For me, 2024 has been a year of self-discovery and self-improvement. I started the year with intense brain fog (which I attributed to “mom-brain”), and I wasn’t paying attention to my sleep habits or nutritional needs. As I was making my hour-long trek to work in January, I started listening to a podcast about healthy sleep habits and the science of sleep and was blown away by the information. From that day on, I made a couple of easy changes and have noticed a vast improvement in my mood, memory, and ability to retain new information. 

Improving Sleep Hygiene

Improving sleep hygiene is the first step towards a better night’s sleep. This includes having a bedtime routine, going to bed and waking up around the same time, and avoiding televisions, phones, and screens before bed. As an adult, it may be difficult to stick to the same bedtime, but it can make a difference in how well we sleep by affecting our sleep phases and how long we spend in them. Throughout the night, we cycle through 4 sleep phases: light sleep (N1), deep sleep (N2), deepest sleep (N3), and REM sleep. 

When we are in N3, our deepest sleep, our heart rate and breathing slows and our brains release growth hormone to promote tissue growth and repair. The bulk of our deepest sleep occurs at the beginning of the night so when we push our bedtime, we may affect the amount of deep sleep we are getting and feel physically sleep-deprived. REM sleep is when our brain rests and repairs itself. It is crucial for memory consolidation, processing emotions, mood regulation, and future learning. The bulk of REM sleep occurs at the end of the night, so waking up earlier than normal can deprive the brain of this rest and lead to fatigue, poor work performance, and poor memory. Also, taking sedative medications or drinking alcohol before bed inhibits REM sleep leading to poor quality sleep and disruptions in memory and concentration.  

Reacted Magnesium

After learning the above information, I started tracking my sleep with my smartwatch and paying attention to my bedtime routine. I also started supplementing every night with Reacted Magnesium, by Ortho Molecular, which contains magnesium glycinate to calm down before bed and get more restful sleep. For nights that I struggle more with falling asleep, I drink tart cherry juice mixed with sparkling water, as tart cherry has been shown to improve sleep duration and quality. These supplements, as well as improving my sleep hygiene, have vastly increased my sleep score and my overall mental capacity. Most days, I wake up feeling rested and ready to take on the day and my “mom-brain” is no more!