This week's newsletter breaks down the science behind seven simple, evidence-based behaviors that help protect brain health over time #uba#brainhealth#mentalhealth
Dr Jake's Corner is a weekly newsletter from UBA board member, Dr. Jake Goodman. Dr. Goodman is a Board Certified Psychiatrist & global mental health activist who is passionate about discovering ways we can all improve our mental health and live more balanced lives.
January comes with a lot of pressure to change everything at once.
But mental wellness isn’t built through extreme resolutions or overnight transformations. It’s built through sustainable habits we return to again and again: simple routines, staying connected, making time for stress recovery, and getting support early when we need it.
Mental wellness supports brain health, physical health, and overall quality of life at every stage.
In this week’s newsletter, we share evidence-based ways to support mental wellness and build stronger foundations without aiming for perfection.
Dr Jake's Corner is a weekly newsletter from UBA board member, Dr. Jake Goodman. Dr. Goodman is a Board Certified Psychiatrist & global mental health activist who is passionate about discovering ways we can all improve our mental health and live more balanced lives.
1. Stick to a Schedule Go to bed and wake up at the same time every day, even weekends. A consistent rhythm trains your body to sleep better.
2. Sleep Only When You’re Tired If you’re not sleepy, don’t force it. Spend time relaxing until you feel ready for bed.
3. Reset When You Can’t Sleep Can’t sleep after 20 minutes? Get up, do something calming like light stretching or reading, and try again. Avoid bright lights or stimulating activities.
4. Ditch Stimulants Avoid caffeine, nicotine, and alcohol 4-6 hours before bedtime. While alcohol might help you fall asleep, it disrupts the quality of your rest.
5. Reserve Your Bed for Sleep Your bed is for sleeping and intimacy, nothing else. Avoid eating, working, or scrolling in bed to strengthen your body’s association with rest.
6. Create a Relaxing Bedtime Ritual Signal to your body that it’s time to wind down. Try light yoga, deep breathing, sipping on caffeine-free tea, or drinking caffeine-free tea.
7. Optimize Your Sleep Space Keep your bedroom quiet, dark, and cool. Use blackout curtains, earplugs, or an eye mask if needed.
8. Move Your Body Exercise regularly to support sleep, but avoid intense workouts within 4 hours of bedtime. A morning walk can set the tone for your day.
9. Eat Smart A light snack can prevent an empty stomach from keeping you up, but avoid heavy meals close to bedtime.
Start with one or two of these. You don’t need a flawless sleep routine, but you do need one that you can realistically repeat.
Six ways I teach patients to reset sleep: • Consistent schedule — same wake time every day trains the brain when to feel sleepy at night. • Wind-down cues — simple rituals like a shower, reading, or stretching tell the nervous system it’s safe to slow. • Dark, cool rooms — the brain sleeps deeper when the environment is dim and around 65–69°F. • Caffeine timing — avoiding caffeine after 2 PM to protect sleep • Screen boundaries — putting the phone away 30 minutes before bed reduces dopamine-driven alertness. • If awake, get up — leaving the bed after ~30 minutes prevents the brain from linking the bedroom with stress.
Start with one or two of these. You don’t need a flawless routine, but you do need one that you can realistically repeat.
United Brain Association
United Brain Association
This week's newsletter breaks down the science behind seven simple, evidence-based behaviors that help protect brain health over time #uba #brainhealth #mentalhealth
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United Brain Association
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#unitedbrainassociation #drjakescorner #mentalhealth
Dr Jake's Corner is a weekly newsletter from UBA board member, Dr. Jake Goodman. Dr. Goodman is a Board Certified Psychiatrist & global mental health activist who is passionate about discovering ways we can all improve our mental health and live more balanced lives.
2 days ago | [YT] | 0
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United Brain Association
January comes with a lot of pressure to change everything at once.
But mental wellness isn’t built through extreme resolutions or overnight transformations. It’s built through sustainable habits we return to again and again: simple routines, staying connected, making time for stress recovery, and getting support early when we need it.
Mental wellness supports brain health, physical health, and overall quality of life at every stage.
In this week’s newsletter, we share evidence-based ways to support mental wellness and build stronger foundations without aiming for perfection.
6 days ago | [YT] | 0
View 0 replies
United Brain Association
Did you know that January is Mental Wellness Month?
1 week ago | [YT] | 0
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United Brain Association
Want to receive articles like this directly to your inbox? Click the link below to subscribe to our newsletter!
unitedbrainassociation.org/subscribe/
#unitedbrainassociation #drjakescorner #mentalhealth
Dr Jake's Corner is a weekly newsletter from UBA board member, Dr. Jake Goodman. Dr. Goodman is a Board Certified Psychiatrist & global mental health activist who is passionate about discovering ways we can all improve our mental health and live more balanced lives.
1 week ago | [YT] | 0
View 0 replies
United Brain Association
Protecting brain health doesn't have to be an all or nothing approach #uba #brainhealth #mentalhealth
1 week ago | [YT] | 0
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United Brain Association
Move your body, boost your brain! #uba #brainhealth #mentalhealth
1 week ago | [YT] | 0
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United Brain Association
TOP TIPS FOR GREAT SLEEP HYGIENE
1. Stick to a Schedule
Go to bed and wake up at the same time every day, even weekends. A consistent rhythm trains your body to sleep better.
2. Sleep Only When You’re Tired
If you’re not sleepy, don’t force it. Spend time relaxing until you feel ready for bed.
3. Reset When You Can’t Sleep
Can’t sleep after 20 minutes? Get up, do something calming like light stretching or reading, and try again. Avoid bright lights or stimulating activities.
4. Ditch Stimulants
Avoid caffeine, nicotine, and alcohol 4-6 hours before bedtime. While alcohol might help you fall asleep, it disrupts the quality of your rest.
5. Reserve Your Bed for Sleep
Your bed is for sleeping and intimacy, nothing else. Avoid eating, working, or scrolling in bed to strengthen your body’s association with rest.
6. Create a Relaxing Bedtime Ritual
Signal to your body that it’s time to wind down. Try light yoga, deep breathing, sipping on caffeine-free tea, or drinking caffeine-free tea.
7. Optimize Your Sleep Space
Keep your bedroom quiet, dark, and cool. Use blackout curtains, earplugs, or an eye mask if needed.
8. Move Your Body
Exercise regularly to support sleep, but avoid intense workouts within 4 hours of bedtime. A morning walk can set the tone for your day.
9. Eat Smart
A light snack can prevent an empty stomach from keeping you up, but avoid heavy meals close to bedtime.
Start with one or two of these. You don’t need a flawless sleep routine, but you do need one that you can realistically repeat.
2 weeks ago | [YT] | 0
View 0 replies
United Brain Association
Six ways I teach patients to reset sleep:
• Consistent schedule — same wake time every day trains the brain when to feel sleepy at night.
• Wind-down cues — simple rituals like a shower, reading, or stretching tell the nervous system it’s safe to slow.
• Dark, cool rooms — the brain sleeps deeper when the environment is dim and around 65–69°F.
• Caffeine timing — avoiding caffeine after 2 PM to protect sleep
• Screen boundaries — putting the phone away 30 minutes before bed reduces dopamine-driven alertness.
• If awake, get up — leaving the bed after ~30 minutes prevents the brain from linking the bedroom with stress.
Start with one or two of these. You don’t need a flawless routine, but you do need one that you can realistically repeat.
2 weeks ago | [YT] | 0
View 0 replies
United Brain Association
Alcohol may make you feel sleepy, but it actually steals your restorative sleep #UBA #psychiatry #mentalhealth #brainhealth
2 weeks ago | [YT] | 1
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