National Sleep Awareness Week, sponsored by the National Sleep Foundation (NSF), is observed this week (March 8 – 14). This highly anticipated awareness week coincides with Daylight Saving Time, which began on Sunday (March 8).
Americans’ sleep is often disrupted by the loss of an hour, with 55% of those surveyed reporting feeling extremely or somewhat tired following the “spring forward.” It typically takes about one week for the circadian rhythm to adjust to the time change.
Although we are biologically designed to spend as much as one-third of our lives asleep, millions of people struggle to attain the recommended eight hours of sleep each night. Approximately 12% of American adults worldwide experience chronic insomnia, which is defined as difficulty sleeping at least three times per week for at least three months.
According to the NSF, individuals who regularly experience fragmented sleep are:
- 4 times more likely to be unhappy
- 2.5 times more likely to be less productive at work
- 3 times more likely to struggle to achieve their goals
- 2 times more likely to be less productive at home
- 2 times more likely to report an unfulfilling social life
The 2025 Sleep in America Poll found that less than half (47%) of individuals with poor sleep satisfaction report lower well-being. On the flip side and underscoring the importance of healthy sleep habits, approximately 9 in 10 adults (88%) who report good sleep satisfaction say they are flourishing. Healthy, normal sleep is both restorative and regenerative. During sleep, the body heals and rejuvenates itself, while the mind essentially “housecleans.”
New Sleep Studies Link Sleep and Brain Function
Published studies over the past year highlight how insufficient sleep impacts brain health and may increase the risk of dementia. In one study, researchers analyzing MRS scans from 27,500 middle-aged adults found that poor sleep contributes to accelerated brain aging and may elevate dementia risk. Co-author Abigail Dove commented, “Since sleep is modifiable, it may be possible to prevent accelerated brain aging and perhaps even cognitive decline through healthier sleep.”
Dove further noted that poor sleep impairs the brain’s ability to clear waste, an activity that primarily occurs during sleep.
A similar study implicates chronic insomnia in a 40% higher risk of dementia. Researchers followed 2,750 cognitively healthy older adults for an average of 5.6 years and found that 16% had chronic insomnia. Over the course of the study, 14% of participants with chronic insomnia developed mild cognitive impairment or dementia, compared to 10% of those without insomnia.
“Insomnia doesn’t just affect how you feel the next day; it may also impact your brain health over time,” said study author Diego Z. Carvalho, MD. “We saw a faster decline in thinking skills and changes in the brain that suggest chronic insomnia could be an early warning sign or even a contributor to future cognitive problems. Our results [PS1] [PS2] [SD3] also add to a growing body of evidence that sleep isn’t just about rest – it’s also about brain resilience.”
Insomnia also affects younger adults, especially in a high-stress environment, where anxiety often coexists. Approximately 53% of students aged 17 to 23 experienced sleep difficulties consistent with insomnia, while 75% reported anxiety symptoms. Of these, approximately 17% and 13% fell into moderate and severe anxiety categories, respectively. Blood analyses revealed that both the count and percentage of total natural killer (NK) cells and their sub-populations were lower among participants with insomnia symptoms. Additionally, students with moderate or severe anxiety showed a significantly reduced percentage of circulatory NK cells, suggesting that poor sleep and anxiety may compromise immune function.
Natural Sleep Solutions
Melatonin remains the most popular sleep supplement. In a recent scoping review, 80.9% of 215 meta-analyses concluded that melatonin was effective in promoting sleep, compared to just 7.9% observed in placebo groups. The authors concluded, “Despite heterogeneity in review methods and outcome definitions, the direction of evidence consistently favored melatonin over placebo.”
Immediate-release melatonin has been shown to reduce sleep onset latency; however, it rarely helps users stay asleep for the recommended seven to nine hours. For this reason, sustained-release (SR) melatonin may be preferable. Ideally, a sustained-release melatonin formulation that mimics the body’s natural healthy sleep rhythm offers the greatest benefit. In one pharmacokinetic study, 16 participants consumed 5 mg melatonin as Melotime™ (SR melatonin) or IR melatonin. Researchers assessed maximum concentration (Cmax), time to reach maximum concentration (Tmax), area under the curve (AUC0-t), and elimination half-life (t1/2) to compare how the two formulations perform in the body.
Results demonstrated that Melotime™ achieved higher plasma concentrations during the delayed phase (4 to 8 hours post-dose) and exhibited an extended half-life of 5.10 hours, compared to 1.01 hours for IR melatonin. These findings suggest that Melotime™ closely mimics the body’s natural sleep cycle.
Lifestyle interventions also continue to show promise. Recent studies indicate that increasing fruit and vegetable intake, as well as engaging in yoga or tai chi, can significantly improve sleep quality.
Consuming more fruits and vegetables during the day was associated with improved sleep that same night. Researchers identified a clear link between diet quality and sleep depth. Participants who met the CDC’s daily produce recommendations experienced a 16% improvement in sleep quality. Notably, this study was the first to show a same-day relationship between dietary intake and objectively measured sleep quality.
Regular exercise is known to reduce sleep onset latency. A new meta-analysis involving 1,348 participants found that tai chi, yoga, and jogging can improve overall sleep quality and reduce the time to fall asleep. The findings suggest that yoga may increase total sleep time by nearly two hours and may improve sleep efficiency by approximately 15%. It may also reduce wake time after sleep onset by nearly an hour and shorten sleep latency by around half an hour.
Conclusion
The power of healthy sleep cannot be overstated. For the millions seeking alternatives to traditional sleep-inducing medications, sustained-release melatonin may offer a science-backed solution, especially when combined with supportive lifestyle strategies such as a nutritious diet and regular exercise.
Reviewed by Sneha Sawant Desai, PhD
