While many people focus on preventing skin aging by avoiding too much sun exposure and using expensive creams, brain aging is often overlooked.

Cognitive decline can start when the brain ages prematurely, and a major factor behind this is sleep. Think of sleep as a vital “braincare” activity that helps restore and rejuvenate brain health. However, sleep problems are often dismissed, especially by sleep-deprived “night owls” who try to power through mornings with caffeine. But research shows that sleep issues may be more serious than they appear.

A recent study from the American Academy of Neurology, published in Neurology, highlights the impact of sleep disturbances on early brain aging in middle-aged adults. Findings suggest that poor sleep quality and difficulty falling asleep could accelerate brain aging by as much as three years.

The study tracked participants' brain health over several decades. Initially, 589 individuals in their 40s completed a survey on their sleep habits. Five years later, they took another sleep questionnaire. Finally, 15 years after the first survey, brain scans were conducted to measure brain aging and link it to sleep patterns.

Researchers evaluated "brain age" -- a measure of brain shrinkage that typically increases with age -- and found a correlation between sleep issues and accelerated brain aging. Those with two to three sleep problems showed signs of faster brain aging, with their brains appearing up to 1.6 years older than those with just one sleep issue. Individuals with three or more sleep problems displayed brain aging that was up to 2.6 years faster.

To maintain brain health, the researchers recommended adopting good sleep habits. Suggestions included a consistent sleep schedule, avoiding caffeine and alcohol before bed, regular exercise, and using relaxation techniques for better sleep quality.

Dr. Kristine Yaffe, from the University of California, San Francisco, and part of the American Academy of Neurology, emphasized the importance of addressing sleep problems early to protect brain health. “Our findings highlight the need to tackle sleep issues earlier in life to preserve brain health,” she said, adding that further research should focus on improving sleep quality and examining sleep’s long-term impact on brain health in younger individuals.

Dr. Clémence Cavaillès, co-author and fellow researcher at UCSF, noted, “Our study, which used brain scans to assess participants' brain age, shows that poor sleep could lead to nearly three years of additional brain aging as early as middle age.”