Sleepless nights not only cause brain fog and low energy crashes but can actually harm your brain health long-term. Read on to learn how hormonal changes related to stress and aging can affect energy and sleep as well as how daily habits you may engage in now can impact your nervous system, sleep cycles, and brain health.
Hormones, stress, and sleep
When we encounter stress in our lives, our bodies release the stress hormone, cortisol, which cause stress effects on the hippocampus in the brain, which is in primarily in charge of memory function. Therefore, excess external stress can cause internal stress on this region of the brain, which long term could increase one’s risk of memory impairments over time. In fact, a 2025 study shows that prolonged high cortisol exposure can lead to increased risk of anxiety, depression, and cognitive dysfunction.
Even outside of stressful situations, hormones can impact stress and sleep during women’s normal hormonal cycles. Experts report that during the luteal phase of the menstrual cycle, in the third trimester of pregnancy, and in the menopausal transition, which are all periods of high progesterone, are noted in correlation with self-reported sleep disturbances.
Energy, sleep, and brain health
It’s no surprise that sleep disturbances and deprivation can lead to impairments in cognitive function. When you sleep, the body activates the vagus nerve, which in turn promotes growth hormone release and reduces cortisol levels. In other words, sleep can help reduce stress.
Sleep also plays a role in regulating the hormone prolactin, which supports energy metabolism. So, when you get enough sleep, your body provides you with the resources for adequate energy. Not to mention that getting enough sleep can help kind your mind sharp.
A recent study shows that the higher the sleep variability, or less consistent your sleep patterns, the poorer the cognitive performance. Studies also show that “long sleepers,” or those who slept consistently over nine hours per night, had lower cognitive performance than those who slept less than nine hours per night. Experts suggest that the sweet spot for optimal cognitive performance is seven hours of sleep on average per night.
Daily habits that can impact sleep and brain health
So, how can you ensure optimal sleep to protect your brain health? Read below for some simple tips you can adopt to improve your sleep and your mind.
Try to go to bed at around the same time every night.
Adapt your body to a certain time by creating a pre-bedtime routine such as turning your screens off one hour before bed, drinking a cup of herbal tea, washing your face and brushing your teeth, and/or listening to a relaxing meditation or music piece.Avoid heavy meals or certain beverages before bedtime.
Three hours before bedtime, lay off heavy meals as well as alcoholic beverages, caffeine, and nicotine as these choices can impair sleep quality.Create a restful sleeping environment.
Blackout curtains, a white noise device, a good quality mattress and pillows, as well as optimal temperature settings can all enhance sleep.Enjoy exercising early in the day and stress management before bed.
Exercise can help enhance sleep as long as it is not done too close to bedtime. Also, managing your stress before bedtime is vital to clearing your mind so you can sleep well. Try using a journal or engaging in regular meditation and/or talk therapy sessions to help better deal with stress so you can rest easily.
