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Sleep Your Way to a Sharper Mind


Focus. All the distractions and demands of modern living make it an increasingly elusive commodity just when we need it the most. Your most essential tool to keep your mind well-honed? A good night’s sleep.

Of course, if you’re one of the 70 million Americans who report being sleep deprived, that’s easier said than done.

Sleep experts recommend seven to nine hours for most adults. Less than six is considered “partial sleep deprivation,” which increases the risk of everything from obesity to depression to stroke. Now, scientists say, we can add memory loss to that list. 

Neuroscientists at University of California, Berkeley have made the case in two groundbreaking studies:

  • A 2011 study revealed that the brain relies on sleep, and particularly sleep that occurs later in the cycle, to recharge its learning capacity.
  • A 2013 study made a connection between sleep deprivation in the elderly to age-related memory loss. 

To ensure you get the sleep you need tonight to stay focused tomorrow, here are a few of our favorite tips:

  • Create a bedtime ritual around a favorite relaxing activity, whether it’s a warm bath, soft music, or light stretches.
  • Lower the lights and start your routine at least 30 minutes before bed.
  • Banish late-night screen time -- the blue light emitted by electronics suppresses melatonin levels.  
  • Make bed a worry-free zone. Square away tomorrow’s to-do list well before bedtime. And if you do find yourself ruminating on something instead of drifting off, jot it down in a bedside journal and (literally) close the book on the issue until morning. 

Beyond sleep, another great tool in your mind-sharpening arsenal is to make Älsa part of your daily routine. Each serving contains 250mg of Cognizin® citicoline, a premium ingredient clinically tested to boost memory function. Read more about it in our FAQ.