Airplanes are one of the toughest places to sleep-constant noise, turbulence, cramped space and what not. But there's a game changing trick that could have you fall asleep in no time, even from 30,000 feet. Dubbed the “alpha bridge method,” the technique is thought to have been originally developed by the US Navy for pilots who needed to snooze on command.

How Does It Work?

This technique isn’t an internet hack but a renowned and proven strategy followed by many, especially for those seeking to relax their minds and bodies before bedtime. Health experts define this method as a combination of eye movements and mental relaxation techniques designed to boost alpha brain wave activity. Notably, these brain waves play a crucial role in calming the mind and supporting the transition to sleep. Other effective methods, such as progressive muscle relaxation, mindfulness meditation, and visualization, can further ease the journey into restful sleep.

ALSO READ: Irregular Sleep, Drinking Caffeine After 3PM Could Raise Your Risk Of Heart Attack And Stroke

Does It Work for Everyone?

No, this technique doesn’t work for everyone. Speaking to Forbes, Chelsea Perry, a dental sleep medicine expert, explains that individuals with anxiety disorders might struggle with the alpha bridge method. Forcing the technique "could potentially lead to frustration or increased stress, counteracting the intended benefits." Additionally, people with sleep disorders like insomnia or sleep apnea may not find it a perfect solution as well. However, for those with occasional sleep difficulties, the alpha bridge method can be an effective and helpful tool.

Step-By-Step Guide For This TechniqueTo practice the alpha bridge method, you can follow the following steps:

• Find a comfortable position, whether seated or reclined.
• Close your eyes and focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth.
• Perform a series of gentle eye movements, such as moving your eyes from side to side without straining.
• Visualize calming images, such as waves gently lapping on a shore, to enhance relaxation.
• Repeat a calming mantra or phrase to quiet the mind further.

What Do We Know About Alpha Waves

Alpha brain waves are generated when the mind is in a relaxed yet alert state, often associated with light meditation. They serve as a transition point between active beta waves, which dominate during wakefulness, and the slow theta waves that appear during deeper sleep. By activating these waves, the alpha bridge method creates the ideal mental environment for sleep, promoting relaxation, reducing stress, and preparing the body to drift into restorative rest effortlessly.

This comes as a a new, shocking study shows that irregular sleep patterns can greatly increase the risk of heart attack and stroke. But that's not all: the timing of your caffeine intake could also play a critical role in your cardiovascular health. If you are struggling with inconsistent sleep patterns and regularly sipping on caffeinated beverages late in the day, you may be unknowingly putting yourself at risk for serious heart-related issues. You can use sleep sounds and sleep journal or practice mindfulness and relaxation techniques to boost your sleep experience.

For decades, gut health was treated as a special issue but as research keeps revealing the central role that the gut microbiome plays in everything from immunity to mood, the world is now taking notice. Some of the same habits that individuals form under the banner of health and wellness may be quietly sabotaging the microbial ecosystem inside, an ecosystem so important that researchers now call it a "second brain."

From sugar-free treats to fad diets, numerous "clean living" habits might be doing more harm than good. Let's understand the overlooked risks hidden behind these healthy-looking habits and see how you can help your gut thrive for years to come.

Ultra-Processed "Health" Foods

That protein bar you stash in your gym bag? That low-calorie snack you munch between Zoom meetings? Although they might look like good decisions, many ultra-processed foods have a health halo that's partially illusory. Foods with "diet-friendly" or "low-fat" labels tend to use emulsifiers, artificial sweeteners, preservatives, and other additives for shelf life extension or flavor enhancement — but these substances wreak havoc on the gut microbiome.

Scientific research has demonstrated that widespread additives such as polysorbate 80 and carboxymethylcellulose — often contained in processed snacks — will change microbial makeup and enhance intestinal permeability, otherwise known as "leaky gut." Such a condition will potentially lead to increased vulnerability for inflammatory disease, metabolic illness, and even mood instability.

