These Underlying Sleep Disorders Could Be Harming Your Brain

March 12, 2025

Nearly one-third of the population fails to get the recommended seven to nine hours of sleep per night.1  For many of us accustomed to functioning on much less sleep, it’s easy to shrug it off and say, “What’s the big deal?”  However, sleep is a basic human need, much like food and water.2 Imagine the consequences of ignoring these basic needs, like chronic dehydration and starvation.  Alarmingly, many experts in the medical community consider sleep deprivation a growing epidemic.  Read on to learn more about chronic sleep deprivation, the underlying sleep disorders that may be to blame, and its lasting impact on cognitive health.  

Can’t Sleep? Your Brain’s Critical Functions May Be at Risk 

One night of poor sleep won’t ruin your brain, but it’s not entirely harmless.  The more nights of sleeplessness you accumulate, the greater the strain on your cognitive ability to think, remember, and regulate emotions.  This is because of how hard your brain works while you sleep.  In fact, your brain is incredibly active when you’re asleep, working to maintain these functions: 

Memory Retention 

While you sleep, your brain takes all the information from the day, reinforces the important memories, and filters out the unnecessary moments.  It categorizes memories into short-term and long-term storage and prepares you to take in the next day’s information.  Studies have demonstrated that sleep deprivation impairs the brain’s ability to effectively process and organize memories, making learning new things and recalling past moments more challenging.3  

Emotion Regulation and Stability 

It’s no secret that poor sleep plays a significant role in emotional reactions, and evidence supports it.  A whole night’s rest allows the brain to process feelings and appropriately respond to the day’s challenges.  During REM sleep, the brain strengthens neural connections linked to emotional experiences and enhances stability.  A lack of sleep can work against emotional stability and even increase the risk of mental health conditions.4, 5  Besides maintaining stable emotions, sleep is essential to managing and mitigating stress.  During sleep, the brain regulates cortisol levels and resets the body’s stress response. Insufficient sleep keeps cortisol high and increases the risk of anxiety burnout. 

Energy Restoration 

Nothing’s more rejuvenating than a good night’s sleep — and our brains feel the same way!  During sleep, the brain transitions into a restorative mode to replenish the energy it uses throughout the day, which is crucial to maintaining important cognitive functions.  Sleep deprivation disrupts this process, leading to common symptoms you have probably noticed before, such as poor focus and problem-solving ability.  In fact, research has shown that attention is one of the first cognitive functions to suffer from sleep deprivation, as the brain struggles to stay alert and filter out distractions.6  Sleep has a similar effect to a drug; the higher the ’dose’(hours of sleep) you get, the better your attention and cognitive ability.  Meanwhile, chronic sleep deprivation can lead to mental fatigue, slow reaction time, and reduced cognitive function.  Whether it’s one night of inadequate sleep or months of it, you may feel everyday tasks become more and more difficult. 

Toxin Removal 

One of the most important processes during sleep is the brain’s natural toxin removal system.  Throughout the day, the brain is constantly working to learn, think, and process, which burns energy and, in turn, generates metabolic byproducts.  These include beta-amyloid and tau proteins — both linked to Alzheimer’s — in addition to free radicals and damaged molecules.7  Sleep activates the brain’s natural cleaning system, the glymphatic system, and triggers cerebrospinal fluid, or the fluid surrounding the brain, to wash out these toxins.8  This process, also known as autophagy, is closely tied to cerebral blood flow, which increases during deep sleep to help distribute nutrients and remove waste efficiently.  When sleep is interrupted, reduced blood flow can hinder this clearance process, allowing harmful substances to accumulate.  Suppose we’re not allowing our brains to clean up every night.  In that case, we’re permitting the buildup of waste products that can increase the risk of neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and other forms of dementia. 

The Sleep Disorders that Disrupt Brain Function 

For up to 70 million people, poor sleep isn’t just a matter of stress or an ineffective bedtime routine — it’s often an undiagnosed sleep disorder.9  Quality rest is crucial for a healthy brain, but for many people, sleep disorders prevent them from getting the restorative sleep their brains need.  Sadly, the effects of chronic sleep deprivation can be detrimental, as long-term sleep issues have been linked to neurodegenerative diseases like dementia .10  So, what are common sleep disorders, and how are they impacting your brain health? 

