In: using dopamine menus to avoid doomscrolling

“In 2024, I’ve seen lots of people curating dopamine menus – a list of dopamine-boosting activities people can turn to instead of scrolling on their phone. Examples include drinking a cup of tea, doing some star jumps or listening to a favourite song,” says Nicole Vignola, a neuroscientist and author of Rewire: Break The Cycle, Alter Your Thoughts And Create Lasting Change. “I love that trend; one of the things I always talk about is the importance of preparing for different outcomes because a lot of the time we operate on automaticity – the act of performing a task without conscious thought or attention. It means that we sometimes pick up our phones without even realising it, but when we prepare for a different outcome by putting together a dopamine menu, we’re more likely to choose that plan B.”

Out: taking melatonin supplements without a prescription

While melatonin supplements are available over the counter in the USA and other countries, they’re still a prescription-only drug in the UK – and there is good reason for this, says Christabel Majendie, Naturalmat’s resident sleep expert. “We don’t have data on the long-term effects of taking melatonin (especially in children and teenagers), and for it to be effective, the dose and timing need to be controlled. Otherwise, it can cause more problems.”

In: waking up at a time that’s right for you

“I’ve noticed several requests from my clients in the last few years to help them to be ‘an early bird’ and wake up at 5am,” Majendie says. “People need to understand that this is not always about changing habits but about biology; the timing of when you wake up and when you get sleepy is heavily influenced by genetics. While some may wake naturally around 5–6am, others will struggle as it doesn’t suit their chronotype. Choosing a bedtime and wake time that suits you and gives you the right amount of sleep is better. This doesn’t mean staying up, ignoring your body’s need for sleep and then struggling to wake up in the morning – it means listening to your body when it’s sleepy.”

From collagen supplements to reformer pilates, these are the wellness ‘ins’ and ‘outs’ for 2025, according to industry insiders