Impacts of Sleep on Cognitive Processes

By Brooklyn Jang

Sleep is often viewed as a period of rest, but more importantly, it plays a vital role in maintaining various cognitive functions, including memory retention and decision-making. During sleep, the brain consolidates newly acquired information, strengthens neural connections, and clears out metabolic waste that accumulates during the day (Walker 41, 150). Quality sleep not only enhances cognitive performance and overall brain health but also supports the human body to ensure that it can perform at its full potential.

One of sleep's most widely studied impacts on cognition is its role in memory consolidation, which relies heavily on slow-wave sleep (SWS) and rapid eye movement (REM) sleep. During SWS, the deepest stage of non-rapid eye movement (NREM) sleep, memories undergo a system consolidation process where recently encoded memories transform into stable long-term memories. REM sleep then stabilizes these transformed memories, making both sleep stages crucial for effective memory retention (Tabuchi). Sleep deprivation, particularly when it reduces the quality and quantity of SWS and REM sleep, can impair the ability to retain new information and make individuals more prone to develop false memories (Studart et al.). Without sufficient sleep, the brain’s ability to efficiently store information is diminished, negatively impacting learning, memory consolidation, and decision-making.

Over time, the short-term effects of excessive sleepiness, poor attention span, and reduced emotional capacity can compound and result in long-term cognitive effects. For instance, in Alzheimer’s disease, harmful protein clusters called beta-amyloid plaques form in the brain, worsening memory and cognitive function. Studies have found that even losing one night of sleep can increase beta-amyloid levels, highlighting the importance of good sleep for brain health (Vyas and Suni).

This growing understanding of the relationship between sleep and brain health brings attention to the need to address factors influencing sleep quality, including the role of technology. While technology is often blamed for disrupting sleep quality, through blue light exposure or excessive screen time, it also offers tools to help improve sleep patterns. Innovations such as apps that track sleep patterns, offer guided meditations, and help adjust sleep schedules show promise in promoting healthy sleep habits. However, it is important to know that while technology can be useful, it should not be heavily relied on as a quick fix—maintaining healthy sleep behaviors is the most reliable method (Tabuchi).

Prioritizing quality sleep is essential not only for supporting memory consolidation and learning but also for preserving long-term brain health. As modern challenges like technology and screens impact sleep, practicing healthy sleep habits is the most reliable way to support cognitive health. 

Works Cited

Studart, Luiza Targino, et al. “Impact of Sleep Deprivation on Memory and Learning.” Research, Society and Development, vol. 13, no. 3, 10 Mar. 2024, rsdjournal.org/index.php/rsd/article/view/45114/36073, https://doi.org/10.33448/rsd-v13i3.45114.

Tabuchi, Masashi. “From Zzzs to Memories: How Sleep Habits Shape Cognitive Function.” The Daily, 19 Mar. 2024, thedaily.case.edu/from-zzzs-to-memories-how-sleep-habits-shape-cognitive-function/.

Vyas, Nilong, and Eric Suni. “How Lack of Sleep Impacts Cognitive Performance and Focus.” Sleep Foundation, 18 July 2023, www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment.

Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017.

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