Is there a link between sleep deprivation and memory loss?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Struggling with memory issues? Sleep deprivation may be to blame. Explore how sleep shapes memory consolidation and what to do if a lack of sleep is impacting your brain.
We all know what it’s like after a sleepless night — forgetting simple tasks, struggling to focus, or losing track of a conversation. It’s not just that you’re off your A-game because you’re tired, sleep actually plays a crucial role in memory.
How much sleep you get affects how well you remember things and how your brain processes new information. So, missing out on it can cause real problems.
If you’re struggling with memory issues and suspect that lack of sleep is the cause, don't stress — there are ways you can improve both your sleep and memory.
Does sleep deprivation cause memory loss?
When you don’t get enough sleep, just getting through the day can be difficult. Your brain may struggle to store new information and recall it later, which can make even the most basic of day-to-day tasks difficult. Why the delay in brain function? Well, your brain uses sleep to process and organize what you’ve learned during the day. And without enough rest, your memory weakens.
Don’t just take our word for it. Several studies show that sleep is essential for memory consolidation, which is how your brain turns short-term memories into long-term ones. When you’re sleep-deprived, your brain drops the ball on this process which is why you might find it harder to remember things like how long it takes to steam rice, or your own dog’s name. In severe cases, chronic sleep deprivation can even lead to long-term memory problems.
When you’re short on sleep, brain fog is a common problem, as is a lack of concentration and focus. And this cloudy slow thinking is all because your brain is exhausted and needs sleep so it can perform optimally. If you’re struggling to focus, these eight tips can help improve your concentration.
How sleep helps memory consolidation
Memory consolidation happens mainly during sleep. During the day, your brain collects a lot of new information, but it needs time to sort through it all and decide what to keep. So as you sleep, your brain goes to work strengthening important connections between brain cells and clearing away unnecessary details.
There are two major stages of sleep involved in memory consolidation.
Slow-wave sleep (SWS) is the deep sleep stage. It helps store facts and experiences (called declarative memory).
Rapid eye movement (REM) sleep is often known as the dreaming stage. It helps strengthen emotional memories and supports procedural learning, like how to ride a bike (linked to nondeclarative memory).
When you don’t get enough sleep, your brain doesn’t go through these stages properly. Missing out on SWS means your brain has a harder time storing facts. If you skip REM sleep, you may struggle with procedural learning or emotional memories.
Declarative vs. nondeclarative memories
To really understand how sleep deprivation affects memory, it’s important to know about the two different types of memories: declarative and nondeclarative — and the big role sleep plays in each of them.
Declarative memories
Declarative memory is the kind of memory you use to remember facts, events, and information that you can easily recall. These are the things you “declare” out loud, like remembering the name of your first teacher, the capital of a country, or what you did on your last birthday. Declarative memory is what you use when learning new information, like studying for a test or trying to remember a recipe.
When you sleep, particularly during slow-wave sleep (SWS), your brain strengthens these memories and stores them in a way that makes it easy for you to recall them later. But when you don’t get enough sleep, this process is disrupted. Your brain doesn’t have the chance to fully process and lock in the info.
Nondeclarative memories
Nondeclarative memory is a bit different. It’s the kind of memory that helps you learn and remember skills, habits, and patterns — things that you don’t have to consciously think about once you’ve mastered them. This includes things like learning to ride a bike, typing on a keyboard without looking at the keys, or even emotional memories, like how you felt during a particular event.
Nondeclarative memory relies more on REM sleep — the stage of sleep where dreaming happens. REM sleep is especially important for helping you master new skills and for processing emotional experiences.
Struggling with feeling off, even after a good night’s sleep? Try these 13 techniques to regulate your nervous system.
How sleep impacts both types of memory
Both declarative and nondeclarative memories are essential parts of your daily life. Whether you’re trying to learn new information, improve a skill, or manage emotions, you need a healthy mix of both slow-wave and REM sleep to keep your brain functioning well.
