LEARNING HUB

Explore common terms and concepts to learn how you can improve your own brain health across your lifetime, and take steps to help us challenge stigma, prejudice and discrimination faced by people living with brain conditions. 

What is it?

Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realise their full potential over their life span, irrespective of the presence or absence of conditions.

Optimising brain health improves our mental and physical health and also creates positive social and economic impacts, all of which contribute to greater well-being and help advance society.

Good brain health means that the brain is able to perform its functions efficiently and effectively, such as processing information, making decisions, regulating emotions, and controlling physical movements. 

It also involves maintaining healthy brain structure, promoting healthy blood flow and oxygen supply to the brain, and preventing or managing any conditions that may negatively impact the brain, such as Alzheimer's disease, stroke, or depression. 

Why is it important?

Brain health is important for our overall quality of life and can be supported through various lifestyle habits, such as exercise, a healthy diet, adequate sleep, and lifelong learning.

Brain disease impacts nearly half of the world’s population, and despite this global health crisis, we still know very little about the most complex organ in the human body. 

What we do know, is maintaining a healthy brain will help to lower the risk of developing a neurological condition in later life and can also support recovery from brain trauma.

How does drumming help?

Playing the drums can be beneficial for your brain in several ways.

Firstly, playing the drums is a form of physical exercise that can improve blood flow to the brain, which can enhance cognitive function and reduce the risk of cognitive decline. 

Secondly, playing the drums requires coordination between both hands and both feet, which can improve motor skills and hand-eye coordination. 

Thirdly, playing the drums can also improve auditory perception and spatial awareness, as it involves listening to and responding to different rhythms and sounds.

Studies have shown that playing musical instruments, including the drums, can have positive effects on brain structure and function, including increased grey matter volume in the brain areas associated with auditory and motor processing. 

Learning to play the drums can also enhance connectivity between different regions of the brain, which can improve cognitive function and promote neuroplasticity.

Playing the drums can be a fun and effective way to promote brain health and improve cognitive function.

Learn more about Brain Health

What is it?

Cognitive health refers to the ability of the brain to perform various cognitive functions, such as attention, memory, language, and problem-solving.

Why is it important?

It is an essential component of brain health and is important for our daily activities, productivity, and quality of life.

How does drumming help?

Drumming can help support cognitive health in various ways:

1. Attention and Focus: Drumming requires sustained attention and focus on rhythm and timing, which can improve cognitive control and attentional processes. Regular drumming practice can help improve attention and focus, which can enhance cognitive function.
2. Memory: Drumming involves memorizing and recalling complex rhythmic patterns, which can improve memory function. Research has shown that regular drumming practice can enhance memory and learning abilities.
3. Motor Control: Drumming involves coordination between various parts of the brain and the body, which can improve motor control and dexterity. This can translate to other activities that require fine motor skills, such as writing or typing.
4. Stress Reduction: Drumming has been shown to reduce stress and anxiety levels, which can improve cognitive function. Chronic stress can negatively impact cognitive health, so finding ways to reduce stress can be beneficial.

Drumming can be a fun and effective way to support cognitive health. It can help improve attention, memory, motor control, and reduce stress levels, all of which can enhance cognitive function and promote brain health.

Learn more about Cognitive Health

What is it?

Beat or Rhythmic entrainment is the process by which the brain synchronises its rhythm with an external beat or rhythm. This process involves the neural networks in the brain that control movement, attention, and auditory processing.

Why is it important?

Beat entrainment is important for brain health because it can improve various cognitive functions, such as attention, memory, and language processing. This can help people become more “in tune” to their own rhythm and the rhythms of the world around them, supporting thought patterns, speech development, and motor planning issues.

How does drumming help?

Learning to drum can help support beat entrainment in several ways:

1. Rhythmic Stimulation: Drumming provides a consistent and repetitive rhythmic stimulation, which can help the brain to entrain to the beat. Regular practice can improve the brain's ability to synchronise with the rhythm, leading to better cognitive function.
2. Auditory Processing: Drumming involves listening to and processing various rhythmic patterns, which can improve auditory processing abilities. This can enhance language processing and improve overall cognitive function.
3. Motor Control: Drumming involves coordinating movements with the rhythm, which can improve motor control and dexterity. This can translate to other activities that require fine motor skills, such as writing or typing.
4. Emotional Regulation: Drumming has been shown to reduce stress and anxiety levels, which can improve emotional regulation. This can enhance cognitive function and promote brain health.

