Marsha D. Brown, PhD, PA

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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.

09/15/2023

I’m not sure how I ever pulled off all-nighters in grad school and beyond. Back then, I was even able to function relatively well the next day. Those days are clearly over and I have three alarms set on my phone to remind me that it’s time to go to sleep. My countdown to bedtime starts at 9 pm; T-minus 45 minutes to beddy-bye time.

09/01/2023

My time off is invaluable. I use my out of office autoreply to manage others’ expectations while I’m away. I let them know that not only will I be unavailable, but I will also not be checking my email. If there is a true emergency, chances are I’m not the best person to call anyway (first up should be 9-1-1). In the past, I found that when I left a contact number for emergency purposes, people struggled to determine whether their situation was in fact an emergency. It resulted in 1) my protected time being constantly interrupted while I was out of the office and 2) a less restorative vacation.

08/25/2023

I don’t keep messy company – I am very intentional and careful about who I allow to have access to me, emotionally, physically, and mentally. One way I do this is by limiting or eliminating time with people who drain my energy. I have zero interest in messy; it exhausts me.

08/18/2023

I’ve been keeping journals since elementary school. Writing down my thoughts has always been a helpful way to organize my thoughts, express my feelings, and put things into perspective. It’s also really neat to read what was going on in my life in 5th grade. Spoiler Alert: Not being liked back by my crush did not actually ruin my life. Who knew.

08/11/2023

Q: What might that look like? A: “I’m flattered that you would like me to participate in your activity or project. Unfortunately, I’m unable to devote the amount of time this sounds like it deserves, so I won’t be able to add it to my plate. Thank you for thinking of me.”

I can’t do it all. In fact, I can’t even do half of it all. I’m no longer interested in trying. Being sleep deprived and exhausted is so last decade for me. These days, I’m all about feeling rested, interested, and excited about what I’m doing. I’m not interested in sacrificing my wellness in the name of keeping the peace or making everyone else happy.

08/04/2023

I like stimulating different parts of my brain when I’m not at work, so I make sure to schedule interesting and engaging activities for myself. Dance classes are a favorite for me; they challenge me and get me up and moving. Other favorites include attending theater and stand-up comedy shows and taking Portuguese lessons.

Address

Fort Lauderdale, FL

Website

http://www.drmarshabrown.com/

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