March 2026 Healthy Sleep

March :  

Sleep Awareness and strategies for success to improve brain health.  

Sleep is a very important pillar in maintaining cognitive function.  

• Did you know that the average person slept 10-12 hours a night before Thomas Edison introduced electricity in the 1880's? 

• Did you know that approximately 35% of adults report sleeping less than 7 hours per night?  

• Did you know that you need at least 8-9 hours a night to support brain cell re-genesis?  

• Did you know that females may need a little more sleep than males?  

According to a recent study on sleep published by the NIH: 

“Sleep is a vital function, taking about one-third of a human lifetime, and is essential for achieving and maintaining brain health. From homeostatic neurophysiology to emotional and procedural memory processing to clearance of brain waste, sleep and circadian alignment remain paramount. Yet modern lifestyles and clinical practice often dismiss sleep, resulting in profound long-term repercussions.” 

Read more here: Sleep as the Foundation of Brain Health - PMC 

Here are some examples of conditions that may limit a good night’s sleep and need diagnosis and intervention: 

• Sleep Apnea 

• Asthma or other breathing problems 

• Acid Reflux disease 

• Urinary incontinence 

• Enlarged Prostrate 

• Uncontrolled diabetes 

• Chronic Pain 

• Parkinson’s Disease 

• Menopause  

• Alzheimer’s Dementias 

As we age our sleeping patterns may change, but we are still in need of quality sleep cycles such as Light Sleep, REM sleep (the dream stage) and deep sleep (restorative phase). 

When we go through all these phases when we sleep, we are producing new brain cells.  And although it is up to us to maintain the health of these cells, we first need a healthy bedtime routine to support cell re-genesis. 

Here are a few tips for a good night's sleep:  

• Stop caffeine intake by lunchtime. 

• Keep a consistent bedtime routine: Go to bed at the same time in the same way. For example: Take a shower after dinner, rub back, hands and feet with lotion (this helps to relax), dress in comfortable pajamas. Ensure the room is cool but at a comfortable temperature. 

• Stop looking at blue light screens 1 hour before bed. 

• Ensure adequate hydration during the day so you can stop drinking fluids at dinnertime and take all your medicine at dinner (unless it is prescribed for bedtime)  

• Try a 10–15-minute outdoor walk right after dinner which normalizes blood sugar, releases stress and will assist with deeper sleep. 

• Empty your bladder directly after dinner and before bed to limit nighttime disruptions.  

• Try a light snack before bed, especially for poor eaters, to help them sleep through the night.  

• Try bedtime ambiance such as aroma therapy, music and reading to help you prepare for sleep. 

Supplements cited by NIH research that may support your sleep (consult with your healthcare provider first): 

• Valerian Root 

• Hops 

• Kava 

• German Chamomile 

• Cherry (natural melatonin) 

• Melatonin 

• Tryptophan 

• L-theanine 

• Magnesium 

• Zinc 

We hope these tips and tricks turn your night's rest into beautiful dreams!