Struggling to remember things lately? Neurologist says lack of sleep may be affecting your brain

Struggling with memory lapses? A neurologist warns that poor sleep could be disrupting your brain’s ability to retain and recall information. Prioritizing rest might be the key to sharper thinking. (Image: Pexels)

We’ve all shrugged off a rough night’s sleep. But what if that late-night scroll or sleepless tossing is doing real damage to your brain? Insomnia, reveal studies, isn’t just about tired eyes or cranky mornings.

Regular sleep deprivation could be harmful for your memory, mood, and mental sharpness, and the long-term effects are more serious than most realise. According to Dr Vinit Banga, Director of Neurology at Fortis Hospital, Faridabad, it’s not healthy to treat sleep as an option. “Sleep is the brain’s healing time. It’s when the brain strengthens, and stores what we’ve learnt,” explains Dr Vinit Banga. Without it, the brain struggles to function, and forgetfulness becomes more than just occasional absent-mindedness.

Also read: Why you’re feeling so feverish? Understanding acute febrile illness, its causes, treatment and more

One of the most crucial parts of sleep, particularly deep and REM stages, is memory consolidation. It’s how our brain processes what we’ve learned during the day and files it away. “If you’re sleeping less than required, your brain can’t consolidate new memories properly. You’ll struggle to remember new things and even have trouble accessing older memories,” says Dr Banga. In other words, less sleep today means more forgetfulness tomorrow.

Memory formation breaks down: Sleep is vital for turning short-term memories into long-term ones. “Sleep deprivation disrupts this process, especially in the hippocampus — the part of the brain responsible for memory,” Dr Banga notes. Even one bad night can make it harder to recall what you learnt the day before.

Risk of long-term damage

Over time, poor sleep could increase your risk of cognitive decline and diseases like Alzheimer’s. “Chronic disruption to the hippocampus may speed up neurodegenerative changes,” warns Dr Banga.

Stress hormones go wild

Insomnia sends cortisol levels soaring. “High cortisol impairs memory and judgement,” he says. This not only increases forgetfulness but also leads to poor decision-making, mood swings, and general mental fog.

Attention span takes a hit

Feeling easily distracted? Poor sleep makes it difficult to focus. “You’ll find yourself dawdling, zoning out mid-task, or making silly mistakes,” Dr Banga explains.

Dr Banga shares how to protect your brain and memory from sleep loss: 

Getting 7–9 hours of quality sleep per night is essential for a healthy, sharp brain. Here’s what helps:

• Stick to a routine: Maintain a fix time. Go to bed and wake up at the same time daily.

• Limit screens before bed: Keep your phone away during bedtimes too much phone scrolling interferes with your sleep.

• Avoid caffeine late in the day: It stays in your system longer than you think

• Address stress: Meditation, journaling, or a short walk can help you wind down

• Seek help if needed: Chronic insomnia may be a sign of an underlying sleep disorder

Q: Why is sleep so important for memory?

A: Sleep, especially deep and REM stages, is crucial for memory consolidation, which is how our brain processes and stores information learned during the day.

Q: Can one bad night of sleep affect my memory?

A: Yes, even one bad night can make it harder to recall what you learnt the day before as sleep deprivation disrupts memory formation, particularly in the hippocampus.

Q: What are the long-term effects of poor sleep?

A: Over time, poor sleep can increase the risk of cognitive decline and diseases like Alzheimer’s, and can also lead to elevated stress hormones, poor decision-making, and a reduced attention span.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis