- Remove the current class from the content27_link item as Webflows native current state will automatically be applied.
- To add interactions which automatically expand and collapse sections in the table of contents select the content27_h-trigger element, add an element trigger and select Mouse click (tap)
- For the 1st click select the custom animation Content 27 table of contents [Expand] and for the 2nd click select the custom animation Content 27 table of contents [Collapse].
- In the Trigger Settings, deselect all checkboxes other than Desktop and above. This disables the interaction on tablet and below to prevent bugs when scrolling.
Here's an uncomfortable truth: sleep and mental health are locked in an intense tango. People wrestling with depression or ADHD often find themselves staring at the ceiling at 2 AM, then dragging through the next day like zombies with to-do lists. The wild part? Better sleep habits don't just help you feel less miserable—they can genuinely transform your cognitive performance and mental wellbeing.
But we live in a society that treats sleep like it's optional. A nice-to-have. A luxury for people who don't have their hustle game figured out. From childhood onwards, we've been trading precious hours of rest for "productive" activities, extra homework, or one more episode. And here's the truly twisted part: the less you sleep, the less you actually want to sleep.
Sound backwards? There's a reason for it.
Your Body's Dirty Little Secret
Once you blow past your natural bedtime, your body doesn't just give up and let you crash. Oh no—it calls in reinforcements. Stress hormones flood your system, giving you that bizarre second wind that makes you feel like a productivity god at 11 PM. This is why so many of us identify as "night owls" who do our best work after dark. The house is quiet, notifications slow down, and suddenly you can actually think.
But that energy boost? It's borrowed. And the interest rate is brutal.
When you're running on stress hormones instead of proper rest, you enter a vicious cycle:
- The "Just One More Thing" Trap: You finish your work but can't seem to close the laptop. One more email check. One quick video. Suddenly it's an hour later and you're deep in a Wikipedia rabbit hole about Byzantine architecture.
- The Revenge Bedtime Procrastination: When you finally drag yourself to bed, your brain refuses to cooperate. You lie there, simultaneously exhausted and wired, mentally replaying every awkward conversation from 2016.
- The Morning After: You wake up feeling like you've been hit by a truck, despite technically being in bed for seven hours. You tossed and turned all night, and your body knows it.
If this sounds painfully familiar, here's the good news: you can feel dramatically better after just one week of proper sleep habits. Not months. One week.
The Sleep Hygiene Checklist (That Actually Works)
- Set a bedtime alarm—yes, really. We set alarms to wake up, but what if you set one to remind yourself to start winding down? Same time every night. Non-negotiable. Your circadian rhythm will thank you.
- Evict the screens. High stimulation is sleep's kryptonite. Keep phones, tablets, and laptops out of your bedroom when possible. Trade the doom-scrolling for a book or some calming music. Your brain needs softer landing gear.
- The 4-hour alcohol rule. That nightcap might make you drowsy, but alcohol sabotages your restorative sleep cycles. Give yourself at least four hours between your last drink and bedtime.
- Let your brain tell you when to quit. Start a focus session with the MW75 Neuro LT when you're working at night. Racking up frequent brain breaks? Seeing long stretches of low focus in the live view? That's your brain waving a white flag. Going to bed now and setting an earlier alarm will let you work faster and smarter tomorrow—with fewer catastrophic mistakes.
Track Your Recovery (Because What Gets Measured Gets Improved)
The MW75 Neuro LT helps you track your progress through your Mental Recovery Score. Take a Cognitive Snapshot in the Neurable App each morning to see how well-rested your brain actually is. Feeling groggy despite eight hours in bed? Your score will expose the truth: you're carrying sleep debt, and it's weighing you down.
Here's the thing about building better habits: improvements don't happen overnight (ironic, right?). But commit to a solid routine for one full week, and you should see your Mental Recovery score start climbing—possibly even above your typical baseline.
Figure: It takes a while, but if you stick to good habits, you will see your Mental Recovery improve! Life happens though, don't beat yourself up if you see a lower score one day. Just try again the following day, one step at a time, and slowly but surely you will see (and feel!) improvement.
One day at a time. One good choice at a time. Your brain—and your future self—will thank you.
2 Distraction Stroop Tasks experiment: The Stroop Effect (also known as cognitive interference) is a psychological phenomenon describing the difficulty people have naming a color when it's used to spell the name of a different color. During each trial of this experiment, we flashed the words “Red” or “Yellow” on a screen. Participants were asked to respond to the color of the words and ignore their meaning by pressing four keys on the keyboard –– “D”, “F”, “J”, and “K,” -- which were mapped to “Red,” “Green,” “Blue,” and “Yellow” colors, respectively. Trials in the Stroop task were categorized into congruent, when the text content matched the text color (e.g. Red), and incongruent, when the text content did not match the text color (e.g., Red). The incongruent case was counter-intuitive and more difficult. We expected to see lower accuracy, higher response times, and a drop in Alpha band power in incongruent trials. To mimic the chaotic distraction environment of in-person office life, we added an additional layer of complexity by floating the words on different visual backgrounds (a calm river, a roller coaster, a calm beach, and a busy marketplace). Both the behavioral and neural data we collected showed consistently different results in incongruent tasks, such as longer reaction times and lower Alpha waves, particularly when the words appeared on top of the marketplace background, the most distracting scene.
Interruption by Notification: It’s widely known that push notifications decrease focus level. In our three Interruption by Notification experiments, participants performed the Stroop Tasks, above, with and without push notifications, which consisted of a sound played at random time followed by a prompt to complete an activity. Our behavioral analysis and focus metrics showed that, on average, participants presented slower reaction times and were less accurate during blocks of time with distractions compared to those without them.