Learning to drum can be an effective way to support beat entrainment and improve various cognitive functions. Regular practice can improve auditory processing, motor control, and emotional regulation, all of which can enhance brain health.

Experiment with drumming

How do Playlists support beat entrainment?

Playlists are powerful tools for brain health because rhythm engages the body and mind at the same time. A steady beat helps the brain organise movement, attention and emotion, whether you’re walking, cleaning, cooking, or learning the drums. Listening or playing in rhythm activates multiple brain networks for timing, memory and coordination, making it easier to build healthy routines, stay focused, and move with purpose. In short, rhythm gives your brain something to hold onto, a pulse that connects your habits, your body, and your mood.

Experiment with playlists

Learn more about Entrainment

What is it?

Lifelong learning means continually challenging the brain with new skills, ideas and experiences, which helps strengthen neural pathways and supports neuroplasticity as we age. Social connection engages the brain in real-world, meaningful ways through conversation, shared activity, empathy and cooperation, supporting emotional regulation, memory and cognitive flexibility. Together, learning and connection help protect against cognitive decline by keeping the brain curious, engaged and woven into everyday life rather than isolated or idle.

Why is it important?

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. Studies show that lifelong learning and cognitive stimulation in adulthood and later life, including speaking another language, reading, playing music, and intellectual engagement, also bring benefits for brain health.

Research suggests that lifelong learning decreases the risk of dementia and delays cognitive decline associated with aging. Learning a new instrument, like the drums, brings benefits for brain health, contributing to cognitive reserve and lowering the risk of dementia. 

Research suggests that social isolation is linked to an increased risk of dementia. So keeping connected to the people around us is another good way to give back to our brains.

Maintaining strong social connections as we age can help preserve mental agility, emotional resilience, and the ability to adapt to new information or challenges. Regular social interactions stimulate different parts of the brain, helping it stay strong and resilient against age-related decline. 

In essence, socialising regularly is like investing in your brain health, making it easier to stay independent, capable and happy as you age.

How does drumming help?

Drumming can support learning and social connection in several ways:

• Group drumming builds belonging, trust, and synchrony, key for mental wellbeing.
• Learning new rhythms supports cognitive resilience and neuroplasticity.
• Shared groove experiences mirror the benefits of music therapy and community learning.

Drumming can be a social activity, which can improve mental health by promoting feelings of connection and belonging. It can provide opportunities to meet new people, build relationships, and develop a sense of community.

Drumming connects people. Whether in a group or online, shared rhythm fosters accountability and community, powerful drivers for sticking with long-term wellness goals, including diet and lifestyle.

Rhythm strengthens mood, empathy, and social bonds, helping you connect through shared experience.

Learn more about Learning & Social Connection

What is it?

Modifiable lifestyle risk factors are everyday behaviours that influence brain health and can be changed or improved through lifestyle choices. Unlike age or genetics, these factors are within our control to some degree.

Why is it important?

When modifiable risk factors are poorly managed over time, they increase the likelihood of problems with memory, attention, movement, and mental health. When they’re well supported, they help the brain stay adaptable, efficient, and resilient as we age. Small, consistent improvements in daily habits can reduce risk and support brain function over the long term.

This section summarises current public health guidelines from organisations such as the World Health Organisation (WHO). It’s provided for general learning and awareness, not as medical advice.

Aerobic Exercise

The World Health Organisation recommends that we should aim for 150 mins of moderate intensity activity a week or 75 mins of vigorous intensity activity a week. This works out to just 10-20 minutes per day.

