Thinking about the word ‘age’, people often think about how many years they’ve been alive. But do you know your brain also has its own “age”? Brain age may not be the same as your chronological age. When a brain appears “older” than your actual age, it may indicate a higher risk for cognitive aging and brain diseases, such as Alzheimer’s. In contrast, a “younger” brain age is often a sign of resilience and good health.
What is Brain Age, and How is it Measured?
Brain age is a way to measure the health of the brain based on its structure and function. Advanced imaging, such as MRI, combined with artificial intelligence (AI) are used to estimate brain age. These tools analyze patterns in the brain, and measure volume, cortical thickness, white matter integrity and other factors to determine the age of the brain.
For example, a person might be 40 years old, but their brain age could be 35. This would mean their brain is healthier than expected. On the other hand, a brain age of 50 could mean their brain is aging faster than expected. The reason for the differences could be linked to lifestyle factors, medical conditions, or environmental influences.
Why Does Brain Age Matter?
Brain age is more than a number—it is an indicator of overall brain health. Research shows that a brain age higher than the actual age may predict an increased risk of dementia, Alzheimer’s disease, and other brain diseases. It is also associated with memory, attention, and problem-solving abilities. Healthcare providers can offer early interventions and personalized recommendations to reduce or even reverse brain aging.[8]
How Sleep Affects Brain Age
Sleep is one of the most critical factors influencing brain health. During sleep, the brain undergoes essential processes. These include detoxification, memory consolidation, and cellular damage repair. Lack of sleep disrupts these functions and leads to inflammation, oxidative stress, and reduced brain volume—key contributors to accelerated brain aging.
Studies have found that individuals who consistently get less than six hours of sleep per night tend to have an older brain age compared to those who sleep seven to nine hours. Sleep disorders like obstructive sleep apnea, which fragment sleep quality, are also linked to premature brain aging.
Reversing Brain Age
The exciting news is that brain age is not permanent. Research suggests that certain lifestyle changes, including improving sleep quality, can take years off the brain. Numerous studies show that practicing stress reduction techniques, such as meditation, can help reduce brain age. This can also improve sleep and lower cortisol levels. Cortisol levels, often associated with stress, may accelerate brain aging when consistently elevated.
Prioritizing consistent, restorative sleep helps reverse some of the damage caused by sleep deprivation. In addition to sleep, regular physical exercise, a nutrient-rich diet, and mental stimulation are all powerful tools to keep the brain young.
Rayleigh Ping-Ying Chiang M.D., M.M.S. is the Director, Sleep Technology Consortium (STC), Ministry of Science and Technology, Taiwan. He is also the President, International Sleep Science & Technology Association (ISSTA), Berlin Headquarter and Taiwan Chapter; the Chairman, Asia-Pacific Branch, Innovative Medical and Health Technology Center (IMHTC); the Director, Sleep Technology SIG, INSIGHT Center, National Taiwan University; Professor, School of Medicine, China Medical University, Taichung, Taiwan, and Clinical Professor, College of Osteopathic Medicine, Sam Houston State University (SHSU-COM), Conroe, TX, U.S.A.