You’ve probably experienced this before: A bad night’s sleep followed by a foggy next day, with your mind not as sharp as usual. Well, it turns out there’s now scientific evidence to confirm that those periods of poor sleep may actually be taking a toll on your memory.

Concern about memory problems is common as we get older. As we age there are types of memories that can become harder to retrieve, though the brain does adapt, and researchers are working to find targeted interventions to minimize cognitive decline and memory loss. For a good review of memory function as we age, write yourself a note to review the agebuzz Helpful Resources on Memory.

Now, some just published studies are pushing further to examine the link between sleep and memory loss. First, a new study out of the Georgia Institute of Technology found a connection between the variability of sleep quality from night to night and a decline in the ability to recall past events. So if your bedtime and quality of sleep are erratic each night, this study suggests you are putting your cognitive functioning and memory recall at higher risk of decline. The value of a regular sleep schedule is also implicated in another study just out from University College London, which examined cognitive performance and visual memory when participants slept too little (under 7 hours/night) or too long (over 9 hours/night). The takeaway? Tailor your bedtime to keep a regular schedule of 7-9 hours of sleep per night.

Finally, one additional new study underscored that just a bit of effort can go a long way toward activating your brain for better memory recall and retrieval. Researchers at the University of Maryland School of Public Health found that just one 30-minute session of moderate exercise on a stationary bike increased brain circuit activity associated with memory retrieval. So once you get that good night’s sleep, hop on your exercise bike and read more here.