Blood Pressure

When our blood pressure is too high (hypertension), it puts extra strain on the brain. Persistent high blood pressure can increase the risk of developing serious conditions, such as: 

• heart disease
• heart attacks
• strokes
• heart failure
• kidney disease
• vascular dementia

Aim to keep your blood pressure less than 120/80mmHg. Healthy lifestyle changes can help lower your blood pressure, such as:

• Don't eat too much salt
• Avoid adding salt to meals
• Have less than 6g of salt a day
• Avoid excessive alcohol consumption
• Less than 14 alcohol units a week
• Don't drink too much caffeine
• No more than 4 cups of coffee a day
• Stop smoking
• Get active to lose weight

Blood Sugar

Losing weight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol. This will also help to reduce the risk of developing type-2 diabetes.

Cholesterol

Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. Aim to keep your cholesterol below 193 mg/dL or 5.0 mmol/L.Guidance on lowering your cholesterol

Body Mass Index (BMI)

BMI is a good starting point for the majority of people to work out whether you are in a healthy category by using two simple measures - weight and height. It can help assess if you are at a higher risk of developing health problems like heart disease, stroke and type 2 diabetes.

A healthy BMI is between 18.5 - 25 kg/m2.If you are overweight, it's best to lose weight slowly over time, aiming for around 0.5 to 1kg a week.

Use the BMI calculator to see where you are on the scale, and then make small, realistic changes to your diet and physical activity.

Nutrition

Omega-3 fatty acids found in fatty fish, nuts, and seeds have been shown to support brain health by reducing inflammation and promoting healthy brain cell membranes. Antioxidants found in fruits and vegetables can also protect the brain from oxidative stress, which can contribute to age-related cognitive decline.

Daily Recommendations

• 5 portions (400g) of fruit & vegetables
• Less than 90g red/processed meat
• 3 or more portions of starchy foods
• Less than 6g of salt
• Less than 50g of free sugars

Ensure typical weekly diet includes 3 or more of the recommendations above. Here are some core elements of a healthy diet plan that can improve brain health.

Whole Foods

Focus on eating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide a variety of nutrients that are essential for brain health, including vitamins, minerals, and antioxidants.

Omega-3 Fatty Acids

Include sources of omega-3 fatty acids in your diet, such as fatty fish (e.g., salmon, mackerel, and sardines), nuts, and seeds. Omega-3 fatty acids have been shown to improve brain function and reduce the risk of cognitive decline.

Low-Glycemic Index Carbs

Choose low-glycemic index carbohydrates such as whole grains, legumes, and non-starchy vegetables. These release glucose into the bloodstream slowly, providing a steady supply of energy to the brain.

Antioxidant-rich Foods

Eat foods that are high in antioxidants, such as berries, dark chocolate, and leafy greens. Antioxidants help protect the brain from oxidative stress, which can damage brain cells and contribute to cognitive decline.

Sugar & Processed Foods

Minimise your daily intake of sugar (to less than 50g) and processed foods, as both can contribute to inflammation and increase the risk of cognitive decline.

Alcohol & Hydration

10 to 20 years of regularly drinking more than 14 units a week is not good for your brain and puts you at risk from stroke, brain damage and damage to the nervous system. There's also evidence that regular drinking at these levels can make your mental health worse.

14 units is equivalent to 6 pints of average-strength beer or 6 medium glasses of wine.Avoid drinking more than 14 units of alcohol in a week. Advice/tips to help you cut down

Drink 6-8 glasses of fluid per day to hydrate your brain. Water, low-fat milk, sugar-free drinks, tea and coffee, all count.

Smoking

Research has found that smokers have a thinner cerebral cortex than non-smokers. This region of the brain is responsible for thinking skills including memory and learning, so thicker is better. Quitting is the best way to protect your brain and the rest of your body.

Here are some tips to help you succeed.

1. Write your goals on our template
2. Tell people you're quitting
3. Remember what worked in the past
4. Use stop smoking aids
5. Have a plan if you are tempted
6. List your smoking triggers
7. Keep cravings at bay by keeping busy
8. Exercise away the urge to smoke
9. Join the Facebook group for support

In England, the NHS will start offering a new treatment to people who want to quit cigarettes. Varenicline, is a daily tablet given over a few months, available on prescription only, which means you can't buy it over the counter at a pharmacy or supermarket.

