Can sleep 'erase' painful memories? The latest scientific findings explained

Imagine a life free from the weight of painful, traumatic memories—where peaceful sleep isn’t interrupted by sudden panic over past scars that still linger.

While the research on this subject is still in its early stages, the findings are encouraging. In  2024, US-based study titled Aversive memories can be weakened during human sleep via the reactivation of positive interfering memories,  scientists studied the weakening of negative memories by reactivating positive ones. A group of scientists conducted an experiment to see if they could weaken negative memories and replace them with positive ones with the help of a good night's sleep.

They worked with 37 participants, asking them to connect made-up words to negative images, like injuries or dangerous animals. Later, they tried to ‘reprogram’  half of those negative memories by showing positive images, like smiling children or peaceful landscapes, and linking them to the same words. The main part of the experiment happened when the participants were asleep. On the second night, while the participants were in a deep sleep stage (NREM), the scientists played recordings of the made-up words. Brain activity linked to emotional memories increased, especially when positive cues were used.

The results showed that after this sleep intervention, participants had a harder time recalling the negative memories and were more likely to focus on positive ones instead. The researchers believe this technique could offer new ways to help people struggling with trauma or unwanted memories.

However, they caution that this was a controlled lab study, and real-life traumatic memories are more intense and harder to change. It’s also still unclear how long these memory changes might last. While the idea of memory editing is promising, more research is needed before it can be applied in real-world situations.

This isn’t the first time researchers have explored memory manipulation. A fascinating 2021 study published in the journal Nature Communications, discovered that reshaping how we view past negative experiences can leave a lasting positive effect.

By linking a negative memory to something positive, we can change how we perceive that event—so the next time it comes to mind, it may spark a better feeling instead of a bad one. This approach works through something called cognitive regulation, which means changing how we think about an event can transform how we feel about it. Furthermore, another study from 2016, published in Psychonomic Bulletin & Review found that tweaking the details of an unpleasant memory might even help us deliberately forget it.

Essentially: Imagine intentionally letting go of unwanted memories just by altering how we frame them.

It also comes down to our moods. As Srijitha Das, a Dubai-based psychologist explains: Our moods, too, influence how we interpret the world and even what memories you recall. Das points out, “It doesn't mean your memories are completely fabricated. The events happened, but your current mood influences how you access and interpret them. So, by consciously trying to see things in a more balanced light and focusing on positive memories, we can break free from the cycle.”

So, to reshape negative memories, we need to transform our interpretations of past experiences, but it can’t just be any transformation that we choose. We must be able to believe it as well, that is essential. Ideally, it is positive realism that we should be aiming for, as Rico Idris had earlier explained to Gulf News.

This reshaping will alleviate emotional distress and empower people to move forward with a healthier and more constructive outlook on life. It takes time and effort, depending on how strongly and deeply the interpretations and experiences are rooted.

By studying the human mind, researchers have gained insights into how the brain forms and stores memories. While further investigation is needed, this knowledge could eventually help neuroscientists and psychologists develop ways to help people forget unwanted memories.  While memory editing may still be in its infancy, the potential for reshaping our emotional responses offers hope for those burdened by painful memories. Imagine a future where we don’t just live with scars—we heal them.