Maintaining healthy sleep and circadian rhythms is crucial for brain health. During sleep, the brain consolidates memories, clears out waste, and restores energy. Regulating the nervous system through rhythmic awareness and breathing helps reduce stress and improve sleep quality. 

Our Night Pulse playlist is designed to help when cravings or restlessness hit, playing slow, grounding beats.

You'll need

• Our guide to sleep & calm 
• Headphones or speaker
• Music streaming app
• Night Pulse playlist
• A quiet, dark room
• Bed or sofa

How long to try it

• 5-15 minutes per day
• Use it as part of a regular evening routine
• Give it at least 4-8 weeks
• The goal is consistency, not instant relaxation

Lifelong learning and social connection are vital for brain health. They stimulate attention, memory, and language, while protecting against age-related cognitive decline and dementia. 

Community drumming in a group setting is a great way to combine learning and social connection.  Learning new rhythms supports cognitive resilience and neuroplasticity, whilst the group playing helps you connect with others through a shared experience, strengthening empathy and social bonds.

Use a simple call-and-response beat to get started, add in improvisation to express feelings.

You'll need

• Our Guide to community drumming
• Drums, shakers or household percussion
• An open space (indoors or outdoors)
• Chairs arranged in a circle to promote inclusion and eye contact

How long to try it

• Weekly or fortnightly sessions
• Regular attendance matters more than session length
• Stay involved for 8-10 weeks
• Confidence, connection and learning grow over time

Healthy daily habits form the foundation of long-term brain and body health. Our playlists are designed to turn daily routines into rhythmic rituals that build consistency, motivation and fun. Use them to pair everyday tasks like walking, cooking and cleaning with a rhythmic cue to build consistency, encourage mindful eating and turn effort into a habit. 

You'll need

• Our guide to playlists for walking, cleaning & cooking
• Headphones or speaker
• Music streaming app
• Walk to the beat, Clean Beats & Kitchen Beats playlist

How long to try it

• Short daily sessions (5–15 minutes)
• Pair rhythm with an existing habit
• Repeat for at least 8 weeks
• Rhythm helps routines stick when used regularly