Psychiatrist Daniel Amen warns about the dangers of sleeping less than 7 hours a night: “Memory loss”
The content creator reveals the risks to which we expose our cognitive system when we don’t get enough quality sleep.
In today’s always-on culture, sleep often takes a backseat—but psychiatrist and brain health expert Dr. Daniel Amen is sounding the alarm. With over four million followers and decades of neuroimaging research under his belt, Amen warns that getting fewer than seven hours of sleep a night doesn’t just leave you groggy—it can seriously impair your memory and cognitive function. “It creates mental fog,” he bluntly states.
According to his findings, the brain relies on at least seven hours of sleep to flush out what he calls “metabolic trash”—a buildup of waste that accumulates throughout the day. This nightly detox happens via the glymphatic system, a kind of internal rinse cycle that only kicks in during deep sleep. Without it, Amen says, the brain becomes cluttered, leading to forgetfulness, poor focus, and long-term cognitive decline.
The case for a “digital sunset”
One of the biggest culprits behind poor sleep? Screens. Amen emphasizes that nighttime exposure to blue light from phones, tablets, and laptops disrupts melatonin production and delays sleep onset. His solution: a “digital sunset.”
Here’s what he recommends
- Power down all devices at least one hour before bed
- Replace scrolling with calming rituals like:
- Reading fiction
- Journaling
- Taking a warm bath
Calm racing thoughts by keeping a worry journal
For those who struggle with repetitive thoughts at bedtime, Amen suggests keeping a “worry journal.” Spend 30 minutes before bed jotting down everything that’s weighing on your mind. This simple act, he says, helps offload mental stress and signals to the brain that it’s safe to rest.
Sleep is not a luxury, it’s brain maintenance
Amen’s message is clear: sleep isn’t just about feeling rested. It’s a biological necessity for brain health, emotional regulation, and long-term mental clarity.
So if you’re burning the midnight oil, it might be time to rethink your bedtime routine—and give your brain the nightly rinse it deserves.
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