In the hectic pace of modern life, sleep often finds itself at the bottom of our list of priorities. We sacrifice these precious hours to work, social obligations, or endlessly scrolling through screens.

However, what many fail to realize is that this indifferent attitude towards sleep can have profound effects on our cognitive well-being.

In this article, we delve into the complex relationship between poor sleep and the brain, revealing the intricate mechanisms that govern this critical aspect of our health. From cognitive function to emotional stability, the effects of insufficient sleep span a wide spectrum, reminding us of the immense importance of quality sleep for our optimal mental and emotional performance.

So let's see how nightly sleep shapes the very essence of our cognitive existence.

How poor sleep affects the brain

During a typical night, all people cycle through three stages of NREM sleep, followed by a stage of REM sleep every 90 to 120 minutes, several times throughout the night.

Both the brain and body experience distinct changes during these cycles that correspond to the individual stages of sleep. During each part of this process, different chemicals in the brain are activated or deactivated to coordinate rest and recovery.

Poor sleep can take many forms, such as short sleep duration or interrupted sleep throughout the night. The point is that without adequate sleep, the brain struggles to function properly as they don't have time to recover, the neurons in the brain become overactive and are less capable of optimal performance in various types of thinking.

The short-term damage to the brain and cognition from poor sleep can be the result of an occasional sleepless night, while those with chronic sleep problems may see the negative effects of sleep deprivation on their daily responsibilities. In the long term, poor sleep can put a person at higher risk of cognitive decline and dementia.

What are the short-term cognitive effects of poor sleep?

Poor sleep can impair mental performance, academic achievement, creative pursuits, and productivity at work. The cognitive effects of poor sleep can also create safety risks, including drowsy driving. Motor skills, pacing, and even certain types of speech can be impaired without adequate sleep.

The potential short-term effects of poor sleep are wide-ranging, including:

• Excessive sleepiness: Daytime sleepiness and fatigue are classic consequences of a poor night's sleep. In response to excessive fatigue, a person may involuntarily fall asleep for a few seconds, which is known as microsleep.
• Short attention span: Poor sleep reduces a person's attention span, as well as learning and information processing. Lack of sleep has also been found to cause effects similar to being drunk , which slows down thinking and reflexes.
• Reduced adaptability: Some studies have found that lack of sleep hinders cognitive flexibility, reducing a person's ability to adapt and thrive in uncertain or changing circumstances. A major reason this happens is rigid thinking and " feedback dullness ," in which the ability to learn and improve on the go is reduced.
• Reduced emotional capacity: Poor sleep can also alter the way emotional information is understood . When learning something new, analyzing a problem, or making a decision, recognizing the emotional context is often important. However, insufficient sleep interferes with the ability to properly process the emotional component of information.
• Impaired judgment: In some cases, this dysregulated emotional response affects judgment. People who don't get enough sleep are more likely to make risky choices and may focus on a potential reward instead of the many downsides that their choice may bring. It can be difficult to learn from these mistakes, since the normal way of processing and retaining emotional memory is affected by lack of sleep.

What are the long-term cognitive effects of poor sleep quality?

Insufficient sleep and its unstable structure are often associated with mental decline and dementia. Some cognitive effects of poor sleep quality may be immediately noticeable, however, growing evidence suggests that sleep increases the risk of cognitive problems in the long term.

• Impaired memory: NREM and REM sleep appear to be important for broader memory consolidation , which helps to solidify information in the brain so it can be recalled when needed. NREM sleep has been linked to declarative memory, which includes things like basic facts or statistics, while REM sleep is thought to enhance procedural memory, such as remembering a sequence of steps. Poor sleep impairs memory consolidation by disrupting the normal process that relies on both NREM and REM sleep to build and maintain memories. Studies have even found that people who are sleep-deprived are at risk for forming false memories .
• Alzheimer's disease: Research shows that sleep helps the brain do important cleaning tasks, such as removing potentially dangerous beta amyloid proteins. In Alzheimer's disease, beta amyloid forms clumps, called plaques, which impair cognitive function. Studies have found that even one night of poor sleep can increase the amount of beta amyloid in the brain . One analysis found a significantly higher risk of Alzheimer's disease in people with sleep problems, estimating that 15% of Alzheimer's cases are due to poor sleep.