Insomnia is the struggle to fall, stay, or get restful sleep, leading to chronic sleep deprivation.  Lack of sleep limits the brain’s ability to remove waste, organize memories, and regulate emotions.  Over time, this can become:11  

  • Trouble concentrating and poor memory recall 

  • Increased stress and mood instability 

  • A higher risk of anxiety, depression, and cognitive decline 

Sleep Apnea causes repeated pauses in breathing during sleep, resulting in poor oxygen supply to the brain.  The brain depends on steady oxygen and uninterrupted sleep cycles.  Sleep apnea disrupts both, contributing to: 

  • Memory and attention problems 

  • Brain inflammation, which is linked to dementia and Alzheimer’s12 

  • Increased risk of stroke and other cardiovascular issues13 

Restless Leg Syndrome creates an uncontrollable urge to move the legs at night, disrupting sleep quality.  Sleep loss from RLS can lead to: 

  • Poor focus and mental fatigue 

  • Increased stress and anxiety 

  • Vascular problems and chronic inflammation, increasing the risk of dementia14 

  • Disruptions in dopamine levels, which may be linked to Parkinson’s and Alzheimer’s  

Narcolepsy is a neurological disorder that interrupts the brain’s ability to correctly regulate sleep-wake cycles, causing sudden sleep attacks and muscle weakness.  Narcolepsy interferes with REM sleep, which is vital for learning and emotional stability.  This often results in:4 

  • Emotional instability and mood swings 

  • Difficulty concentrating and processing information 

  • Hallucinations or sleep paralysis 

Parasomnias are a group of sleep disorders, including sleepwalking, night terrors, and REM sleep behavior disorder, where the brain struggles to transition between sleep stages properly.  Parasomnias can cause:15 

  • Fragmented sleep, reducing memory retention 

  • Higher stress and emotional instability 

  • Increased chance of neurodegenerative diseases such as Parkinson’s and dementia 

How Do I Know If I Have a Sleep Disorder? 

Sleep disorders often go undiagnosed, but warning signs and symptoms like persistent fatigue, trouble sleeping, loud snoring, or unusual nighttime behaviors shouldn’t be ignored.  If these symptoms sound familiar, meeting with a doctor or sleep specialist can help you find answers and protect your brain health. 


Common Causes of Sleep Disorders 

But where do sleep disorders come from?  Let’s explore some common risk factors and ways to improve your sleep.11 

  • Stress: Perhaps the most common factor, high stress increases cortisol levels, making it more difficult for the brain to wind down at night.

    • Reduce stress before bed by practicing deep breathing, reading, listening to relaxing sounds, or using aromatherapy. 

  • Diet: High sugar intake, excessive caffeine, and processed foods can interfere with sleep by interrupting hormonal regulation. 

    • Avoid high-sugar foods, limit caffeine later in the day, and focus on filling your diet with whole foods rich in magnesium, omega-3 fatty acids, and B vitamins, which support healthy sleep cycles.16  

  • Blue Light Exposure: Exposure to blue light, especially from screens, can suppress melatonin and disrupt your natural circadian rhythm .17, 18  

    • Minimize blue light exposure by reducing screen time in the evening, using blue light filters on your devices, or wearing blue light blocking glasses to protect your sleep health. You can also benefit your bedtime routine by dimming indoor lights and switching to warm lighting to keep your circadian rhythm on track. 

  • Weight: Obesity is closely linked with poor sleep and conditions like obstructive sleep apnea (OSA), which disrupts breathing and lowers sleep quality. 

    • Maintaining a healthy weight through a balanced diet and regular exercise can improve sleep apnea symptoms. 

  • Age: Older adults are more prone to sleep disturbances due to hormonal changes and other health conditions. 

    • Regulate your sleep-wake cycle by going to bed and waking up at the same time every day.  

  • Gender: Women are more likely to experience sleep issues due to hormonal fluctuations during pregnancy and menopause. 

    • Support your body through significant life changes by prioritizing sleep health with bedtime routines, regular exercise, and a sleep-enhancing diet. 

  • Family History: Certain sleep disorders, such as insomnia and restless leg syndrome, can run in families. 

    • While you can’t change genetics, recognizing patterns early can help you manage sleep disorders proactively. 

Understanding risk factors, from lifestyle choices to genetic predispositions, is key to overcoming sleep disorders and improving brain health. 

Preventing Sleep Disorders: Pillars for Better Sleep Health 

Putting it all together, small, daily choices can make the most significant difference in improving sleep quality and reducing the impact of sleep disorders.  You can support your brain and body for better rest by prioritizing these healthy habits: 

  • Get regular exercise: Physical activity helps regulate your circadian rhythm and promotes deeper sleep. 

  • Manage stress and anxiety: Relaxation techniques like meditation, deep breathing, or journaling can prevent racing thoughts at bedtime. 