When you don’t get enough of these important sleep stages, you might notice memory problems in different areas of your life. You could be forgetting important facts at school or work (related to declarative memory), or you might feel like you’re stuck trying to improve at a hobby or sport (linked to nondeclarative memory). You might even find it harder to manage your emotions or react to situations in a calm way, as your brain hasn’t had the chance to properly process emotional experiences during REM sleep.
Without enough rest, your brain can’t effectively do its job of helping you remember the things that matter or build the skills you need. So, when you make sleep a priority, you give your brain time to fully process and store both declarative and nondeclarative memories, helping you feel sharper, more focused, and more in control of your emotions.
If you’ve been feeling forgetful, having trouble learning new things, or struggling emotionally, a lack of quality sleep could be to blame. But, by working on improving your sleep habits, you can help your brain recover and regain the memory power you need for everyday life. Check out these 6 tips to help you improve your sleep starting tonight.
What to do if sleep deprivation is impacting your memory
If sleep deprivation is starting to affect your memory, it can feel frustrating and overwhelming. Making some small adjustments to your routine can have a big impact on both your sleep quality and your brain’s ability to remember things.
1. Set a consistent sleep schedule
Your body loves a consistent routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. This makes it easier to fall asleep and wake up feeling refreshed, helping your brain to function at its best.
Try to stick to a schedule that gives you at least 7–9 hours of sleep each night, which is the recommended amount for most adults.
💙 Follow these Easy Tips for Better Sleep from Dr. Matthew Walker to improve your sleep schedule.
2. Create a calming bedtime routine
A calming bedtime routine can help signal to your brain that it’s time to wind down for sleep. About 30 minutes to an hour before bed, do one or more relaxing activities that help you unwind. You could read a book, take a warm bath, do some gentle stretching, or listen to soothing music.
Avoid activities that might be too stimulating, like watching action-packed TV shows or scrolling through social media.
💙 Add a body scan to your nightly routine to help Quiet the Mind and Body.
3. Limit screen time before bed
The blue light from your phone, tablet, or computer can trick your brain into thinking it’s still daytime, making it harder to fall asleep. This is because blue light suppresses melatonin, a hormone that helps regulate sleep. To avoid this, try to limit screen time at least an hour before bed.
If you have to use your phone or laptop, consider turning on a “night mode” or using blue light blocking glasses to reduce the impact of blue light on your sleep.
💙 Press play on this Unwind Into Sleep meditation, then turn your phone face down.
4. Make your bedroom a sleep-friendly environment
Your bedroom should be a place where your brain can relax and prepare for sleep. Keep the room dark, quiet, and cool — these conditions are ideal for a good night’s rest. If outside noise or light is disturbing your sleep, consider using earplugs, a white noise machine, or blackout curtains.
And, if your mattress or pillows aren’t feeling supportive, it might be time for an upgrade.
💙 Try playing this White Noise Ocean Surf in the background while you sleep if you find yourself getting overwhelmed by external noises.
5. Get regular exercise
Movement is not only great for your overall health, but it also helps improve sleep quality. Physical activity boosts the production of hormones that help you sleep better at night. Just be sure not to exercise too close to bedtime, as it can make it harder to fall asleep.
Aim for some moderate exercise during the day, like walking, swimming, or yoga, to help you sleep more soundly.
💙 Even some gentle Mindful Movement with help from Mel Mah can support better rest.
6. Watch what you eat and drink before bed
What you eat and drink in the hours leading up to bedtime can affect how well you sleep. Try to avoid heavy meals, caffeine, and alcohol close to bedtime, as these can interfere with your ability to fall asleep and stay asleep.
Instead, opt for lighter snacks if you’re hungry and drink water or herbal tea to keep your body hydrated without disrupting your sleep.
7. Manage stress and anxiety
Stress and anxiety are common reasons people struggle with sleep, and they can also take a toll on your memory. If you’re lying awake at night worrying about things, your brain isn’t able to rest. Try relaxation techniques such as deep breathing, meditation, or journaling before bed to quiet your mind and prepare it for sleep. Here are the eight best breathing exercises to help you sleep.
If stress or anxiety is becoming overwhelming, talking to a therapist or counselor might also be a helpful step.
💙 New to meditating? Get started with our Mindfulness for Beginners 30-day program.