How does poor sleep affect creativity and other cognitive processes?

Creativity is another aspect of thinking that is hindered by sleep problems. Connecting ideas is a hallmark of creativity, and this ability is enhanced by good sleep. NREM sleep provides an opportunity for information to be restructured and reorganized in the brain, while new ideas and connections between thoughts often emerge during REM sleep. These processes enable insight, a key component of innovation and creative problem-solving.

Limited or restless sleep can also indirectly affect cognition. For example, migraine sufferers are more likely to have morning headaches when they don’t get enough sleep, while lack of sleep can increase the risk of infections like the common cold. Sleep deprivation can worsen symptoms of mental health conditions, such as anxiety and depression. These and many other physical and mental health issues are shaped by the quality of sleep and can affect a person’s attention and concentration.

Are the cognitive effects the same for everyone?

Not everyone is affected in the same way. Studies have found that some people may be more susceptible to cognitive impairment from sleep deprivation, and this may be due to genetics.

Research has found that adults are better at overcoming the effects of sleep deprivation than younger people. Teenagers are thought to be at increased risk for the detrimental effects of poor sleep on thinking, decision-making, and academic performance due to the ongoing brain development that occurs during adolescence.

Some studies have also found that women are more adept at dealing with the effects of sleep deprivation than men, although it is not yet clear whether this is related to biological factors, social and cultural influences, or a combination of the two.

Can sleep disorders affect cognition?

Sleep disorders, such as insomnia, often involve insufficient or interrupted sleep, so it's no surprise that they can be linked to cognitive impairment.

Obstructive sleep apnea is among the most common sleep disorders. It occurs when the airway becomes blocked, which then leads to gaps in breathing during sleep and reduced oxygen in the blood. Obstructive sleep apnea has been associated with daytime sleepiness as well as significant cognitive problems related to attention, thinking, memory, and communication. Studies have also found that people with sleep apnea have a higher risk of developing dementia.

Can too much sleep affect cognition?

Many studies examining the effects of sleep on thinking have found that too much sleep can also be problematic for brain health. In many cases, research has found that both too little and too much sleep are associated with cognitive decline.

The explanation for this association remains unclear. It is not known whether excessive sleepiness is caused by an underlying health condition that may also predispose someone to cognitive problems. Overall, these research findings are an important reminder to get the right amount of sleep each night.

Can improving sleep quality benefit cognition?

For people with sleep problems, improving sleep quality offers a practical way to improve cognitive performance. Getting the recommended amount of uninterrupted sleep can help the brain recover and avoid many of the negative effects of poor sleep on various aspects of thinking.

Researchers and public health experts are increasingly looking at good sleep as a potential form of prevention against dementia and Alzheimer's disease . Although more studies are needed to definitively determine the role of sleep in preventing cognitive decline, early research suggests that taking steps to improve sleep may reduce the long-term likelihood of developing Alzheimer's disease.

Tips for improving sleep and cognitive performance

Anyone who feels like they are experiencing cognitive impairment or excessive daytime sleepiness should first talk to their doctor. Your doctor can help identify or rule out other conditions, including sleep disorders, that may be causing these symptoms. They can also discuss strategies to improve your sleep.

Many approaches to improving sleep start with sleep hygiene . By optimizing your bedroom environment and your daily habits and routines, you can eliminate many common sleep barriers. Establishing a regular bedtime and sleep schedule, avoiding alcohol and caffeine in the evening, and minimizing electronic devices in the bedroom are a few examples of sleep hygiene tips that can make it easier to get a good night's rest every night.

Improve your sleep quality with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.

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