Health
Poor sleep in middle age could affect the brain in a surprising way, study finds
There are some obvious signs of a poor night’s sleep — fatigue, irritability and trouble focusing, to name a few — but it can also have some hidden effects.
In a new study led by University of California, San Francisco (UCSF), poor sleep was linked to faster brain aging in middle-aged adults.
While previous studies have focused on older adults, the average age of the 589 people in this study was 40 years old, according to a press release.
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The participants completed two sleep questionnaires five years apart. After 15 years, they underwent brain scans.
In a new study led by University of California, San Francisco, poor sleep was linked to faster brain aging in middle-aged adults. (iStock)
“We calculated brain age using a machine learning approach, using MRI data to estimate the amount of brain shrinkage corresponding to a specific age,” study author Clémence Cavaillès, PhD, a researcher at UCSF, told Fox News Digital.
“We showed that poor sleep that persisted over five years — and specifically when it related to insomnia symptoms — was found to be highly relevant to brain aging.”
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When evaluating sleep quality, the researchers looked at six poor sleep characteristics: short sleep duration, bad sleep quality, difficulty falling asleep, difficulty staying asleep, early morning awakening and daytime sleepiness.
“We showed that poor sleep that persisted over five years — and specifically when it related to insomnia symptoms — was found to be highly relevant to brain aging,” said the lead study author. (iStock)
Middle-aged participants with two to three poor sleep characteristics had a brain age that was 1.6 years older than those with no more than one poor sleep characteristic, according to Cavaillès.
Those with more than three poor sleep characteristics exhibited a brain age of 2.6 years older.
“Poor sleep that persisted over five years — and specifically when it related to insomnia symptoms — was found to be highly relevant to brain aging.”
The findings were published in Neurology, the medical journal of the American Academy of Neurology.
“These findings are critical because they demonstrate that the link between sleep disturbances and brain health extends beyond older adulthood, suggesting that poor sleep in early midlife may already contribute to accelerated brain aging,” he said.
“If someone is facing persistent problems with sleep quality or insomnia symptoms, they should undergo further evaluation,” a doctor advised. (iStock)
Advanced brain aging is associated with cognitive decline and Alzheimer’s disease-related patterns, the researcher noted.
“Therefore, poor sleep may be an important target for early interventions aimed at preventing neurocognitive decline, even before the lesion’s accumulation begins.”
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The researchers were surprised to find that there was not an association between sleep duration and accelerated brain aging, Cavaillès noted.
“Sleep duration in midlife may be influenced by numerous factors, such as work, stress, multitasking or menopause,” he told Fox News Digital.
Advanced brain aging is associated with cognitive decline and Alzheimer’s disease-related patterns. (iStock)
“Thus, it is also possible that its association with cognition is more complex during this critical period, and potentially more difficult to capture and/or less impactful.”
Overall, the study results suggest that the importance of sleep for brain health in midlife would be more closely tied to quality rather than quantity in midlife, the researcher added.
‘Integral relationship’
Dr. Jocelyn Y. Cheng, a New Jersey neurologist and spokesperson for the American Academy of Sleep Medicine, was not involved in the study but weighed in on the findings.
“This study provides further support for the integral relationship between sleep and brain health,” she told Fox News Digital.
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“The findings highlight particular aspects of poor sleep — specifically early morning awakening and persistent difficulty with initiating sleep, which were associated with greater estimated age-related brain atrophy as measured by MRI.”
Sleep plays a role in clearing out beta-amyloid, the protein that accumulates in the brains of people who develop Alzheimer’s disease, Cheng noted.
Sleep plays a role in clearing out beta-amyloid, the protein that accumulates in the brains of people who develop Alzheimer’s disease. (REUTERS/Denis Balibouse)
When someone gets poor sleep, that clearance ability is reduced.
“Being readily identifiable, the onset of these symptoms may represent a key timepoint during which intervention could mitigate the development of disorders such as Alzheimer’s disease later in life,” Cheng added.
Potential limitations
The study did have some limitations, including the fact that it relied on people reporting their own sleep habits, which may not always be accurate, according to Cavaillès.
“Also, because this was an observational study, we can’t say for certain that poor sleep directly causes brain aging — only that there’s a strong connection between the two,” he added.
“This study provides further support for the integral relationship between sleep and brain health.”
Cheng agreed that causation cannot be determined from the study, and also noted that it did not investigate whether brain atrophy had an impact on cognition.
Despite these limitations, she said, “There are plausible roles that poor sleep may play in brain health.”
Improving sleep quality
Based on the findings, people can improve their quality of rest by adopting several good sleep hygiene practices, Cavaillès said.
“They can start by maintaining a consistent sleep schedule, going to bed and waking up at the same time every day,” he said.
Regular exercise can help improve sleep quality, experts agree. (iStock)
“Creating an ideal sleep environment — keeping the bedroom dark, quiet and at a cool temperature — also helps.”
Regular exercise and exposure to natural sunlight can also improve sleep quality.
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Cavaillès also suggests avoiding screens and blue light, as well as stimulants like caffeine and alcohol.
“Incorporating relaxation techniques before bed, such as deep breathing or meditation, can also help prepare the body for sleep,” the researcher added.
Healthy sleep is essential for a healthy brain, experts agree. “If someone is facing persistent problems with sleep quality or insomnia symptoms, they should undergo further evaluation,” a doctor advised. (iStock)
Cheng echoed that healthy sleep is essential for a healthy brain, hence the importance of maintaining good sleep habits.
“If someone is facing persistent problems with sleep quality or insomnia symptoms, they should undergo further evaluation,” she said.
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“This may be indicative of an underlying disorder, such as obstructive sleep apnea, and intervention may improve both quality of life and overall health.”
