“Sleep is a time when your brain does its most important tasks. Two things happen when we sleep. The first thing that happens is, you actually start cleansing your brain…The second thing that happens is your memories get organized from short term to long term memory…So when we don’t sleep, when we don’t get at least 7-8 hours of deep sleep, when we don’t hit those deeper stages of sleep where this process get activated, when we keep waking up over and over again…over a long period of time they’ve seen that people who have major sleep disorders, chronic disorders, they are at a higher risk of developing Alzheimer’s disease and dementia.” – Dr. Ayesha Sherzai, on The Mel Robbins Podcast, from April 6, 2026, entitled, “#1 Neurologists: What You Can Do To Prevent Alzheimer’s & Dementia.”
The Centers for Disease Control and Prevention (www.cdc.gov) reports, “Adults need 7 or more hours of sleep per night for optimal health.” Yet, most adults think they can outsmart science and stay up past their betimes and not lose on their health and lifelines. We know this is wrong.
We’ve all been there! Wearing our lack of sleep as if it’s a badge of honor to be the most tired person in the room, but, why? Sleep matters. Most of us eat every day, brush our teeth, drink some water and yet, we won’t get a healthy amount of sleep? Perhaps because we have trained ourselves to think resting is wrong, sleeping is for the lazy or that caffeine and other vices can supplement the lack of hitting the sack.
Sleep is not just rest, it’s active repair. The National Heart, Lung, and Blood Institute (TNHLBI) (www.nhlbi.nih.gov) shares that while you sleep, your body repairs it’s cells, strengthens the immune system, builds brain function, and even regulates your mood! This echoes not only what Dr. Sherzai was sharing about Alzheimer’s and Dementia, but that a lack of quality sleep is linked to heart disease, obesity, and even diabetes. Making adequate sleep a precursor to healthier outcomes, bodies, and mindsets.
People who aren’t getting enough sleep also tend to be people who rely heavily on caffeine to get through the day. Caffeine however, isn’t a miracle and for some people it may have no waking effect. Others suffer from brain fog and forgetfulness. Some people are completely irritable and rationalize it with their tired state. People who don’t get enough sleep often say they will get more on the weekend to catch up, or hope to nap during the day, these are almost impossible for those who have created a steady schedule of unsteady sleep. The Sleep Foundation (www.sleepfoundation.org) notes that inconsistent sleep patterns can disrupt your body’s internal clock, making fatigue worse, not better. Caffeine and cat naps aren’t the answer.
One way to change your sleep life might be to follow a strategy shared by Dr. Jess Andrade, a sports medicine physician and pediatrician, who shared a helpful routine on Instagram in 2021. The popular routine, “10-3-2-1-0,” shares underlying principles based on general sleep science.
10 – No caffeine 10 hours before sleep. Sure, you can roll your eyes, but caffeine needs to be metabolized in the body. If you want to sleep well, hydrate well, without caffeine within your 10 hours sleep window.
3 – No food and/or alcohol before bed. If you value your sleep experience, not eating or drinking alcohol at least 3 hours before sleeping will help to reduce nighttime waking, acid reflux, REM (rapid eye movement) cycle interruption, and more.
2 – No work for at least 2 hours before bed. Set up out-of-office messages/voicemails that state your availability. Do your daily cleaning and household needs in the morning.
1 -No screens 1 hour before lights out. There will be people who say, “But I only read on my tablet!” Those are screens. This artificial light is negatively impacting our health, sleep, and stress. No screens!
0 -No hitting the snooze. When the alarm goes off, you get up. Trust us, this will change your life! If you truly cannot get up when your alarm goes off, this is the alarm; it is time to talk to a health care professional about your sleep/wake concerns now.
Our bodies need sleep to help with our brains, immune system and all our functions, yet we think we can somehow outsmart it. We are wrong. In Vermont, long winters, shift work, and busy family schedules can all impact sleep routines. Prioritizing sleep is not indulgent, it’s essential. When we get enough sleep, it slowly starts to change our health, happiness, and quality of life. During this stress awareness month, it’s time to get honest about your sleep. Sleep isn’t lost time, it’s what makes life possible and an investment in your future. Sleep is not the enemy, rescue yourself with rest. Embrace the 10-3-2-1-0: Your Sleep Time Hero!