March is National Sleep Awareness Month, and in this Think Thursday episode, we’re revisiting one of the most overlooked—but absolutely essential—pillars of brain health: sleep.

Molly shares compelling new research from a December 2024 Yale School of Medicine study showing that sleeping too much or too little is linked to measurable brain changes that can precede stroke and dementia. If you're working to change your drinking habits or build better behaviors, understanding the role of sleep in neuroplasticity is critical.

This episode unpacks the science behind sleep and habit change, especially how sleep disruption—often caused by alcohol—can interfere with your ability to rewire your brain. You'll walk away with science-backed tools to make better sleep part of your alcohol minimalist journey.

In This Episode You’ll Learn:

• How neuroplasticity is strengthened during sleep
• Why 7 to 9 hours of sleep is the “sweet spot” for brain health
• What white matter hyperintensities and fractional anisotropy reveal about long-term cognitive risks
• How alcohol interferes with deep and REM sleep, increasing cortisol and reducing emotional resilience
• Practical ways to improve your sleep and support your behavior change goals

Scientific Insight

“Sleeping too much or too little is associated with silent brain injuries that clinicians know to foreshadow stroke and dementia years before their onset.”
 — Journal of the American Heart Association, December 2024

Key Takeaways

• Aim for 7 to 9 hours of sleep per night to optimize brain function and long-term health
• Consider sleep a core pillar of your wellness strategy, alongside mindful drinking and thought work
• Understand the reinforcing relationship between reducing alcohol and improving sleep quality
• Take small, consistent steps to support better sleep—start by limiting screens or swapping a nightly drink for herbal tea

Resources and Links

• Listen to the original Think Thursday episode on sleep and neuroplasticity (September 2024) https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/6e94ccc6/85d6d4a2.mp3
• Explore Alcohol Minimalist programs like Making Peace with Alcohol www.mollywatts.com/workwithme

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Closing Message
Sleep well. Think better. Keep choosing peace.