Help to quit smoking is available online at NHS Smokefree, speak to your doctor about varenicline if have not managed to quit successfully using other medications like nicotine patches or gum.

Learn more about Mental Health

What is it?

Mental health refers to our emotional, psychological, and social well-being. It encompasses various aspects of our lives, such as our thoughts, feelings, and behaviors, and how we perceive ourselves and others.

Why is it important?

Good mental health is important for our overall well-being and quality of life. It allows us to cope with stress, navigate challenges, and build healthy relationships.

How does drumming help?

Drumming can support mental health in several ways:

1. Stress Reduction: Drumming has been shown to reduce stress and anxiety levels, which can improve mental health. The rhythmic patterns and vibrations of drumming can help relax the body and mind, promoting feelings of calm and relaxation.
2. Emotional Regulation: Drumming can help regulate emotions by providing a creative outlet for self-expression. It can allow individuals to express emotions that may be difficult to articulate verbally, and can provide a sense of release and catharsis.
3. Social Connection: Drumming can be a social activity, which can improve mental health by promoting feelings of connection and belonging. It can provide opportunities to meet new people, build relationships, and develop a sense of community.
4. Mindfulness: Drumming can promote mindfulness by focusing attention on the present moment and the rhythmic patterns of the drumming. This can help individuals become more aware of their thoughts and feelings, and develop greater self-awareness.

Drumming can be an effective way to support mental health. It can reduce stress and anxiety levels, regulate emotions, promote social connection, and cultivate mindfulness, all of which can enhance mental well-being.

Learn more about Mental Health

What is it?

Motor coordination refers to the ability to use different body parts in a coordinated and efficient manner to perform various movements and activities. It involves the synchronization of muscle groups, joints, and sensory systems to produce smooth and controlled movements.

Why is it important?

Motor coordination is important for a variety of daily activities, such as walking, running, playing sports, and even typing on a keyboard. Good motor coordination can improve overall physical performance, reduce the risk of injury, and enhance our ability to carry out tasks efficiently.

How does drumming help?

Drumming can support motor coordination in several ways:

1. Rhythmic Movement: Drumming involves rhythmic movements of the hands, feet, and body, which can help improve coordination and timing. Regular drumming practice can strengthen the neural pathways involved in motor coordination, leading to improved physical performance.
2. Bilateral Coordination: Drumming requires the use of both hands and feet in a coordinated manner, which can improve bilateral coordination. This can enhance overall motor performance and reduce the risk of injury.
3. Fine Motor Skills: Drumming can also improve fine motor skills, such as finger dexterity and hand-eye coordination. These skills are important for activities such as playing musical instruments, typing, and other manual tasks.
4. Cross-Lateral Movement: Drumming involves cross-lateral movement, which means using the opposite sides of the body in a coordinated manner. This can help strengthen the neural connections between the left and right hemispheres of the brain, improving overall brain function and coordination.

Drumming can be an effective way to support motor coordination. It involves rhythmic movement, bilateral coordination, fine motor skills, and cross-lateral movement, all of which can enhance overall physical performance and reduce the risk of injury.

Learn more more about Motor Coordination

What is it?

Neurodiversity is the range of differences in brain function and behaviour among all humans, and how neurological differences, such as autism, ADHD, and dyslexia, are natural variations in the human population rather than disorders that need to be cured or fixed. It acknowledges that there is a range of different ways that people's brains function and that these differences can be strengths rather than weaknesses.

More recently there is a general trend to broaden the scope of neurodivergence to include anyone who experiences the world with a brain that works differently to what is considered typical, regardless of the origin of those differences. This would include brain injuries and age-related cognitive changes and not just conditions present from birth. 

The key aim of neurodiversity as a movement, is to shift how society views neurodivergence by promoting inclusion and valuing different ways of thinking.  

Why is it important?

Neurodiversity is important because it promotes acceptance and inclusion of people with neurological differences. It challenges the stigma and discrimination that many neurodivergent individuals face in society and encourages a more positive and supportive approach to diversity.

