Lightnews — Scholar-powered news

Dr. Dominic Ng @dominicng.bsky.social · 6d

“Equating time with money undervalues life.

Life cannot be measured in hourly wages. Time is the substance of living, not merely currency to trade.”

This scientist reveals how to rewire your brain to invest time in what truly matters to you.

1

Dr. Dominic Ng @dominicng.bsky.social · 7d

I’m a neuroscientist.

You’d never keep your dog inside for 10 hours without a walk, skip its meals, or keep it up all night - so why treat your brain that way?

Take yourself for a walk.

Dr. Dominic Ng @dominicng.bsky.social · 8d

Read more in my article about Sauna’s open.substack.com/pub/brainhe...

Can Sauna Use Protect Against Alzheimer's?

What 16,000 Finns Tracked for Decades Reveal About Heat and Brain Health

www.brainhealthdecoded.com

Dr. Dominic Ng @dominicng.bsky.social · 8d

A 15-year study of 1,688 adults found that people using saunas 4-7 times per week had a 77% lower risk of fatal cardiovascular events compared to once-weekly users.

1 1

Dr. Dominic Ng @dominicng.bsky.social · 12d

Biggest fitness myth? That weights are a young man's domain.

The reality is the gym is for everyone: 70-year-olds deadlifting, women crushing PRs, folks treating their anxiety and depression.

Strength training is everyone's tool for a stronger brain & body.

1

Dr. Dominic Ng @dominicng.bsky.social · 13d

onlinelibrary.wiley.com/doi/10.1002...

1

Dr. Dominic Ng @dominicng.bsky.social · 13d

Caffeine can increase how long people persist in trying to complete difficult tasks when stressed.

Coffee may help you power through when times get tough.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

Thanks for reading and repost/like below if you think someone else might enjoy it too.

Check out my article on HOW to use sauna’s for brain health: www.brainhealthdecoded.com/p/can-sauna...

Can Sauna Use Protect Against Alzheimer's?

What 16,000 Finns Tracked for Decades Reveal About Heat and Brain Health

www.brainhealthdecoded.com

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

That's the list. Start small. Pick 2 habits, track your sleep for 2 weeks.

Note what helps you fall asleep faster and feel better. Better sleep strengthens immunity, sharpens cognition, and improves mood.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

10. Manage stress.

8 weeks of mindfulness cuts pre-sleep worry in half. Gratitude journaling works similarly.

1 1

Dr. Dominic Ng @dominicng.bsky.social · 14d

9. Use your bed for sleep only.

Leave if you're awake 20+ minutes. One study even showed this helped 65-70% of insomnia sufferers recover.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

8. Wind down properly.

Slow breathing (6 breaths/minute) for 20 minutes before bed reduces nighttime wake-ups by 21%. Reading or stretching works too.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

7. Block blue light.

Blue-light blocking glasses 3 hours before bed increase melatonin by 58% and add 24 minutes of sleep. Night mode helps too.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

6. Exercise but do it early.

45 minutes of moderate exercise (finished 3+ hours BEFORE bed) helps you fall asleep 55% faster and sleep 18% longer.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

5. Skip evening alcohol.

Three drinks suppress deep sleep by 23% and raise your heart rate. Stop drinking 3+ hours before bed.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

4. Cut caffeine by 2pm.

Having 400mg (4 cups) even 6 hours before bed cuts your sleep by 41 minutes. Half that amount still disrupts sleep.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

3. Create a sleep cave:
- Cool: 65°F/18°C increases deep sleep by 10%
- Dark: Blackout curtains support melatonin
- Quiet: Under 30 decibels prevents wake-ups

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

2. Get morning light.

Just 10 minutes of bright sunlight within an hour of waking can shift your body clock by 30 minutes and boost your natural melatonin by 35%.

1

Dr. Dominic Ng @dominicng.bsky.social · 14d

Tired of being tired?

As a neuroscientist, here’s 10 proven fixes to help you rest better at night:
1. Keep a consistent schedule.
Same 30-minute window = 36% less insomnia.

1

Dr. Dominic Ng @dominicng.bsky.social · 15d

Thanks for reading and repost/like below if you think someone else might enjoy it too.

1

Dr. Dominic Ng @dominicng.bsky.social · 15d

12. Stay socially connected - loneliness raises dementia risk by ≈27%; maintaining friendships can cut that by about a quarter.

1 2

Dr. Dominic Ng @dominicng.bsky.social · 15d

Make sure to follow me @DrDominicNg or join >10,000 readers on my newsletter for more info (brainhealthdecoded.com/subscribe)

Subscribe to Brain Health, Decoded

Where a physician-scientist translates the latest neuroscience research into personalised brain health strategies that actually work. Click to read Brain Health, Decoded, by Dr. Dominic Ng, a Substack publication with tens of thousands of subscribers.

www.brainhealthdecoded.com

1

Dr. Dominic Ng @dominicng.bsky.social · 15d

11. Keep learning - each extra year of education lowers dementia risk by ~11%. New skills build “cognitive reserve”, giving your brain more backup pathways when damage strikes.

1 1

Dr. Dominic Ng @dominicng.bsky.social · 15d

10. Breathe cleaner air - every 1 µg/m³ drop in PM2.5 was tied to a 15% lower dementia risk.

1 1

Dr. Dominic Ng @dominicng.bsky.social · 15d

9. Protect your head - traumatic brain injury boosts dementia risk by ~60%

1