Practice
Morning light
Free, takes ten minutes, and sets both your mood and that night’s sleep.
What to do
Ten to fifteen minutes of outdoor daylight within an hour of waking. Through a window does not count — glass filters out most of what makes it work. Overcast still counts.
Take your first coffee outside instead of to the sofa.
On a hard day: Stand in the doorway for two minutes.
When you might notice
Sleep usually shifts within a week. Mood takes two or three.
Roughly what it costs
Free
What this is based on
Morning daylight is the strongest signal for setting the circadian clock, which governs both sleep timing and daytime mood.
Well established
What this is for
Also worth knowing about
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Omega-3 (EPA and DHA)
Works on the inflammation side of brain fog and sore joints.
Strength training
The single most evidence-backed thing on this list — for metabolism, bone, and mood at once.
Saffron extract
One of the very few botanicals with antidepressant-level evidence in trials.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
Which of these is for you?
Three questions and Guía puts the ones that fit your symptoms into a plan — in the right order, with the smaller version for the days you cannot. Free, and there is nothing to buy.
Answer three questionsThe library stays free and open. No account needed to read any of it.