How Sleep Deprivation Affects Your Memory

Stages of Sleep Deprivation

Researchers have categorized sleep deprivation in five stages:

Stage 1: After 24 hours of no sleep, you may have a hard time focusing and feel mentally impaired, very tired, and cranky. Your cognitive impairment will be higher than if you were legally intoxicated.

Stage 2: After 36 hours of no sleep, your attention span shortens, your reaction time slows, your vision may be blurry, and you may have microsleep episodes – brief periods of involuntary sleep.

How Sleep Affects Learning and Memory

Researchers are finding out more about how important sleep is to learning and remembering new information. Most agree that a good night’s sleep is important for this process to be successful. Sleep helps memory in two ways:

• If you’re sleep deprived, you can’t focus as well, so you’re not learning information as effectively.
• Sleep itself helps strengthen memories, by stabilizing and allowing you to recall them later.

The process still isn’t well understood, but experts think that different memories form during different stages of sleep. Both REM sleep and slow wave, or deep sleep, are important in forming new memories. When you are sleep deprived, your brain doesn’t work as well and it is harder to create and keep new memories.

Sleep and Memory Consolidation

There are different types of memories. Some are fact-based, such as remembering the name of state capitals. Some are episodic – based on events in your life, such as your first kiss. And some memories are procedural or instructional, such as how to ride a bike or play the piano.

For something to become a memory, three functions must occur:

• Acquisition – learning or experiencing something new
• Consolidation – the memory becomes stable in the brain
• Recall – having the ability to access the memory in the future

Both acquisition and recall are functions that take place when you are awake. But researchers believe sleep is required for the consolidation of a memory, no matter the memory type. Without adequate sleep, your brain has a harder time absorbing and recalling new information.

How Does Sleep Enhance Memory?

Scientists don't know exactly how sleep enhances memory, but it appears to involve the brain's hippocampus and neocortex – the part of the brain where long-term memories are stored. It is thought that during sleep, the hippocampus replays the events of the day for the neocortex, where it reviews and processes memories, helping them to last for the long term.

Researchers continue to investigate the stages of sleep involved in making certain types of memories. Some studies have shown that certain kinds of memories become stable during rapid eye movement (REM) sleep – the time when you dream. Other studies have found that some types of memories are most often secured during slow-wave, deep sleep. Scientists are getting closer to understanding what sleep does to our brain, but there are still many questions to be answered.

Sleep Deprivation Treatment

Sleep deprivation happens for different reasons. Many treatments are available, once you and your doctor have found the possible cause. Treatment options may include: 

Behavioral therapy to help improve sleep hygiene or bedtime routines; help you cut back on caffeine or alcohol; and help you manage stress, anxiety, or other mental health issues

Medical checkups, which can diagnose or rule out serious conditions like chronic pain, cancer, or neurological conditions

A medication evaluation to find out if any medications or supplements you take are causing side effects that interfere with sleep

Sleep evaluations, which can diagnose conditions like restless legs syndrome or sleep apnea. Sleep apnea is very treatable, with specialized pillows, mouthpieces, continuous positive airway pressure (CPAP) machines, or, in some cases, with surgery. 

Minimum Amount of Sleep for Memory Retention

Getting enough sleep, and getting quality sleep, is important at every stage of life. The CDC recommends these amounts:

• Newborn (0-3 months): 14-17 hours
• Infant (4-12 months): 12-16 hours (including naps)
• Toddler (1-2 years): 11-14 hours (including naps)
• Preschool (3-5 years): 10-13 hours (including naps)
• School age (6-12 years): 9-12 hours
• Teen (13-17 years): 8-10 hours
• Adult (18 and older): 7 or more hours

Sleep Tips 

Here are some tips to help you get more sleep:

• Go to sleep and wake up at the same time each day.
• Get regular exercise, but do not exercise close to bedtime. Experts recommend allowing at least three hours between exercise and bed.
• Avoid caffeine, alcohol, and nicotine before going to sleep.
• Take time to unwind before going to sleep. Take a warm bath, read a book, drink some caffeine-free tea, and avoid any activities that can cause tension.
• Finish eating two to three hours before going to bed.
• Create a pleasant sleeping environment: Make the room dark, cool, and comfortable.
• Use a sound machine, or other type of white noise device, to block out unwanted sounds.
• Wearable sensors, such as those made by Fitbit, Apple Watch, Garmin, and Whoop, can collect biometric data such as heart rate, heart rate variability, and hours of sleep.
• Don't watch TV or use the computer in bed. Use your bedroom for sleep and sex only.

Takeaways

Sleep deprivation is common, and it can significantly affect your memory, mood, and ability to function. If you feel constantly sleep-deprived, speak with your doctor to rule out more serious medical problems, get help for mental health problems like anxiety or stress, and have a sleep study to learn if you have sleep apnea or another treatable condition that’s interfering with a good night’s rest. You can take many steps at home to improve your sleep hygiene, including turning off electronics, dimming the lights, reducing caffeine and alcohol consumption, and creating a welcoming environment for more restful slumber.

Sleep Deprivation FAQs

Can memory loss from sleep deprivation be reversed?

It's difficult to recover all memory if you’re sleep deprived for even a couple of days. That’s one reason it’s important to get high-quality sleep every night.

Can you recover from years of sleep deprivation?

Scientists are still not sure if you can totally recover from years of sleep deprivation. Researchers have learned that recovery is often incomplete and may lead to long-term memory issues or possibly even conditions like Alzheimer’s disease.

Will your body eventually force you to sleep?

If you’re very sleep deprived, you may find yourself taking involuntary “microsleeps,” for a few seconds, that are out of your control and can potentially be dangerous if you’re driving, using machinery, or doing a highly complex task.