How does drumming help?

Drumming can support neurodiversity in several ways:

1. Sensory Stimulation: Drumming provides a sensory-rich experience, with different sounds, rhythms, and textures. This can be particularly beneficial for individuals with sensory processing differences, such as those with autism, who may find certain sounds and textures calming or stimulating.
2. Self-Expression: Drumming can be a powerful form of self-expression, allowing individuals to communicate and connect with others in a nonverbal way. This can be particularly helpful for individuals with communication difficulties, such as those with ADHD or dyslexia.
3. Focus and Attention: Drumming requires focus and attention, which can be helpful for individuals with ADHD or other attention-related challenges. It can also provide a sense of structure and routine, which can be beneficial for individuals who thrive on predictability.
4. Social Connection: Drumming can be a social activity, providing opportunities for individuals to connect with others and develop social skills. This can be particularly beneficial for individuals with social communication difficulties, such as those with autism.

Drumming can support neurodiversity by providing a unique and inclusive activity that can be tailored to individual needs and preferences. It can provide sensory stimulation, self-expression, focus and attention, and social connection, all of which can support the well-being and development of individuals with neurological differences.

Experiment with drumming

Books about neurodiversity

Autism

All The Weight of Our Dreams by Lydia X. Z. Brown (DragonBee Press)

Loud Hands: Autistic People Speaking by Julia Bascom (Autistic Self Advocacy Network)

Neurotribes by Steve Silberman (Avery)

Spectrums edited by Maxfield Sparrow (Jessica Kingsley Publishers)

The Autism Partner Handbook by Joe Biel, Elly Blue, and Dr. Faith G. Harper (Microcosm Publishing)

Uniquely Human by Barry M. Prizant (Simon & Schuster)

Unmasking Autism by Devon Price (Harmony)

Untypical by Pete Wharmby (Mudlark)

We’re Not Broken by Eric Garcia (Mariner Books)

ADHD

ADHD 2.0 by Edward M. Hallowell and John J. Ratey (Ballantine Books)

A Radical Guide for Women with ADHD by Sari Solden and Michelle Frank (New Harbinger Publications)

Order from Chaos by Jaclyn Paul (Summit to Sea)

Self-Care for People with ADHD by Sasha Hamdani (Adams Media)

The Gift of Adult ADHD by Lara Honos-Webb (New Harbinger Publications)

Dyslexia

Dyslexia and Me by Onyinye Udokporo (Jessica Kingsley Publishers)

The Dyslexic Advantage by Brock L. Eide and Fernette F. Eide (Plume)

The Gift of Dyslexia by Ronald D. Davis and Eldon M. Braun (Perigee Books)

Autistic kids & teens

A Is For “All Aboard!” by Paula Kluth and Victoria Kluth (Brookes Publishing)

A Day With No Words by Tiffany Hammond (Wheat Penny Press)

Just Right For You by Melanie Heyworth (Reframing Autism)

The Awesome Autistic Go-To Guide by Yenn Purkis and Tanya Masterman (Jessica Kingsley Publishers)

Too Sticky! by Jen Malia (Albert Whitman & Company)

We Move Together by Kelly Fritsch and Anne McGuire (AK Press)

Why Johnny Doesn’t Flap: NT Is OK! by Clay Morton and Gail Morton (Jessica Kingsley Publishers)

Neurodivergent adults

Divergent Mind by Jenara Nerenberg (HarperOne)

The Autism and Neurodiversity Self-Advocacy Handbook by Barb Cook and Yenn Purkis (Jessica Kingsley Publishers)

The Young Autistic Adult’s Independence Handbook by Haley Moss (Jessica Kingsley Publishers)

Welcome to the Autistic Community by ASAN (Autistic Press)

For parents

Colouring Outside Autism’s Lines by Susan Walton (Sourcebooks)

Managing Meltdowns by Deborah Lipsky and Will Richards (Jessica Kingsley Publishers)

Sincerely, Your Autistic Child by AWN (Beacon Press)

Start Here: A Guide for Parents of Autistic Kids by ASAN (Autistic Press)

The Autistic Spectrum: A Parent’s Guide by Lorna Wing (Ulysses Press)

What Every Autistic Girl Wishes Her Parents Knew by AWN (DragonBee Press)

Learn more about neurodiversity with this cheat sheet for Dummies

What are they?

