Is This Bad Habit Shrinking Your Brain?!
When was the last time you had a truly GREAT night’s sleep?
I’m talking about falling asleep the moment your head hits the pillow, barely stirring all night long, and then waking up in the morning feeling fully refreshed.
If you can’t remember… then it’s been too long.
And that’s not just a problem for your energy levels… it’s an issue for your brain health.
In a revealing long-term study, researchers found that spending less time in two crucial deep stages of sleep is associated with accelerated brain shrinkage, leading to cognitive decline and increased risk of Alzheimer’s.
This research, conducted as part of the Atherosclerosis Risk in Communities Study, followed 270 participants over 13 to 17 years, measuring their sleep patterns at the beginning and their brain volumes years later.
The study participants spent an average of 17.4 percent of their sleep time in slow-wave sleep and 21.5 percent in REM sleep. Researchers found that those who spent less time in these deep sleep stages had more significant drops in brain volume in key areas.
The strongest connection was between reduced deep sleep and smaller volume in the inferior parietal region. This area of the brain plays a crucial role in:
- Processing sensory information
- Language comprehension
- Mathematical operations
- Spatial awareness and navigation
This region is also one of the first to show atrophy in the early stages of Alzheimer’s, making this finding particularly significant.
You see, the deepest stages of sleep are vital for overall cognitive function and memory.
The first deep stage is slow-wave—the deepest and most restorative. It’s vital for storing new memories, repairing the brain, removing toxins and dead cells, and supporting immune function.
The second deep stage is rapid eye movement (REM) which is necessary to transfer short-term memories into long-term storage, process emotions, and overall cognitive function.
With critical jobs like these, it makes sense that not spending enough time in these deep stages of sleep could have devastating impacts on your brain health.
In addition to the direct impact of sleep deprivation on brain volume, the researchers also noted that deep sleep was predictive of cognitive function.
While more research is needed to show direct causation, this critical study adds to growing evidence that quality sleep is something we can improve that influences our brain health as we age.
There are several science-backed strategies you can use to improve your sleep quality:
Synchronize with natural light cycles: The best way to improve your sleep at night starts in the morning with getting sun directly into your eyes at sunrise. This sets your circadian rhythm and helps your body produce plenty of the sleep hormone melatonin. But don’t stop there. Reduce bright light exposure (especially blue light from electronics) in the evening hours
Maintain consistent sleep times: Next, go to sleep and wake up at the same time every day, even on weekends. Your brain performs best with predictable sleep patterns.
Create an optimal sleep environment: Lastly, make sure you’re sleeping in a cool (65-68°F/18-20°C), completely dark, and quiet room. Consider blackout curtains, a white noise machine, or earplugs if needed.
If you’re still having trouble falling asleep, relaxation techniques like deep breathing, progressive muscle relaxation, or meditation can help reduce stress hormones that interfere with deep sleep.
Remember, while we can’t directly control how much time we spend in specific sleep stages, creating the right conditions for quality sleep gives your brain the best chance to move through all sleep stages to support long-term brain health.
P.S. Discover how to fix a broken body clock… and improve sleep quality—starting TODAY. Click here to get all the details on my Circadian Reset Protocol.
View Sources
Cho G, Mecca AP, Buxton OM, Liu X, Miner B. Lower slow wave sleep and rapid eye movement sleep are associated with brain atrophy of AD-vulnerable regions. J Clin Sleep Med. 2025 Mar 31. doi: 10.5664/jcsm.11630.
