The Hygge Nurse Dispatch

hi friend,

it’s been a minute—so I’m dropping a tight, research-forward update you can actually use this week. below are fresh findings from the last year or so on sleep, mood, blood pressure, and food-is-medicine—translated into simple, compassionate steps for your full-plate life.

Recent updates in science + wellbeing

morning light still wins for mood + energy

A 2024 systematic review/meta-analysis confirms bright-light therapy is an effective first-line, non-drug treatment for seasonal affective symptoms. Morning exposure (20–30 min; ~10,000 lux) consistently improves mood vs. placebo.

try this: get outside within an hour of waking (clouds count), or use a 10,000-lux lightbox while you sip coffee.

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A striped cat sleeps peacefully on a blue chair.

magnesium & sleep: a newer RCT shows benefit

A 2024 double-blind randomized trial of magnesium L-threonate improved overall sleep quality (including more deep/REM sleep) and next-day energy in adults with self-reported sleep problems. (Note: evidence across magnesium types is mixed; this trial used the L-threonate form.)

try this: food-first sources (pumpkin seeds, almonds, leafy greens). If you supplement, stick to labeled doses and check with your clinician—especially if pregnant, breastfeeding, or on meds.

Read article

white ceramic bowl with brown and white mushrooms

omega 3's for mood: dose matters

A 2024 meta-analysis of 67 trials found ~1 g/day of n-3 fatty acids improved depressive symptoms in adults, with a U-shaped dose–response and the greatest benefit around ~1.5 g/day (often EPA-leaning).

try this: 2–3 servings/week of fatty fish (or an algae-based EPA/DHA if plant-based), plus walnuts/chia/flax for everyday support.

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Granola and fruit bowl, beautifully decorated.

fermented foods + mental well-being: promising, still evolving

Recent reviews highlight plausible gut–brain mechanisms and report improvements in depressive symptoms in some trials of probiotics/fermented foods—but heterogeneity remains, so we should be optimistic and measured.

try this: add 1–2 daily servings (yogurt/kefir, kimchi, sauerkraut, tempeh, miso). Keep them cold and uncooked to preserve live cultures.

Read article

your 10-minute weekly reset

AM light: outside or lightbox while you plan your day.
Pantry pulse: stock a fermented food, a leafy green, and a whole grain.
Movement micro-breaks: 5 stand-and-stretch alarms during work hours.
Sodium sense: scan labels; aim for flavorful herbs/citrus in dinner instead of salt.
Evening wind-down: chamomile, dim lights, phone on Do Not Disturb; consider magnesium-rich foods

on your side, always—
Dr. Rachel Zimmer
nurse researcher & founder, the hygge nurse

P.S. hit reply and tell me which one you’ll try this week. I read every note.

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The Hygge Nurse

New science for calmer days + better sleep (Fall update)

The Hygge Nurse Dispatch

hi friend,

Recent updates in science + wellbeing

morning light still wins for mood + energy

magnesium & sleep: a newer RCT shows benefit

omega 3's for mood: dose matters

fermented foods + mental well-being: promising, still evolving

your 10-minute weekly reset

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