the surprising link between insomnia, procrastination, and your genes

Good morning health hackers,

Have you ever wondered why you struggle with insomnia or procrastination while others seem to breeze through life? The answer might lie in the BDNF gene—a key player in your brain's ability to adapt, process information, and regulate thoughts.

what is the BDNF gene?
The BDNF (brain-derived neurotrophic factor) gene controls the production of a vital protein that helps neurons grow, survive, and connect. This protein plays a significant role in neuroplasticity—your brain’s ability to adapt and change.

There are three variations of the BDNF gene:

• GG: Optimal BDNF levels. People with this variant tend to learn new skills easily, recover quickly from setbacks, and adapt to challenges with ease.

• AG: Reduced BDNF levels. Processing information takes longer, which can lead to rumination, insomnia, and procrastination.

• AA: The lowest BDNF levels. This variant amplifies the challenges of AG but often comes with a knack for deep, specialised thinking.

how low BDNF affects insomnia and procrastination
If you have the AA or AG variant, your brain may struggle to "switch off." Thoughts replay endlessly, making it difficult to fall asleep. Similarly, tasks can feel more daunting, leading to avoidance and procrastination.

But it’s not all bad news. People with lower BDNF levels often think more deeply, becoming experts in their chosen fields. They tend to thrive in environments that reward focus and specialisation rather than multitasking.

boosting your BDNF levels naturally
Thankfully, there are simple, research-backed ways to enhance BDNF production and support better mental clarity:

1. Breathwork: Incorporate deep, rhythmic breathing exercises to calm the mind and improve focus.

2. Sauna sessions: Regular sauna use has been shown to increase BDNF levels, promoting better mental health.

3. Whole fruit coffee extract: This natural supplement supports neuroplasticity and cognitive function.

why understanding your genes matters
Knowing how your BDNF gene affects your behaviour can empower you to tailor your environment and habits to your strengths. Whether it's choosing roles that reward deep focus or incorporating daily practices to boost BDNF, understanding your genetic blueprint is key to thriving.

Want to learn more about how your genes influence your sleep, focus, and productivity? Watch my video here for actionable tips to optimise your mental health.

Here’s to smarter living,

PS. If you are needing personalized support in your health, book a call with my team here.