Marsha D. Brown, PhD, PA

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05/14/2025

Trouble sleeping?

Develop a bedtime routine that promotes relaxation and helps you unwind. Try a routine that takes approximately 30-60 minutes and starts at the same time each night. Try adding relaxing activities to your bedtime routine.

Wind down with a bedtime playlist.

Create a playlist consisting of 5-10 songs that help you relax. Here are two playlists that help me to decompress at night:

Playlist #1:
Dauðalogn - Sigur Rós
Butterfly – Lenny Kravitz
Hallelujah – Carrie Manolakos
Never Let Me Go – Florence + the Machine
I’ll Back You Up – Dave Matthews Band (Remember Two Things)
I’ve Been Loving You Too Long (To Stop Now) – Otis Redding
Poe – Fly Away
Only Time – Enya
Ave Maria – Jessye Norman (The Essential Jessye Norman)

When trying to fall asleep, some people prefer instrumental music to avoid focusing on lyrics. Here’s a second list, in case lyrics distract you:

Playlist #2: Classical / Jazz / Instrumental (No Lyrics)

Just Squeeze Me – Miles Davis (Plays for Lovers)
Memory Mist – Florence Price
Nocturne No. 14 in G Major, H. 58 – Performed by Alice Sara Ott
Misty Breeze; Our Hopes – Keane Wang – Lavendar Dreams (album)
Moonlight Waltz – Javier Escudero
Piano Quintet in A Minor: I. Allegro non troppo – Florence Price
It Never Entered My Mind – Miles Davis
Erhabenheit – Keane Wang - Endless Skies (album)

**Remember, music preferences are unique, so these may not work for you.**
SWEET DREAMS!!!

05/12/2025

Stay tuned this week for more specific tricks for falling asleep! Sleep is an important cornerstone of mental health. It plays a critical role in maintaining overall well-being. Unfortunately, the importance of sleep is often overlooked when we talk about taking better care of ourselves.

The National Sleep Foundation recommends seven to nine hours of sleep per night for most adults. This amount allows most individuals to reap the full health benefits of sleep. However, individual needs may vary. Some people may thrive on less, while others require more to function optimally.

If you’ve ever had trouble falling or staying asleep, you might be wondering how to get quality sleep on a consistent basis.

Here are some tips to improve sleep hygiene. Follow to increase your chances of improving sleep quality and quantity:

1. **Establish a Consistent Sleep Schedule**: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency can significantly improve the quality of your sleep.

2. **Create a Restful Environment**: Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine. Invest in a comfortable mattress and pillows to ensure a restful night’s sleep.

3. **Limit Screen Time Before Bed**: The blue light emitted by phones, computers, and TVs can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bed, allowing your mind to relax and prepare for sleep.

4. **Avoid Stimulants Late in the Day**: Caffeine, ni****ne, and alcohol can disrupt sleep patterns. Try to avoid consuming these substances in the hours leading up to bedtime. Instead, opt for calming herbal teas or warm milk to promote relaxation.

5. **Incorporate Relaxation Techniques**: Engage in relaxing bedtime rituals such as reading, meditating, or practicing gentle yoga. These activities can calm your mind and signal your body that it’s time to wind down.

By fostering a healthy sleep routine, we can enhance our quality of life and support a balanced mind.

05/09/2025

What is grounding? Here is a quick step-by-step guide to get started.

05/07/2025

What is box breathing, and how can you do it? Here is a quick step-by-step guide to get started.

Address

Fort Lauderdale, FL

Website

http://www.drmarshabrown.com/

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