It’s Time to Address Your Insomnia — Doing So Could Protect You Against Dementia, Study Says
October 2, 2025 – Rochester, Minnesota
Insomnia is often dismissed as a nightly nuisance that leads to next-day tiredness. But new research suggests that the stakes are far higher: untreated chronic insomnia may significantly increase the risk of cognitive decline and dementia later in life.
According to a study published Wednesday in the journal Neurology, individuals suffering from long-term insomnia were found to have a 40% greater risk of cognitive impairment over a five-year period. The findings have important implications for millions struggling with sleep difficulties worldwide.
Chronic Insomnia: A Modifiable Risk Factor?
Sleep disorders affect roughly 12% of Americans diagnosed with chronic insomnia, reports the American Academy of Sleep Medicine. Unlike fixed genetic factors, insomnia is a condition that can be managed, raising hopes that addressing it could slow brain aging.
“The main takeaway from this study is that chronic insomnia may be a modifiable risk factor for cognitive decline,” said Dr. Diego Carvalho, lead author and assistant professor of neurology and sleep specialist at the Mayo Clinic Center for Sleep Medicine in Rochester, Minnesota.
The study tracked 2,750 participants who underwent annual neurological assessments and brain imaging, alongside detailed evaluations of their sleep habits. Those who reported insomnia showed a substantially higher risk of developing cognitive problems.
Interestingly, participants with insomnia who improved their sleep duration—either through medication or behavioral changes—did not experience the same cognitive risks, suggesting that treatment may mitigate some of insomnia’s harmful effects on the brain.
How Insomnia Impacts Brain Health
Insomnia goes beyond difficulty falling asleep. It also involves poor sleep maintenance and reduced quality, which can severely impact daily functioning and long-term health, explained Dr. Rachel Salas, a neurology professor at Johns Hopkins University School of Medicine, who was not involved in the study.
“Chronic insomnia is associated with an increased risk of various cognitive disorders,” Salas said. Sleep serves vital functions for the brain: it clears unnecessary synapses, helps remove toxic waste products, and supports memory consolidation and emotional regulation.
Dr. Carvalho pointed out that some waste proteins accumulating in the brain during poor sleep are markers linked to Alzheimer’s disease. “Sleep deprivation increases neuroinflammation and impairs synaptic plasticity, factors known to contribute to cognitive decline,” Salas added.
Why Insomnia Often Goes Untreated
Sleep disorders become more common with age, affecting a significant portion of adults over 65. Yet many older adults mistakenly accept poor sleep as a normal part of aging, according to Carvalho.
“Problems like trouble falling asleep, frequent awakenings, daytime fatigue, and cognitive impairment are not inevitable as we age,” he emphasized. Despite this, insomnia frequently remains underreported by patients and undertreated by healthcare providers.
Effective Strategies to Improve Sleep
Fortunately, insomnia is a treatable condition. The frontline treatment recommended by sleep specialists is Cognitive Behavioral Therapy for Insomnia (CBT-I) — a structured program focusing on changing habits and thoughts that sustain sleep difficulties.
“CBT-I isn’t traditional talk therapy,” Carvalho said. “It provides practical tools and guidance to break the cycle of insomnia.”
Simple lifestyle changes also play a crucial role. Experts advise maintaining a consistent sleep schedule, limiting screen time before bed, avoiding caffeine and alcohol late in the day, and creating an ideal sleep environment—dark, quiet, cool, and comfortable.
Dr. Cheri D. Mah, a sleep physician specializing in elite athletes, advises turning bedrooms into “caves” to optimize sleep quality.
If these approaches fail, consulting a doctor or sleep specialist is essential. Some patients may require medication, but this should always be combined with behavioral changes for best outcomes.
A Comprehensive Approach to Sleep and Brain Health
“The treatment of insomnia has to be comprehensive,” Carvalho said. As awareness grows about the link between sleep and brain aging, prioritizing sleep health could become a vital strategy to combat dementia worldwide.
If you suffer from sleepless nights, addressing insomnia now could be more than just a path to feeling rested — it might be a crucial step toward protecting your brain for years to come.
