These 3 Sleep Habits Are Linked to Brain Aging, Study Finds
How you sleep in midlife could have a bigger impact on your brain than previously thought.
A new study published in Alzheimer's & Dementia suggests that certain sleep patterns—particularly poor sleep quality, disrupted sleep and excessive daytime sleepiness—may be linked to signs of accelerated brain aging later on.
Researchers followed participants over time and found that people who reported multiple sleep issues tended to show brain characteristics that looked older than their actual age.
A stock photo of a tired young woman pushing her glasses off her face and rubbing her eye.
While the study does not prove that sleep problems directly cause brain aging, it highlights a strong association that experts say shouldn't be ignored.
One of the key habits identified was consistently poor-quality sleep. This includes difficulty falling asleep, waking up frequently during the night or feeling unrefreshed in the morning.
According to the researchers, people with ongoing sleep disturbances were more likely to show structural changes in the brain that are often associated with aging.
Another factor was disrupted sleep patterns. Irregular sleep—such as inconsistent bedtimes or frequently waking during the night—can interfere with the body's natural rhythms. Over time, this disruption may affect how the brain repairs and restores itself.
"Sleep is when the brain clears out waste products and resets for the next day," the researchers noted in the study. "If that process is repeatedly interrupted, it may have long-term effects on brain health."
The third habit linked to signs of aging was excessive daytime sleepiness. Feeling persistently tired during the day —even after what seems like a full night's sleep—may be a signal that rest is not as restorative as it should be.
In the study, this was associated with brain changes often seen in older adults.
Importantly, the findings suggest that it's not just one bad night's sleep that matters, but patterns over time. Participants who experienced multiple sleep issues at once appeared to have the greatest difference in brain age compared to their peers.
Experts said the results underscore the importance of treating sleep as a key part of overall health—not just a lifestyle extra.
Madeline Ally, the study's lead author and a graduate researcher at the Department of Psychology, said that all three behaviors share a key trait—they can be changed.
"Sleep is one of those potentially modifiable risk factors," she said. "If we can improve the quality of our sleep, it may help reduce the impacts of brain aging and maybe even lower the risk for dementias like Alzheimer's disease."
While more research is needed to fully understand the connection, the study adds to growing evidence that sleep plays a vital role in protecting the brain.
Simple changes—such as maintaining a consistent bedtime, limiting screen time before sleep and creating a calm environment—may help improve sleep quality over time.
For those who regularly struggle with sleep or feel excessively tired during the day, experts recommended speaking to a healthcare professional.
Reference
Ally, M., Aslan, D.H., Sayre, M.K., Bharadwaj, P.K., Maltagliati, S., Grilli, M.D., Mark, Wilcox, R.R., Klimentidis, Y.C., Raichlen, D.A. and Alexander, G.E. (2026). Associations of sleep behaviors with white matter hyperintensity volume in middle‐aged to older adults. Alzheimer s & Dementia , 22(5), pp.e71457–e71457. doi: https://doi.org/10.1002/alz.71457 .
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