Good sleep may help your brain stay younger

Getting a good night’s sleep might be more important for your brain than you think.

A new study from researchers at the University of Florida found that several healthy habits, including quality sleep, social support, maintaining a healthy waistline and avoiding tobacco, are linked to slower brain aging.

A look inside the study

The research followed 197 adults, most of whom lived with chronic pain related to or at risk of knee osteoarthritis. Over two years, the participants received MRI brain scans that were analyzed by a machine learning system.

The research team estimated each person’s “brain age,” then compared it to their actual age. The difference between the two, called the brain age gap, served as a marker of overall brain health.

The main findings were that certain protective factors and habits appeared to keep brains younger. Participants who had less sleep impairment, got more restorative sleep, had better stress management with more optimism, maintained a healthy weight with a lower waist circumference, avoided tobacco, and had supportive relationships tended to have younger-looking brains.

On the other hand, stressors such as chronic pain, low income or lower education were linked to brains that appeared older than expected.

In fact, those who had the most protective factors at the start of the study had brains that looked eight years younger than their chronological age — and they continued to show slower brain aging over time.

Why it matters

The researchers pointed out that healthy behaviors don’t just help with pain or physical function; they may also add up to real benefits for the brain. Choices like getting enough sleep, staying active, managing stress and maintaining healthy habits can collectively support long-term brain health.

Sleep, in particular, is a modifiable behavior. That means you can take steps today to improve your sleep and potentially protect your brain over time.

Simple steps to sleep better

Improving your sleep doesn’t have to be complicated. Try these habits to help your body and mind wind down for a better night’s rest:

Keep a consistent sleep-wake schedule — go to bed and wake up at the same time every day, even on weekends.
Set a bedtime that allows for at least seven hours of sleep.
Use your bed only for sleep and sex.
Keep your bedroom cool, dark and quiet.
Limit fluids before bed.
Turn off electronic devices at least 30 minutes before bedtime.
Avoid heavy meals late at night; opt for a light snack if hungry.
Skip caffeine in the afternoon or evening.
If you can’t sleep after 20 minutes, get up and do something calm and quiet.
Avoid alcohol before bedtime.

The bottom line

This study found that getting good sleep was one of several key factors linked with healthier, younger-looking brains. The takeaway? You can take steps tonight to protect your brain for years to come. A few small changes to your sleep routine can make the difference between a restless night and truly restorative sleep.

Medical review by Dionne Morgan, MBBS, FCCP