We all know how important quality sleep is for our health and well-being – and there’s no time that becomes more apparent than after a poor night’s sleep when we are left feeling sluggish and foggy the next day.

Now, researchers are highlighting just how crucial a good night’s sleep really is, finding that those who sleep poorly are more likely to have brains that appear older than they actually are.

The findings came from a comprehensive brain imaging study from Karolinska Institutet, published in the journal eBioMedicine. The researchers point to increased inflammation in the body as a possible reason for the link between poor sleep and accelerated brain ageing.

The research team analysed data from 27,500 middle-aged and older adults from the UK Biobank to understand how poor sleep affects the brain. Each participant underwent MRI scans, and machine learning was used to estimate their brain’s biological age based on more than a thousand brain measurements.

The participants’ sleep quality was scored based on five self-reported factors: chronotype (being a morning/evening person), sleep duration, insomnia, snoring, and daytime sleepiness. They were then divided into three groups: healthy (≥4 points), intermediate (2-3 points), or poor (≤1 point) sleep.

“The gap between brain age and chronological age widened by about six months for every 1-point decrease in healthy sleep score,” explains Abigail Dove, researcher at the Department of Neurobiology, Care Sciences and Society, Karolinska Institutet, who led the study.

“People with poor sleep had brains that appeared on average one year older than their actual age.”

Researchers also found that inflammation could explain just over 10 per cent of the link between poor sleep and older brain age.

“Our findings provide evidence that poor sleep may contribute to accelerated brain ageing and point to inflammation as one of the underlying mechanisms,” says Abigail Dove.

“Since sleep is modifiable, it may be possible to prevent accelerated brain ageing and perhaps even cognitive decline through healthier sleep.”

The researchers noted other possible explanations too, including the negative effects of poor sleep on the brain’s waste clearance system, which is most active during deep sleep, and the impact of poor cardiovascular health on the brain.

While it’s clear that quality sleep is crucial for our cognitive health, getting a good night’s sleep every night can be easier said than done.

As we get older, a range of factors can affect how well we sleep. While older adults still need around seven to nine hours of rest each night, sleep patterns often shift with age — many people find themselves going to bed and waking up earlier than they did in their younger years.

Fortunately, sleep expert Tim Stephenson has a number of simple strategies to help improve your sleep health:

1. Establish a consistent sleep routine: Maintaining a regular sleep schedule by going to bed and waking up at the same time each day can promote better sleep quality and regulate the circadian rhythm.
2. Create a sleep-friendly environment: Ensure your bedroom is comfortable, quiet, and dark. Consider using earplugs, eye shades, or white noise machines to minimise disturbances during sleep.
3. Adopt relaxation techniques: Engage in relaxation activities before bedtime, such as reading, taking a warm bath, practising deep breathing exercises, or meditation. These practices can help calm the mind and prepare the body for sleep.
4. Promote daytime physical activity: Encouraging regular exercise during the day can enhance sleep quality, this can be as simple as a morning walk in the sunlight. However, vigorous exercise should be avoided close to bedtime, as it may have stimulating effects.
5. Limit stimulants and alcohol: Restrict the intake of caffeine, nicotine, and alcohol, especially in the evening, as these substances can disrupt sleep patterns.
6. Manage medications and health conditions: Consult with healthcare professionals to evaluate medications and identify potential sleep-disrupting effects. Additionally, managing underlying health conditions effectively can contribute to improved sleep health.
7. Seek treatment for sleep disorders: If sleep disorders are suspected then you can get further information online and find self-assessment tools at resmed.com.au. However, it is crucial to consult with healthcare providers who specialise in sleep medicine should you have any unanswered questions or complex medical conditions.
8. Optimise sleep hygiene: Encourage good sleep hygiene practices, such as maintaining a comfortable sleep environment, avoiding electronic devices before bedtime, and establishing a relaxing pre-sleep routine.

Although consistently getting a good night’s sleep isn’t always easy, following these simple tips can help you enjoy more restful nights and, in turn, support long-term brain health.

Read more: How quality sleep can unlock peace of mind for older adults

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.