result, many fail to reach the deep stages of sleep and instead wake up unproductive, unenergized, and frankly unhappy a lot of the time.

Whether or not this is a result of the persistent “hustle culture” or “sleep when you’re dead” analogy that is constantly being pushed in today’s society, it’s undeniable the vital importance of quality sleep.

Additionally, it’s often debated how many hours of sleep we require on a nightly basis in order to achieve an optimal level of rest. While it’s typically agreed upon that 7-9 hours is ideal, sleep duration is not the only component of sleep quality to consider; it’s also important to consider and understand the entirety of the sleep cycle and the role it plays in sleep quality.

With that said, in what follows, we’ll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule so as to wake up feeling refreshed and recharged every time.

## The Four Stages of Sleep

Generally speaking, there are four stages of sleep that one enters throughout a period of rest. These four stages are as follows: awake, light sleep, deep sleep, and the ever-popularized REM sleep.

Notably, the first three stages are categorized as NREM, or non-REM sleep, with the fourth stage, of course, being REM sleep…

While each is important in their own respect, they all play individual roles in maintaining and achieving optimal sleep quality, thus improving and optimizing one’s mental and physical health in the process.

Additionally, as you progress through each stage of the sleep cycle, it becomes increasingly more difficult to be awoken, hence the deeper the sleep. With that said, the following will be a detail into what each stage of sleep is and what role it plays in the sleep cycle.

### Stage 1: Awake

Obviously stated, stage one of the sleep cycle is the phase in which you first place your head on the pillow with the aim of falling asleep. Evidently, the time it takes for you to reach stage two will largely depend on how tired you are and how isolated your environment is from distraction.

Because your body and brain have yet to fully relax, brain activity is still apparent in this stage. As such, you may experience brief moments of “dozing” with brief moments of awakening.

In short, this stage can be characterized by the time spent in bed to the moment at which you officially fall asleep. Stage 1 typically lasts 1-5 minutes.

### Stage 2: Light Sleep

Once you’ve dozed off into a state of subdued unconsciousness and your muscles have fully relaxed, your body will begin to slow its breathing, reduce its heart rate, and reduce its internal body temperature. This is what characterizes stage two of the sleep cycle.

While many consider this to be “sleep”, your brain still shows small amounts of activity, thus defined as “light sleep”. While this stage typically lasts anywhere between 10-30 minutes during the first sleep cycle, it depends largely, however, on how isolated your environment is from distraction; many can still be awoken quite easily in stage two…

### Stage 3: Deep Sleep

Otherwise known as “deep sleep”, stage three is arguably the most important stage for restoration and recovery. Without reaching deep sleep, you’re likely to awake groggy and grumpy.

Characterized by a further reduction in breathing rate, heart rate, pulse, and brain activity, stage three is known to be a difficult stage to awake someone from their slumber. Further, it’s also the stage that promotes blood flow, muscular recovery, hormonal release, and cellular repair.

Notably, stage three is the longest of the first three stages, especially during the first half of the night. Upon exiting this stage, you’ll have officially entered what’s known as REM sleep…

### Stage 4: REM Sleep

REM sleep is the stage at which we experience rapid eye movement and it becomes increasingly longer as the night goes on. In other words, while the first phase of REM may only last a few minutes, the final phase may last upwards of an entire hour.

Unlike the first three stages which happen to experience a reduction in brain activity, breathing, and heart rate, stage four happens to result in the opposite. As such, this stage is scientifically presumed to be imperative for cognitive functions such as memory, deep learning, and creativity.

As you can imagine, REM sleep is likely where you’ll experience the most vivid of dreams… Because of this, REM sleep is also characterized by a level of paralysis, intended to inhibit body movement so as to not physically act out the dreams you’re experiencing.

## Optimizing Your Sleep

There are several ways to improve your overall sleep quality, whether it be lifestyle interventions or otherwise…

Firstly and arguably most importantly, it’s imperative that you follow a consistent sleep schedule. Failing to do so will only result in a disruption to your internal clock, thus an impairment to your overall sleep quality.

Unfortunately, this can’t always be avoided, as life can become quite busy… In such a case, it’s your personal responsibility to do all that you can to optimize your sleep environment so as to increase the likelihood of a quality night’s sleep.

Some of the best practices and lifestyle interventions to aid in such an endeavour include but are certainly not limited to the avoidance of blue light before bed, the reduction of caffeine consumption, the frequency of exercise, the optimization of your bedroom temperature, and if need be, the use of melatonin supplementation.

If sleep persists to be of concern and the lifestyle interventions discussed above are largely ineffective, it might be best to consult with a sleep expert or medical doctor to further examine your biology and physiology.

The good news is that there is an abundance of solutions no matter where you land on the spectrum of sleep quality! It’s up to you, however, to seek out said solutions.

Good luck!




We'll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule.

The Four Stages of the Sleep Cycle


While drinking alcohol is an enjoyable experience in the moment, too much of it can lead to a hangover come the morning, with unpleasant symptoms such as headache, nausea, fatigue, and anxiety.
These symptoms can make getting out of bed difficult, let alone accomplishing any tasks on a to-do list.

For those looking for hangover relief, the following supplements can help address those unpleasant symptoms and counteract the adverse effects of too much alcohol. While there is no way to cure a hangover once it has set in, these supplements can ease the symptoms or prevent them from occurring.