  • Limit alcohol consumption: Avoid drinking close to bedtime, as alcohol can negatively impact sleep cycles. 

  • Stay consistent with your sleep routine: Going to bed and waking up at the same time — even on weekends — encourages a healthy circadian rhythm and enhanced sleep quality. 

  • Avoid blue light close to bedtime: Dimming and switching to warm lighting on your screens — and in your home — reduces disruptive blue light exposure.  Better yet, staying off screens completely for the last hour before you go to bed lets your brain slowly wind down and achieve restful sleep.  

  • Support sleep with a brain-nourishing diet: The Mediterranean and MIND diets are rich in whole foods and important nutrients that help regulate sleep hormones and protect cognitive function. 

Making minor adjustments can help you achieve healthier sleep and long-term brain health. Stay tuned for our next article, where we’ll explore actionable steps and easy hacks to help prevent sleep disorders. 


Add RELEVATE to Your Bedtime Ritual 

The proper nutrients are essential to building better brain and sleep health.  RELEVATE was designed with key neuroprotective ingredients sourced from brain-healthy food groups, like those found in the Mediterranean and MIND diet.  Studies have shown that this type of diet is conducive to better sleep, and recent research even suggests it may assist in managing sleep disorders and associated health risks .19  By filling nutritional gaps with these brain-boosting nutrients, RELEVATE promotes cognitive function and encourages your best rest.  Nearly half of our users report improved sleep quality after incorporating RELEVATE into their daily routine!20 

Learn more and order by visiting here.  

References

1. Suni, E. & Truong, K. 100+ Sleep Statistics. SleepFoundation.org (2023). 

2. What Are Sleep Deprivation and Deficiency? National Heart, Lung, and Blood Institute (2022). 

3. Newbury, C. R., Crowley, R., Rastle, K. & Tamminen, J. Sleep deprivation and memory: Meta-analytic reviews of studies on sleep deprivation before and after learning. Psychol Bull 147, 1215–1240 (2021). 

4. Goldstein, A. N. & Walker, M. P. The Role of Sleep in Emotional Brain Function. Annu Rev Clin Psychol 10, 679–708 (2014). 

5. Minkel, J. D. et al. Sleep deprivation and stressors: Evidence for elevated negative affect in response to mild stressors when sleep deprived. Emotion 12, 1015–1020 (2012). 

6. Krause, A. J. et al. The sleep-deprived human brain. Nat Rev Neurosci 18, 404–418 (2017). 

7. Bloom, G. S. Amyloid-β and Tau. JAMA Neurol 71, 505 (2014). 

8. Wegorzewska, M. Neurons help flush waste out of brain during sleep. WashU Medicine (2024). 

9. Deshong, A. & Breus, Dr. M. Sleep Disorders: An Overview. (2024). 

10. Sabia, S. et al. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun 12, 2289 (2021). 

11. Insomnia Causes and Risk Factors. National Heart, Lung, and Blood Institute (2022). 

12. Carvalho, D. Z. et al. Association of Polysomnographic Sleep Parameters With Neuroimaging Biomarkers of Cerebrovascular Disease in Older Adults With Sleep Apnea. Neurology 101, (2023). 

13. Gottesman, R. F. et al. Impact of Sleep Disorders and Disturbed Sleep on Brain Health: A Scientific Statement From the American Heart Association. Stroke 55, (2024). 

14. Kim, K. Y. et al. Restless leg syndrome and risk of all-cause dementia: a nationwide retrospective cohort study. Alzheimers Res Ther 15, 46 (2023). 

15. Bryan, L. & Cotliar, Dr. D. Parasomnias. SleepFoundation.org (2023). 

16. Binks, H., E. Vincent, G., Gupta, C., Irwin, C. & Khalesi, S. Effects of Diet on Sleep: A Narrative Review. Nutrients 12, 936 (2020). 

17. Hatori, M. et al. Global rise of potential health hazards caused by blue light-induced circadian disruption in modern aging societies. NPJ Aging Mech Dis 3, 9 (2017). 

18. West, K. E. et al. Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. J Appl Physiol 110, 619–626 (2011). 

19. Golmohammadi, M., Attari, V. E., Salimi, Y., Nachvak, S. M. & Samadi, M. The effect of MIND diet on sleep status, anxiety, depression, and cardiometabolic indices in obese diabetic women with insomnia: study protocol for a randomized controlled clinical trial {1}. Trials 25, 660 (2024). 

20. Survey Conducted by NeuroReserve. (2022). 

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