Antibiotics are certainly life-saving when prescribed rightly. But the excess usage and misuse of these drugs have resulted in extensive collateral damage. Antibiotics aren't finicky they decimate good gut bacteria along with bad germs, rendering your microbiome weak and depleted.

Frequent use of antibiotics, particularly for viral infections (which antibiotics are ineffective for), is linked with long-term microbial imbalance. This can lead the way to gastrointestinal ailments, compromised immunity, and repeated infections.

Rather than resorting to antibiotics, try a "watch and wait" for low-level infections. Ask your doctor whether medication is really needed, and if prescribed, take the antibiotic course together with probiotics — before, during, and after treatment — to restore healthy bacteria.

Why Restrictive Dieting Might Be To Blame?

In the keto, paleo, Whole30, and elimination diets age, "clean eating" has come to equate with eliminating entire food groups. Though a temporary restriction here or there may aid in the determination of food sensitivities, extended elimination of a varied group of plant foods will deprive the microbiome of the fiber and polyphenols necessary for health.

Microbial diversity is a keystone of good gut health. A study from the American Gut Project reveals that individuals eating 30+ diverse plant foods per week possess more resilient and diverse microbiomes compared to those eating restrictive diets. Diversity isn't simply eating more fruits and vegetables — it's also adding legumes, nuts, seeds, whole grains, and fermented foods.

Why Artificial Sweeteners Are Not So Sweet for Your Gut?

Sugar substitutes can be helpful for keeping calories in check, but some research has concluded that non-nutritive sweeteners sucralose and aspartame can upset the balance and function of gut bacteria. Such alterations impair glucose tolerance, disrupt insulin sensitivity, and ironically lead to weight gain — the exact opposite of what many are trying to prevent by using these products.

Alternatives are best in the form of small quantities of natural sweeteners such as raw honey or maple syrup or less invasive alternatives like monk fruit extract. Even better, habituate your taste buds to love the natural sweetness within whole foods, bypassing the need for added sugars altogether.

Are Cooking Oils A Hidden Gut Barrier Threat?

We’re often told to avoid saturated fats in favor of vegetable oils like corn, canola, and soybean oil — but this advice might come with unintended consequences. These oils, often refined and rich in omega-6 fatty acids, have been associated with increased inflammation, particularly when consumed in excess.

Inflammation damages the gut lining and disrupts barrier function, which in turn leads to various chronic conditions. On the other hand, unprocessed oils like extra virgin olive oil, avocado oil, and ghee have bioactive molecules that maintain gut integrity and have anti-inflammatory action.

How to Rebuild a Healthier Gut?

If you’re realizing your well-intentioned habits may have damaged your microbiome, don’t despair. The gut is remarkably resilient — given the right environment, it can bounce back.

Begin by boosting the amount of fiber-dense, plant-based foods in your diet. Add fermented foods such as yogurt, kefir, kimchi, sauerkraut, and miso, which bring in beneficial probiotics. Cut back on artificial sweeteners, processed foods, and inflammatory oils. Supplement your gut lining with L-glutamine, zinc, and omega-3 fatty acids.

Lastly, take care of stress, exercise your body often, and sleep well. These lifestyle factors also affect your gut reminding us that health is never solely about what we consume.

Healthy trends are tantalizing, they deliver quick gains and easy fixes in a world that is getting more complicated by the minute but when it comes to the gut, shortcuts only end in reverse. A really healthy gut takes more than supplements and low-calorie marks — it thrives on balance, diversity, and consistency.

What's it like to live with ADHD or dyslexia or know how a neurodivergent friend actually feels in their mind-not just the textbook definitions, but the day-to-day emotional rollercoaster? In Chris Packham’s groundbreaking new documentary, Inside Our ADHD Minds, we’re invited into the lives of Henry and Jo, two individuals navigating the invisible yet overwhelming terrain of neurodivergence.

Henry, a vibrant tour guide in Soho, speaks with honesty about forgetting to eat, losing track of time, and the deep fear that even those closest to him don’t truly understand who he is. Then there’s Jo, whose story hits a different chord. After 14 career changes and years of being labeled “too much,” it took her daughter’s comment to spark the realization that ADHD might have been part of her life story all along.