Neurological conditions affect the nervous system, which includes the brain, spinal cord, and nerves. These conditions can range from mild to severe and can affect various aspects of the nervous system, such as movement, sensation, cognition, and behaviour. 

Brain Conditions now affect over 1 in 3 people globally.

They are the leading cause of disability and the second leading cause of death worldwide, the three most common conditions are dementia, stroke and migraine.

Some examples of neurological conditions include epilepsy, stroke, Alzheimer's disease, Parkinson's disease, multiple sclerosis, and migraine. Neurological conditions can be caused by a variety of factors, such as genetic mutations, infections, injuries, or degenerative changes. They can have a significant impact on an individual's quality of life, and may require medical treatment, rehabilitation, or supportive care.

Neurological conditions

• 1 billion people affected globally
• 9 million deaths per year
• 3 common conditions
• Stroke, migraine and dementia
• $1.06 trillion total cost of neurological disorders in Europe in 2010
• Equivalent to the cost of heart disease, cancer and diabetes combined

Stroke

• 12.2 million new stroke cases annually
• 1 in 4 people (globally) over 25 will have a stroke in their lifetime
• $721 billion the total estimated worldwide cost of stroke
• 101 million people globally living with aftermath of stroke
• Number has doubled in last 30 years

Dementia

• 55 million people affected worldwide today
• 60–70% are Alzheimer disease
• 152 million people with dementia by 2050
• $1.3 trillion cost of dementia to global economies in 2019
• There is currently no cure for dementia

Migraine

• 190,000 attacks every day in the UK
• 10 million people affected in the UK
• 25 million work/school days lost every year because of migraine in the UK
• 1 in 14 people suffer from facial pain
• £10 billion annual cost to the UK economy

Learn more about Neurological Conditions

What is it?

Neuroscience is a field of study that focuses on the structure, function, and development of the nervous system, including the brain, spinal cord, and neurons. It is an interdisciplinary field that draws upon various disciplines, such as biology, psychology, and physics, to understand how the nervous system works and how it influences behavior and cognition.

Why is it important?

Neuroscience is important because it helps us better understand how the brain works and how it influences various aspects of our lives, such as our behavior, emotions, and thoughts. It can inform the development of treatments for neurological and mental conditions, and can help us better understand the mechanisms underlying learning and memory.

How does drumming help?

Drumming can support neuroscience research in several ways:

1. Brain Plasticity: Drumming has been shown to promote brain plasticity, which is the brain's ability to change and adapt in response to new experiences. By studying the effects of drumming on brain plasticity, neuroscientists can better understand the mechanisms underlying learning and memory.
2. Neural Networks: Drumming involves the coordinated activity of various neural networks in the brain, including those involved in motor control, auditory processing, and attention. By studying the neural networks involved in drumming, neuroscientists can better understand how different brain regions interact to support complex behaviours.
3. Neurological Conditions: Drumming has been used as a therapeutic intervention for neurological disorders such as Parkinson's disease and stroke. By studying the effects of drumming on these disorders, neuroscientists can better understand the mechanisms underlying these conditions and develop more effective treatments.

Drumming can support neuroscience research by providing a unique and valuable tool for studying the brain and its functions. By understanding how drumming influences brain plasticity, neural networks, and neurological disorders, we can gain a better understanding of the brain and its potential for change and adaptation.

Learn more about Neuroscience

What is it?

Brain plasticity, or Neuroplasticity, refers to the brain's ability to change and adapt throughout our lives. It's the brain's way of rewiring itself in response to new experiences, learning, and environmental changes. 

This ability allows the brain to create new neural connections and pathways, strengthen existing ones, and sometimes even reorganise its structure. 

Why is it important?

Brain plasticity is important for our ability to learn, remember, and recover from injury or disease. It allows the brain to adapt to new situations and challenges, and helps us to continue learning and growing throughout our lives.

