Aldora Health Monthly | March 2026

Your monthly guide to brain health & vibrant living

Make Sleep your Mission this Month

Hello Aldora Community,

The sun is shining and while the days might still be cold, we’re starting to feel that familiar feeling… spring is almost here.

As we move out of winter, it’s the perfect time to focus on habits that restore your energy for the months ahead. One of the most powerful? Better sleep.

Below, you’ll find simple, highly effective strategies you can start using tonight. Even a 5–10% improvement in sleep can meaningfully support your brain health over the long term.

Let’s get sleeping!

First: What’s the Goal?

The ideal amount of sleep is between 7 to 8 hours a night, with minimal interruptions (meaning no more than one visit to the washroom each night).

We don’t want more than 9 hours of sleep, and we don’t want less than 6, according to the latest research on sleep and brain health.

We also want to 1) fall asleep reasonably easily and 2) feel rested when we wake up.

Not hitting these targets? No problem. Simple tweaks to your daily habits can often get you closer to your sleep goals.

Why it Matters

Sleep is when the brain gets deep cleaned - removing waste and toxic proteins that build up during the day.

Less sleep can lead to more build up, which can increase your risk for dementia later in life - as reported in several recent news reports.

What can you do?

There are often several underlying root causes for why someone can’t sleep. If you find the cause, you can often fix it.

Our premium articles can help you unpack personal root causes, but in brief:

3 top tips for better sleep

1. Reset your brain’s internal clock

   Get out of bed at the same time every morning, no matter how little sleep you got the night before; don’t take more than one 20 minute nap during the day, and; don’t have more than one cup of coffee.

   Within a few days (of being exhausted by the time you get to bed), you will have reset your clock for a deeper and more restful sleep.

2. Avoid liquids for 6 hours before bedtime

   Waking up to urinate overnight is a common cause for disrupted sleep. Limit liquids before bed to limit interruptions.

3. Wear ear plugs and an eye mask

   Even if you think your room is quiet it is often not quiet enough. The tiniest noise can break our sleep without us realizing. An eye mask can also ensure your room is dark enough to let the brain know it’s time for sleep.

While these 3 tips can get you started, there are dozens of other effective strategies outlined in the following premium articles.

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With a little extra sleep here and a few less naps there, you can feel energized and clear for the months ahead.

Warmly,
The Aldora Health Team

www.aldora.ca | @aldorahealth
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