What follows in the documentary is not just awareness it’s a revelation. With stunning personal films, expert insights, and Chris Packham’s own neurodivergent lens guiding the way, Inside Our ADHD Minds dismantles stereotypes and replaces them with empathy, clarity, and humanity. This isn’t just about attention or hyperactivity it’s about identity, grief, resilience, and the need to be truly seen.

the two-part documentary series offers an emotionally intelligent and deeply personal exploration into the minds of individuals living with ADHD and dyslexia. It’s a follow-up to Packham’s earlier acclaimed project, Inside Our Autistic Minds, and again leans into empathy, science, and storytelling to deepen public understanding of neurodivergence.

As rates of ADHD and dyslexia diagnoses rise globally, especially among women and adults, Packham’s series couldn’t be more timely. But unlike dry medical overviews, this is narrative-driven, first-person neurodivergence—seen through the eyes of those who live it. From chaotic inner worlds to coping mechanisms that go unnoticed, here are the seven most compelling takeaways from Inside Our ADHD Minds—and what they reveal about the realities of neurodiverse thinking.

1. ADHD Isn’t an Attention Deficit- It’s Attention Dysregulation

One of the first myths the documentary busts is right there in the name: “attention deficit hyperactivity disorder.” As Packham candidly explains while walking through the woods—a signature format in the series—ADHD is not about lacking attention. It's about struggling to control and regulate it. One expert likens it to having six televisions on in your brain, all blaring at once, with no remote control.

This reframing is important. People with ADHD don’t lack focus—they often focus too much, too intensely, or on the “wrong” thing from a neurotypical perspective. Recognizing this nuance allows for more compassionate, functional approaches to support and treatment.

2. Gender Disparities in Diagnosis Persist

A vital theme running through the series is the gendered nature of neurodivergence diagnosis. While ADHD has historically been associated with hyperactive boys in classrooms, Packham interviews experts who explain how girls—like Jo, one of the documentary’s protagonists—often display symptoms differently. They may internalize their restlessness, mask their distress, or be mislabeled as emotional, disorganized, or lazy.

This misrecognition delays diagnosis, sometimes for decades. Jo wasn’t diagnosed until adulthood, after navigating 14 careers and hitting emotional and professional burnout. Her journey reflects a broader issue: ADHD and dyslexia in women are under-diagnosed, under-researched, and misunderstood—something healthcare systems globally must address.

3. Expressive Storytelling Can Be Transformative

Perhaps the most powerful element of the documentary is the way it allows neurodivergent individuals to represent themselves. Both Jo and Henry, the two central figures with ADHD, are given the opportunity to make short films to express what their minds feel like from the inside.

Henry’s film is a chaotic collage of missed alarms, cluttered thoughts, and forgotten meals—offering his family a visceral insight into why even small daily tasks can feel overwhelming. Jo’s story is more emotional, showing the grief she carries for the person she might have become if she had been diagnosed earlier.

These segments remind us that self-expression and creative agency are critical tools for mental health and healing. They can bridge the chasm between external behavior and internal reality in ways clinical language cannot.

4. Dyslexia Is More Than Letter Confusion

In the second episode, Packham shifts the lens to dyslexia—a learning difference that affects up to 10% of the population. While commonly associated with reading difficulties, the documentary underscores the broader cognitive landscape of dyslexia: challenges with time management, memory, verbal expression, and navigation.

One striking insight comes from the lived experience of Packham’s stepdaughter, Megan McCubbin, who was told by a teacher that she would never succeed in science due to her dyslexia. Today, she holds a degree in zoology. Her story is a testament to the fact that neurodivergence often coexists with creativity, adaptability, and resilience—not deficiency.

5. Living with Neurodivergence Means Managing Constant Fatigue

A subtle but crucial theme throughout the series is the sheer exhaustion of navigating a world not built for you. Dyslexic individuals often expend extraordinary energy simply trying to remember appointments, organize their day, or communicate clearly. ADHD minds, bombarded by sensory input and interrupted thoughts, can find even simple decisions emotionally taxing.