## Vitamin B
There are many B-vitamins, but the ones most helpful against a hangover include vitamins B1, B6, and B12.
That is because these B-vitamins boost the body’s metabolism, helping it break down and remove alcohol faster.

Looking directly at the benefits offered by Vitamin B supplementation on a hangover, a 2012 study found that a supplement containing Vitamins B1 and B6 helped reduce hangover symptoms in 88% of the participants<Ref id="sup1"/>.
The supplement contained 2 mg vitamin B6 and 4.2 mg Vitamin B1 in 5 capsules, with the participants told to take 3 capsules before drinking and 2 capsules before going to sleep.

Alcohol is also a diuretic and causes those who drink to use the restroom frequently, which can cause a loss in vitamins<Ref id="sup2"/>.
Taking vitamin B before drinking can help compensate for the impending loss of B vitamins, and the negative side effects of Vitamin B deficiency.

While B-vitamins can be taken in the morning following drinking, they are most effective when taken before drinking.

## N-Acetyl-Cysteine (NAC)
N-acetyl-cysteine (NAC) is an amino acid that increases the body’s ability to produce glutathione, which is an antioxidant that breaks down acetaldehyde, the toxin that aggravates a hangover.
Since NAC is a nutrient supporting the liver<Ref id="sup3"/>, it can provide these benefits without adding any additional drowsiness or nausea.

For the best results, NAC should be taken 30 minutes before the first alcoholic drink, and the recommended dose is 200 mg<Ref id="sup4"/>.
It is important to note, though, that NAC is harmful to take after drinking, so those who forget to take it before drinking should seek another supplement to aid their hangover.

NAC can also be taken with B vitamins as added hangover prevention, as these two supplements complement each other.

## Dihydromyricetin
Obtained from Hovenia Dulsis extract, found in the Japanese raisin tree, this supplement aids the liver in metabolizing alcohol quickly.
Additionally, it blocks alcohol from impacting the brain’s GABA receptors<Ref id="sup5"/>, reducing the hangover feeling.

For this supplement, it is recommended to take 1-2 capsules (300-600 mg) for every three alcoholic drinks. The benefit of this supplement is that it can be taken at any time, before, during, or after alcohol consumption.

## Alpha Lipoic Acid (ALA)
ALA is an antioxidant that aids in the body’s production of glutathione and reduces the body’s acetaldehyde toxicity.
For the best results, taking 400 mg of ALA before drinking is recommended.

## Hangover Relief
The supplements listed above help to relieve a hangover by replenishing lost vitamins, aiding liver metabolism, and producing antioxidants to fight toxicity.

While all of the above supplements can help with a hangover, it is essential to take the supplement at the correct time to see the best results. Most of them work best when taken before drinking as preemptive preparation, but supplements such as Dihydromyricetin offer a great post-drinking solution. Above all, pairing the above supplements with plenty of water can keep you hydrated, easing many of the symptoms of a hangover.


Find out how to reduce your hangovers and how to reduce the damage to your body from drinking too much alcohol.

The Best Supplements to Reduce Hangovers


# Sleep

Having a good night sleep is the most important factor when trying to improve your productivity and focus during the day.
Some simple habits can help you fall asleep quicker and improve the overall quality of your sleep as well.

## Avoid caffeine

Although <LinkSubstance substance="caffeine">caffeine</LinkSubstance> is a very potent nootropic that can help you feel
more energetic throughout the day, it can also easily disrupt your sleep<Ref id="habit4"/>. Caffeine's half life can last up to 9.5 hours,
which may have your afternoon coffee keeping you away even 12 hours later. Try limiting your overall caffeine intake and
only consume caffeine within 4 hours of waking.

## View sunlight in the morning

Your circadian rhythm plays a crucial role in making you feel sleepy at night<Ref id="habit5"/>. The best thing you can do to keep your circadian clock
in cycle is to view sunlight as soon as you wake. Viewing sunlight through windows is far less effective, a morning stroll for 5 - 10 minutes
is all you need. Note that wearing sunglasses can mitigate the effect of the sunlight, therefore, we recommend not wearing
any sunglasses in the morning.

## Avoid blue light in the evening

Blue light, which is emitted from lamps and digital devices, can disrupt your circadian rhythm<Ref id="habit1"/>. Therefore, it is recommended
to avoid any blue light source for at least 90 minutes before going to bed.

## Temperature

Setting your bedroom's temperature to between 16 and 19 degrees Celsius (or 60-67 Fahrenheit) helps you fall asleep<Ref id="habit3"/>.
This temperature range may vary from person to person, but should serve as a good general indication.
Taking a warm bath or shower before bedtime will also help you fall asleep. <Ref id="habit6"/>

## Avoid alcohol

Although alcohol can help you fall asleep, it significantly reduces the quality of your sleep<Ref id="habit2"/>. Even just a few beers can already
negatively impact your sleep and can make you wake up feeling less fit. Try to avoid alcohol several hours before bedtime to
improve the quality of your sleep.

## Avoid spending daytime in bed

Only laying in bed when you are trying to sleep, rather than also working or watching movies in bed will help your brain to
associate your bed with sleep. Therefore, it is best to only lay in bed when you plan on sleeping and leaving your bed
as soon as you wake up.






Some simple habits can reduce the time it takes to fall asleep and improve the overall quality of your sleep.

From the blog