During sleep, the body rests, and the brain maintains and consolidates memory. The memory process involves three steps: acquiring new information, consolidating memories for stable storage in the brain, and recalling them when needed. While acquisition and recall occur when a person is awake, memory consolidation primarily takes place during sleep, especially during deep sleep.

During deep sleep, the brain simultaneously reprocesses and transforms memories from short-term to long-term storage, making them more durable. Insomnia or insufficient deep sleep disrupts this process, preventing new information from being firmly consolidated. Prolonged insomnia weakens neural connections, particularly in the hippocampus, the memory center, reducing recall ability and increasing the risk of memory impairment diseases like Alzheimer's. As a result, individuals with insomnia often experience forgetfulness, difficulty concentrating, and decreased effectiveness in learning and work.

Insomnia affects overall health and memory if not treated promptly. Photo created by AI

Insomnia also impacts judgment, fine motor skills (precise hand and finger movements), and emotional control, leading to stress and fatigue in affected individuals.

Adults need 7-9 hours of sleep each night to ensure brain health and strengthen cognitive function. If you experience prolonged insomnia that affects your memory or quality of life, you should consult a specialist for timely examination, diagnosis, and treatment.

To help improve sleep, avoid sedatives. Instead, you should exercise lightly daily, eat a nutritious diet, and avoid coffee or alcohol in the evening. Keep your bedroom quiet and cool, at about 20-22 degrees Celsius. Using lavender essential oil or herbal tea can help relax the nervous system. Regular supplementation with natural extracts from blueberry and ginkgo biloba can support antioxidant activity, nourish nerve cells, enhance blood circulation to the brain, promoting better sleep and improved memory.

Doctor Hoang Quyet Tien

Medical Information Center

Tam Anh General Hospital, TP HCM