This cognitive labor takes a toll. Many neurodivergent individuals live with chronic fatigue, which further exacerbates symptoms and can lead to a cycle of self-blame and burnout.

6. Medication Isn’t One-Size-Fits-All

Both Jo and Henry try medication as part of their ADHD management—but with mixed results. Henry, diagnosed during his school years, disliked how the medication made him feel. Jo, however, found relief. This mirrors real-world experiences: medication can be life-changing for some, while others prefer alternative or supplemental strategies like cognitive behavioral therapy, coaching, and lifestyle modifications.

The documentary handles this with grace—there’s no agenda or judgment, only individual stories and honest reflection. It’s a reminder that treatment for neurodivergent conditions must be personalized and patient-centered.

7. Neurodivergent People Need Understanding—Not “Fixing”

Ultimately, Inside Our ADHD Minds is about asking for understanding, not solutions. Henry isn’t asking his parents to change him. Jo isn’t looking for retroactive pity. What both seem to want is acknowledgment: “This is how I operate, and I’m okay.”

This message lands at a time when the neurodiversity movement is gaining traction globally—from classrooms in the U.S. to boardrooms in Europe and universities in Asia. Creating truly inclusive societies means moving beyond awareness to acceptance and adaptation.

As Chris Packham himself notes, “By better understanding neurodivergent people’s lived experiences, we can help remove barriers to their success.”

And that’s the real takeaway here: empathy, not diagnosis, is the first step toward meaningful support.

A sedentary lifestyle is one of the biggest perpetrators of declining brain health. According to the Alzheimer's Drug Discovery Foundation there are many other factors like eating unhealthy processed foods, high LDL cholesterol, depression, traumatic brain injury, diabetes, smoking, high blood pressure etc., that can cause dementia. One of the best ways to prevent cognitive decline is said to be physical exercise. It reduces chronic inflammation, improves blood flow as well as releases proteins necessary for brain health. However, a new study shows physical activity is not the cure-all answer for decline in cognitive health.

The surprising thing was the link between how much time older adults spend sitting and their risk of getting Alzheimer's disease. What's even more interesting is that this risk seems to be higher even for people who make sure to get their daily exercise. The study found that those who sat for longer periods were more likely to experience a decline in their thinking skills and even showed signs of their brains shrinking over time, regardless of their exercise habits.

More Sedentary Time Means Faster Brain Decline

The study published in the Alzheimer’s & Dementia journal 2025, followed a group of adults aged 50 and older for an average of seven years. They used special watches to track exactly how much each person moved around during the day and how much time they spent being still. Over this period, they found a clear pattern: the more hours someone spent sitting down regularly, the worse their performance was on tests that measured their memory and how quickly they could process new information. This suggests that prolonged sitting has a negative impact on brain health over time.

Daily Exercise May Not Help Your Brain As Much

One of the key findings of this study is that simply exercising once a day might not be enough to completely protect your brain if you spend the rest of your time sitting. The lead researcher emphasized that while exercise is definitely good for overall health, minimizing the total time you spend sitting down each day could be even more important for reducing your chances of developing Alzheimer's disease later in life. This highlights the need to think about our activity levels throughout the entire day, not just during planned workouts.

The results of the study were quite revealing. They showed that even a large majority of the participants – about 87% – were meeting the recommended weekly amounts of physical activity set by health authorities. Despite getting enough exercise, these individuals still faced a higher risk of brain shrinkage and cognitive decline if they also spent a lot of time sitting down. This strongly suggests that being sedentary is an independent risk factor for Alzheimer's disease, meaning it can be harmful to the brain even if you are otherwise physically active.

You Need Less Sitting Time For Brain Health

Researchers emphasized the importance of breaking up long periods of sitting with movement. She stated that taking regular breaks to stand up and walk around throughout the day is likely a promising way to help prevent the kind of brain degeneration that can lead to cognitive decline and eventually Alzheimer's disease. This suggests that incorporating more short bursts of activity into our daily routines, rather than just focusing on a single workout, could be very beneficial for long-term brain health.