The study was funded by the National Institute on Aging.
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Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27.
In a post on Substack titled “The Day I’ll Never Remember,” she detailed a sudden episode that left her unable to recall the current month, year and president.
“I thought it was 2024. And I believed Joe Biden was president,” she wrote.
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The event occurred while Couric was attending the Aspen Ideas Festival in Colorado, during which she participated in two public panels — one on AI and one on journalism — both of which she cannot remember at all.
“I have no idea what we talked about, or of what occurred when the panels ended,” she said.
Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27. (Getty Images)
John Molner — Couric’s husband, who was in attendance at the festival and the two panels — also shared his account.
After the event, someone told Molner that Katie wasn’t feeling well. When he reached her, an EMT and a doctor were tending to her. “I could tell something was off,” he wrote. “It could have been altitude sickness, but Katie was definitely not all there.”
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At the hospital, when Couric struggled to recall the year, the president and her grandchildren’s names, doctors began checking for a stroke.
An MRI revealed no signs of stroke, which was a relief, but “Katie’s ‘fog’ became a lot more apparent,” Molner wrote.
John Molner, Couric’s husband, who was in attendance at the festival and the two panels, also shared his account. (Getty Images)
“She repeatedly asked me the same questions: ‘What was I doing before we got to the hospital?’ ‘Why am I at the hospital?’”
Couric was ultimately diagnosed with transient global amnesia, a sudden, temporary episode of memory loss that prevents a person from forming new memories and may also erase some recent memories, according to Mayo Clinic.
“The cause seems to be as mysterious as the brain itself.”
It is not caused by a stroke, seizure or head injury, and it usually resolves completely within 24 hours.
“[It’s] just a very weird neural episode that’s pretty uncommon and, at least in most cases, is a ‘one and done’ experience,” Molner said.
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Couric said she finally began feeling “like herself” again around 9 p.m. and went to sleep at 2 a.m.
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.”
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.” (Getty Images)
Data shows that approximately three to eight people per 100,000 will have an episode of transient global amnesia, with people 50 years of age and older at higher risk.
The specific cause of TGA is not known, but some experts believe it stems from a “temporary dysfunction in the brain’s hippocampus — the area responsible for creating new memories,” Couric shared.
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“Doctors believe this is driven by brief interruptions in blood or oxygen flow, or microscopic spasm in the blood vessels.”
Episodes could potentially be triggered by intense physical exertion, emotional distress, extreme temperature changes or migraines, experts say.
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Approximately 15% of patients will have a recurrence 10 years later.
“Why did this happen to me? Was the altitude an issue? Was I dehydrated? Tired? Stressed? The literature doesn’t seem to indicate that these are contributing factors, but the cause seems to be as mysterious as the brain itself,” Couric wrote.
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise. (iStock)
“All I know is that those hours will be forever lost. Someone described it as my brain failing to hit the ‘record button.’”
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“While this was a freaky occurrence, it could have been much more serious. So ultimately, I’m relieved — even though several hours of a Saturday in June will always be missing for me.”
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise.
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Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers.
That’s according to a recent study led by Stony Brook Medicine in New York, which evaluated the cognitive function of 4,000 adults 80 and over who participated in multiple aging and longevity studies over several years.
Among this group, 6% to 10% were classified as super movers, which means they walk at a much faster pace than others of the same age and gender — at speeds comparable to people three decades younger.
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The super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed.
The findings were published in the journal Neurology on June 16.
Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers. (iStock)
“The study reinforces that mobility and brain health are closely connected,” lead study author Dr. Joe Verghese, MD, neurologist at Stony Brook Medicine, told Fox News Digital. “This suggests that preserving mobility may be an important marker of healthy brain aging and resilience.”
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The most intriguing finding, according to Verghese, was that super movers maintained cognitive function despite having similar dementia-related brain changes as their peers.
In postmortem brain analysis, there was no difference in dementia-related pathologies between the super movers and the slower walkers, the study stated.
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“This suggests they may possess resilience mechanisms that help preserve brain function even in the presence of age-related changes,” he said. “Understanding these resilience factors could lead to new strategies for promoting healthy brain aging.”
As the study was observational, there were some limitations, and it does not prove that walking faster prevents dementia, the researchers noted.
Super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed. (iStock)
“Other factors, such as cardiovascular health, physical fitness or genetics, may also contribute to both faster walking and better cognitive outcomes,” Verghese said.
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This study adds to growing evidence that what’s good for the heart and muscles also benefits the brain, he noted, adding that “staying physically active remains one of the most effective, evidence-based ways to support healthy aging.”
“Walking speed is best viewed as a marker of overall health, not a treatment.”
“The broader message is that physical activity is important at any age,” Verghese said. “Walking is an easy step-up point because you don’t need any special equipment. You can do it inside or outdoors, and you can do it on a regular basis. You can walk with a dog, you can walk with a friend.”
Any activity is beneficial if it’s done regularly and with the right intensity, he added.
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Rather than just trying to walk faster, the neurologist recommends that seniors focus on maintaining mobility through regular physical activity, strength training, balance exercises and good cardiovascular health.
“Walking speed is best viewed as a marker of overall health, not a treatment,” Verghese noted.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. (iStock)
This can be achieved by walking 30 minutes a day, five days a week, or about 20 to 25 minutes most days. Another option is to engage in shorter sessions that add up over the day.
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“You have to do it within your health limitations and medical conditions,” Verghese advised. “So if there are any medical concerns, I would get your physician to clear you before starting exercise.” The good thing about walking, he added, is that you can start at a slow pace and then gradually build up to a brisker pace.
“And then adding on strength and balance training, whatever age you are, I think is also important.”
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