As we age, it’s not uncommon to experience subjective cognitive impairment (SCI), which is the feeling that our memory and cognitive abilities are declining. Other people may not notice the decline, but you do. While this is a common experience, it doesn’t have to be a permanent one. Research has shown that improving the quality of our sleep can have a significant impact on reducing SCI and improving our overall cognitive function.

Why is sleep important for cognitive function?

Sleep plays a critical role in consolidating memories and processing emotions, which are essential for cognitive function. During sleep, the brain sorts through the day’s experiences, consolidates memories, and strengthens neural connections. If we don’t get enough quality sleep, we are more likely to have trouble with memory, attention, decision-making, and problem-solving.

The Stages of Sleep

There are five stages of sleep, and each stage plays a unique role in cognitive function. During the first stage—our transition from wakefulness to sleep—brain waves begin to slow down. As we progress through the lower stages of sleep, our brain waves continue to slow until we reach the third and fourth stages, known as “slow-wave sleep.” During slow-wave sleep, the brain consolidates memories and processes information from the previous day. Rapid Eye Movement (REM) sleep is the final stage of sleep. It is the stage where we dream most and is essential for emotional regulation and procedural memory.

Tips for Improving Sleep Quality

Improving sleep quality is critical for brain health and repair. Sleep is crucial for reducing subjective cognitive impairment and improving cognitive function. Here are some tips to help you get a good night’s sleep:
1. Stick to a regular sleep schedule: Try to go to bed and wake up at the same time each day, even on weekends.
2. Create a relaxing bedtime routine: Establish a relaxing bedtime routine to signal to your brain that it’s time to wind down.
3. Limit exposure to blue light: Exposure to blue light from electronic devices can interfere with sleep, so try to avoid using these devices for at least an hour before bedtime. If you wear glasses, you may also want to consider a blue-light filter coating on your next pair.
4. Create a sleep-conducive environment: Make sure your bedroom is dark, quiet, and cool to create a comfortable sleep environment.
5. Exercise regularly: Exercise can help improve sleep quality but avoid vigorous exercise close to bedtime.

Quality sleep, along with other foundational elements, is essential for improving cognitive function and reducing subjective cognitive impairment. By understanding the stages of sleep and implementing the tips outlined above, you can prioritize sleep and make positive changes to your sleep habits. With better sleep habits, you’ll support optimal cognitive function and overall brain health.