How does drumming help?

Here are some ways in which drumming can enhance brain plasticity.

1. Increases neural connections: Drumming requires coordination between multiple parts of the brain, including motor control, auditory perception, and rhythmic timing. Regular drumming practice can increase the number of neural connections between these areas of the brain, leading to enhanced plasticity.
2. Stimulates brainwaves: Drumming has been shown to stimulate brainwaves in the alpha and theta range, which are associated with relaxation and creativity, respectively. These brainwave patterns can help facilitate neural plasticity and enhance cognitive function.
3. Enhances sensory processing: Drumming involves both auditory and tactile stimulation, which can enhance sensory processing in the brain. Regular drumming practice can improve the brain's ability to process and integrate sensory information, leading to enhanced plasticity.
4. Promotes social interaction: Drumming is often done in a group setting, which can promote social interaction and cognitive flexibility. Engaging in social activities has been shown to improve brain plasticity and cognitive function.

Drumming can be a fun and effective way to enhance brain plasticity and improve cognitive function.

Learn more about Plasticity

What is it?

Sleep is the brain’s daily reset. It’s when your body rests, your mind slows down, and your brain sorts, stores, and clears what it doesn’t need. Good sleep helps you think clearly, move well, manage emotions, and feel more like yourself the next day.

Why is it important?

Maintaining healthy sleep and circadian rhythms is crucial for brain health. Regulating the nervous system through rhythmic awareness and breathing helps reduce stress and improve sleep quality.

During sleep, the brain also undergoes important physiological processes that support brain health. The glymphatic system, a waste clearance system in the brain, becomes more active during sleep, helping to clear out toxic substances that can accumulate in the brain over time. Sleep helps regulate hormones that affect mood and stress, such as cortisol and serotonin.

Research has found that sleep deprivation during middle and old age has been linked to an increased risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's disease. Lack of sleep can have detrimental effects on memory, attention and decision-making. 

Here are some sleep tips to help you succeed.

1. Aim for 7-9 hours of sleep per night
2. Check your mattress for support
3. Ensure your room is not too hot/cold
4. Listen to calm music before bedtime
5. Switch off devices 1 hour before bed
6. Limit caffeine during the evening
7. Don't eat a lot late at night

Mindfulness

Practicing mindfulness and meditation can help reduce stress and improve cognitive function. A bedtime meditation routine can also help you to get a good nights sleep. Practicing Yoga or meditation can be a good way to help prepare you for a restful sleep.

Begin with short guided meditation sessions. Use mindfulness apps or online videos. Find a quiet space, focus on your breath, and gradually increase the duration as you become more comfortable.

Pay attention to your posture and technique to prevent strain or injury, and take regular breaks to rest and stretch. Stay hydrated and fuel your body with nutritious foods to maintain energy levels and support overall well-being.

Regular meditation, even as little as 10-15 minutes per day, has been linked to increases in grey matter, particularly in areas related to memory, emotional regulation, and stress reduction. Practices like mindfulness help improve focus and mental clarity​.

How does drumming help?

Drumming can help prepare the brain and body for better sleep. Playing simple, steady rhythms helps release built-up tension and settle restless energy. Repeating patterns gives the brain something to lock onto, which can quiet racing thoughts and bring a sense of calm. Drumming also supports routine, moving, listening and finishing with intention, which can make it easier to wind down at the end of the day.

Banging the drums unleashes tension and boosts the production of endorphins, your brain's natural mood-lifters.

Drumming is a helpful tool for reducing stress levels, as it provides a rhythmic and repetitive activity that can promote relaxation and mindfulness. When drumming, you can focus on the sound and rhythm of the drums, which can help shift your attention away from stressful thoughts and feelings. 

Regular drumming practice can help establish a routine (a rhythm) and provide a sense of structure and predictability, which can be helpful for managing stress, promoting well-being and getting a good nights sleep.

A study published in the journal Integrative Medicine Research demonstrated that drumming interventions can improve sleep quality and reduce insomnia symptoms.

Read the research paper here.

Learn more about Sleep