When we have a bad night of sleep, we often say we’ll “catch up later.” But according to new Mayo Clinic research, the brain remembers sleep loss far longer than we think.
A large new study published in Neurology shows that people with chronic insomnia have a 40% higher risk of developing dementia or mild cognitive impairment over their lifetime.
Not only that — brain scans of people with insomnia showed structural changes similar to early-stage Alzheimer’s disease.
What exactly counts as chronic insomnia?
- sleep problems at least 3 nights per week
- lasting 3 months or longer
The Mayo team emphasizes: this is not “just a bad period in life” — it is a chronic condition that changes how the brain ages.
Key Findings of the Study
The study followed 2,750 older adults (average age 70) over 5.6 years.
The following results were recorded:
1) 40% higher risk of dementia
People with chronic insomnia were significantly more likely to develop:
- mild cognitive impairment (MCI)
- dementia
compared to people who sleep normally.
2) Faster cognitive aging — equivalent to being 3.5 years older
Thinking and memory declined faster in those with insomnia — the rate of brain aging accelerated by 3.5 years.
3) Insomnia is accompanied by brain changes
MRI and PET scans revealed:
- more white matter hyperintensities (small vessel damage),
- increased accumulation of amyloid plaques — a hallmark of Alzheimer’s.
4) People who slept less than usual had the worst outcomes
This group showed:
- cognition similar to people 4 years older,
- more white matter damage,
- more amyloid — similar to individuals with the APOE ε4 gene (a strong risk marker for Alzheimer’s).
5) Sleeping more than usual — an interesting observation
People who recently slept more than usual actually had fewer vascular changes in the brain.
This raises the question: is the brain trying to “repair itself” by increasing sleep needs?
Who Is Especially at Risk?
People who carry the APOE ε4 gene showed the fastest decline in memory and processing speed.
The combination of genetics + poor sleep had the strongest negative effect.
What Do These Findings Mean for Our Health?
The study does not claim that insomnia causes dementia.
But the association is unmistakable:
- poor sleep → impaired brain repair → inflammation, vascular damage, amyloid buildup
- long term → faster brain aging + higher dementia risk
In other words:
👉 Sleep is just as important as nutrition, physical activity, and mental stimulation.
👉 People who sleep poorly experience accelerated brain aging.
Conclusion: Sleep Is the Most Underrated Guardian of the Brain
The Mayo Clinic study clearly shows:
👉 Insomnia is not just unpleasant — it changes the structure and function of the brain.
👉 Over time, it leads to faster aging, cognitive decline, and a higher risk of dementia.
The good news?
Sleep can be improved — and with it, the risk can be reduced.
Source: Diego Z. Carvalho, Bhanu Prakash Kolla, Stuart J. McCarter, Erik K. St. Louis, Mary M. Machulda, Scott A. Przybelski, Angela J. Fought, Val J. Lowe, Virend K. Somers, Bradley F. Boeve, Ronald C. Petersen, Clifford R. Jack, Jonathan Graff-Radford, Andrew William Varga, Prashanthi Vemuri. Associations of Chronic Insomnia, Longitudinal Cognitive Outcomes, Amyloid-PET, and White Matter Changes in Cognitively Normal Older Adults. Neurology, 2025; 105 (7) DOI: 10.1212/WNL.0000000000214155
How THE HEALTH FORMULA Views This Problem
In the FORMULA ZDRAVLJA approach, sleep is one of the fundamental pillars of vitality.
When we sleep better, the entire body returns to homeostasis.
Here’s what you can start implementing:
1. Establish a consistent sleep ritual
- go to bed by 11 p.m.
- warm lighting in the evening
- no screens for at least an hour before bedtime
2. Magnesium 300–400 mg before bed
Bisglycinate or threonate — reduces tension and improves deep sleep phases.
3. Omega-3 (1000–2000 mg)
Neuroprotection + mood stabilization.
4. Rapid correction of vitamin D the result of daily habits and wise choices!
Low vitamin D = poor sleep + higher risk of cognitive decline.
5. Screening for sleep apnea
Many people have “silent apnea” without knowing it.
6. Moderate physical activity
An afternoon walk significantly improves sleep quality.
7. Calming the nervous system
- 4-7-8 breathing
- 10 minutes of meditation
- light evening walks
8. Eliminating “toxic” habits
Alcohol, late meals, blue light — all suppress melatonin.
Because disease prevention is not a luxury — it is the result of daily habits and wise choices!
