If you have ever walked into a room and forgotten why, or lost a name after a restless night, you have probably noticed that sleep and memory are closely linked. The good news is that sleep is one of the most practical things we can look after, and small changes often help.
Why Sleep Matters for Memory
According to the National Institute on Aging (NIA), both REM and non-REM sleep help your brain store memories. Over a night, most people move through several sleep cycles, typically three to five. Good sleep supports learning, forming new memories, problem-solving and attention, and the NIA notes that poor sleep quality can cause memory problems.
In other words, a tired brain has a harder time taking in new information in the first place, which can look a lot like forgetting.
How Much Sleep Do We Need?
The NIA says older adults need about the same amount of sleep as other adults: seven to nine hours a night. The Centers for Disease Control and Prevention (CDC) lists 7–9 hours for ages 61 to 64 and 7–8 hours for ages 65 and older.
It is also normal for sleep to change with age. It tends to be lighter, with more waking during the night, and many people go to bed and wake up earlier than they used to. That alone is not a warning sign.
Seven Habits That Help
These tips come from the NIA and the CDC. Try one or two at a time rather than everything at once.
- Keep a regular schedule. Go to bed and get up at about the same time every day, weekends included.
- Build a calm bedtime routine, such as reading or gentle music.
- Keep the bedroom quiet, cool and comfortable.
- Turn off screens at least 30 minutes before bed, and keep the TV out of the bedroom.
- Move your body during the day, but not within three hours of bedtime.
- Skip late-afternoon naps, and limit caffeine later in the day.
- Avoid alcohol and large meals close to bedtime.
When to Mention Sleep to Your Doctor
Insomnia, which means trouble falling or staying asleep at least three nights a week, is the most common sleep problem in adults 60 and older, according to the NIA. Sleep apnea and restless legs syndrome also become more common with age.
It is worth talking with your doctor if you are often sleepy during the day, wake up tired, struggle to fall or stay asleep, or suspect sleep apnea. Keeping a simple sleep diary for a couple of weeks can help your doctor see patterns. The NIA also advises checking with a health professional before using sleep medicines or supplements, since they carry risks.
If you or a loved one has memory concerns, sleep problems can be part of the picture, so it is a helpful thing to bring up.
The Bottom Line
Good sleep will not guarantee a perfect memory, and research cannot promise it will prevent memory problems. But steady sleep habits support attention, learning and mood, and they cost nothing to try. Tonight, you might just pick a bedtime and stick with it. For a broader look at resting well, see Better Sleep After 50: A Practical Guide to Resting Well from our sister site, Seniors Tips.
More from Daily Brain Club
- Normal Forgetfulness or Something More? How to Tell the Difference
- Where Did I Put My Keys? Simple Habits for Everyday Forgetfulness
This article is general information, not medical advice. If you notice changes in memory or thinking, talk to your doctor.