Why Does Prolonged Insomnia Impair Memory?

Memory impairment and insomnia are closely related. Many people today suffer from headaches, insomnia, and memory decline, which affect their quality of life and work. So, why does prolonged insomnia lead to memory impairment?

1. How Does Sleep Affect Memory?

Scientists don’t fully understand how sleep enhances memory, but it seems related to the hippocampus and the neocortex of the brain—the parts responsible for storing long-term memories. It’s believed that during sleep, the hippocampus replays daily events to the neocortex, where memories are reviewed and processed, helping them endure over time.

Researchers are investigating the different stages of sleep related to forming certain types of memories. Some studies have shown that certain types of memories become stable during rapid eye movement (REM) sleep, when dreaming occurs. Other studies have found that some types of memories are best preserved during deep, slow-wave sleep. Scientists are getting closer to understanding how sleep affects our brains, but many questions remain.

What is certain is that sleep is a biological necessity; we need it to survive. Unfortunately, in today’s fast-paced world with work demands and economic pressures, few of us can get a full night’s sleep to function at our best. As a result, memory impairment due to prolonged insomnia is quite common, even among young people.

2. Why Does Prolonged Insomnia Impair Memory?

How are insomnia and memory impairment related? Why does prolonged insomnia lead to memory decline?

During sleep, your body rests while your brain is busy processing the day’s information and forming memories. Lack of sleep increases the risk of serious health issues, such as high blood pressure, obesity, and diabetes, and can impair your ability to learn and retain new information.

Imaging and behavioral studies continue to highlight the crucial role of sleep in learning and memory. Researchers believe that sleep affects learning and memory in two main ways:

• Sleep deprivation impairs a person’s ability to focus and learn effectively.
• Sleep is essential for consolidating memories (making them more stable) so they can be recalled in the future.

There are different types of memories. Some are event-based, such as remembering a district’s name. Some are phase-based, tied to specific life events, like a first kiss. And some are procedural or instructional, such as how to ride a bike or play the piano. For something to become a memory, three functions must occur:

• Acquisition: Learning or experiencing something new.
• Consolidation: Stabilizing the memory in the brain.
• Retrieval: Being able to access the memory in the future.

Both acquisition and retrieval happen while you are awake. However, researchers believe that sleep is essential for memory consolidation, regardless of the type of memory. Without adequate sleep, the brain struggles to absorb and recall new information.

Sleep not only enhances cognitive sharpness but also affects physical reflexes, fine motor skills, and judgment. Studies have shown that sleep-deprived individuals are more likely to believe they are correct when they are actually wrong. Thus, prolonged insomnia and memory impairment can affect one’s judgment.

Studies involving memory tests indicate that even after just one night of sleep, or a short nap, people perform better, whether in tests, at work, on the sports field, or in a concert hall.

3. How to Prevent and Improve Insomnia to Avoid Affecting Memory

Headaches, insomnia, and memory impairment are common issues today that impact many people’s lives. The combination of memory decline and insomnia can leave you feeling lethargic, reducing both work performance and daily living quality. Therefore, implementing strategies to improve sleep quality can help prevent and alleviate insomnia and memory issues. Here are some tips to help you sleep better:

• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Exercise Regularly: Regular physical activity can help improve headaches, insomnia, and memory issues. However, avoid exercising close to bedtime as it can make it harder to fall asleep. Experts recommend leaving at least three hours between exercising and going to bed.
• Avoid Caffeine, Alcohol, and Nicotine: Refrain from consuming these substances before bedtime.
• Relax Before Bed: Engage in relaxing activities such as taking a warm bath, reading a book, or drinking caffeine-free tea. Avoid activities that might cause stress. This can help reduce headaches, insomnia, and memory issues.
• Eat Dinner 2-3 Hours Before Bed: Avoid eating large meals right before going to sleep.
• Create a Comfortable Sleep Environment: Keep your bedroom dark, cool, and comfortable.
• Use Sound Machines or White Noise Devices: These can help block out unwanted noises.
• Wearable Sensors: Devices like Fitbit, Apple Watch, Garmin, and Whoop can collect biometric data such as heart rate, heart rate variability, and hours of sleep. By following these strategies, you can improve your sleep quality and mitigate the impact of insomnia on your memory.
• Wearable sensors like Fitbit, Apple Watch, Garmin, and Whoop can collect biometric data such as heart rate, heart rate variability, and hours of sleep.
• Technologies like the Apollo device can also deliver gentle vibrations to the skin at various frequencies and intensities, potentially helping to positively affect the nervous system, improve focus, reduce stress, and enhance sleep.
• Avoid watching TV, using phones, or computers, and other devices emitting blue light before bedtime. These can negatively affect your sleep quality.

This article has helped you understand why prolonged insomnia leads to memory impairment. It highlights the relationship between insomnia and memory decline and emphasizes the importance of sleep for brain function. If you are experiencing memory issues due to insomnia, it’s crucial to explore appropriate solutions and seek treatment to improve your condition as soon as possible.