8. Take short naps if needed
If you’re struggling with sleep deprivation, short naps during the day can help boost your memory and focus. Just be sure to keep them short—about 20–30 minutes—so they don’t interfere with your ability to fall asleep at night.
Naps can give you a quick mental reset, helping you feel more refreshed and ready to take on the rest of your day.
💙 Try taking a short Afternoon Nap to refresh your energy and focus.
9. Seek professional help if necessary
If you’ve tried improving your sleep habits and still find that sleep deprivation is impacting your memory, it might be time to talk to a doctor. Sleep disorders like insomnia or sleep apnea can make it challenging to get the rest you need, no matter how hard you try.
A healthcare provider can help identify any underlying issues and guide you toward treatments or strategies that can improve your sleep quality and, in turn, your memory.
Sleep deprivation memory FAQs
Can sleep deprivation affect memory?
When you’re not getting enough sleep, your brain doesn’t have the time it needs to properly process and store information. This can lead to forgetfulness, trouble focusing, and difficulty remembering things you learned recently. You might notice that you’re forgetting small details, like where you left your keys, or struggling to remember information from work or school.
Over time, if sleep deprivation becomes chronic, these memory issues can become more serious, making it difficult to recall important events, conversations, or facts.
Is it possible to reverse memory loss from chronic sleep deprivation?
The brain has a remarkable ability to repair itself, and you can help restore memory function by prioritizing good sleep habits. So in many cases, yes, you can reverse memory problems caused by chronic sleep deprivation by building better sleep habits.
Go to bed and wake up at the same time every day
Create a relaxing bedtime routine (check out these nine tips to help)
Avoid things like caffeine and electronics before bed
Over time, your brain will have the opportunity to catch up on the vital work of memory consolidation, helping you feel more focused, alert, and able to remember things clearly.
If memory loss persists despite these changes, it may be a good idea to talk to a healthcare professional for additional support as some effects of long-term sleep deprivation can be more challenging to fully reverse, especially if it has been going on for years.
How many hours of sleep are needed for optimal memory function?
Most adults need around 7–9 hours of sleep each night for optimal memory function. This range allows your brain to go through all the stages of sleep, including slow-wave sleep (SWS) and rapid eye movement (REM) sleep.
SWS helps store facts and events, while REM sleep is important for learning new skills and processing emotional experiences. If you’re getting less than this on a regular basis, you might start to notice memory problems, difficulty concentrating, and even mood changes.
Everyone’s sleep needs can vary slightly, but consistently getting 7–9 hours of quality sleep is a good goal to aim for to help your brain perform at its best.
Can your brain recover from sleep deprivation?
Yes, the brain is incredibly resilient, and it can recover from both short-term and chronic sleep deprivation.
Short-term sleep deprivation: If you’ve had a few nights of poor sleep, getting back on a regular sleep schedule can help your memory and focus bounce back. After a night or two of good rest, you’ll likely notice that your thinking becomes clearer, and your ability to remember things improves.
Chronic sleep deprivation: If sleep deprivation has been going on for a longer period of time, it can lead to more significant memory issues. While your brain can still recover, you will need to prioritize consistent, quality sleep to give your brain the time it needs to heal and restore proper function. Be patient with yourself — recovery is possible, but it may require some adjustments to your sleep habits.
Can lack of sleep cause brain fog?
Yes, lack of sleep can cause brain fog. Brain fog is a common term people use to describe feeling mentally cloudy, unfocused, or slow in their thinking. When you’re sleep-deprived, your brain has to work harder just to get through the day, and this can lead to that foggy, sluggish feeling. You might find it harder to think clearly, focus on tasks, or remember things, even simple details.
Brain fog from sleep deprivation happens because your brain isn’t getting the rest it needs to properly recover and reset. During sleep, your brain clears out waste products and strengthens connections between brain cells. Without enough sleep, this process doesn’t happen as efficiently, leading to that fuzzy, unclear thinking we associate with brain fog.
The good news is that brain fog is usually reversible. By improving your sleep and getting enough rest, you can help clear the fog and restore your mental clarity. Here are nine more tips to help you clear brain fog.
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