The Effects of Insomnia on Memory

Insomnia, which can negatively affect daily life quality and overall health status, is a common problem in modern society. Internal Medicine and Cardiology Specialist Prof. Dr. Nevrez Koylan explains not only the physical but also the mental effects of insomnia.

Memory consists of the processes of encoding, storing, and recalling information. These processes are divided into two as short-term memory, i.e., instant information, and long-term memory, i.e., permanent information. Sleep plays a critical role in each of these processes. During sleep, the brain reinforces and organizes the information gained throughout the day. Adequate and quality sleep plays a fundamental role in transferring learned information to long-term memory.

It makes learning difficult, disrupts emotional balance

There are many scientific studies supporting the relationship between insomnia and memory. A study by Harvard University reveals that students who get insufficient sleep have significantly reduced learning and information recall abilities, while students who get adequate sleep have higher academic success. A study by the University of California examined how the brain works during sleep and how it reinforces information. The research results show that the deep sleep stage is critical for declarative memory and that insomnia negatively affects this process. In another study by the National Institutes of Health (NIH), it was found that when REM sleep, where dreams are seen and the brain is active, is insufficient, emotional information is harder to remember, and emotional balance is disrupted.

Poor quality sleep even harms the heart

There can be extremely complex relationships between sleep and chronic diseases. The occurrence and course of chronic diseases are closely related to sleep. The most common diseases associated with this connection can be listed as diabetes, cardiovascular problems, obesity, depression, dementia, and inflammatory problems. Studies show that insufficient sleep plays an important role in the development of type 2 diabetes and that sleep disorders in middle-aged people facilitate the development of dementia in later ages. Various respiratory disorders, especially sleep apnea, increase the risk of a series of heart and vascular diseases such as hypertension, stroke, rhythm disorders, and accelerate their course. In addition, it is a known fact that sleep disorders also accelerate the development of arteriosclerosis.

There is an inverse relationship between sleep and weight; weight increases as sleep duration decreases. Although this situation can be seen in all age groups, it is more clearly observed in children. The reason is that the hypothalamus region in the brain, which controls appetite and energy formation, is negatively affected by insomnia. In addition to all these mentioned, pain and restlessness caused by inflammatory diseases negatively affect the duration and quality of sleep, while sleep disorders prepare the ground for inflammation to intensify. It is also known that quality sleep helps control blood sugar.

Prof. Dr. Koylan emphasized that insomnia makes it difficult to learn new information, reinforce it, recall stored information, creativity and problem-solving, and gave advice to prevent insomnia:

Go to bed at the same time every day

Creating a regular sleep routine improves sleep quality. Going to bed and waking up at the same time every day ensures the regular operation of the biological clock.

Improve your sleep environment

The sleep environment should be quiet, dark, and cool. Both comfortable and orthopedic mattress and pillow can improve sleep quality.

Don’t look at a tablet or phone before bed

Limiting the use of technological devices such as phones, tablets, and computers before bedtime makes it easier to transition to sleep. The blue light on these devices can disrupt the sleep pattern by reducing melatonin production.

Reduce caffeine consumption

Caffeine consumption can negatively affect sleep quality, so foods and drinks containing caffeine should not be consumed before bedtime.

Exercise regularly

Regular exercise improves sleep quality. However, intense exercises should not be done right before bedtime.