Welcome back to another episode of Arnold's Pump Club. Today is a special episode where I'll try a different format. Instead of the usual episode where I discuss the latest research on multiple topics, I want to dig a little deeper on just one study. I'm not sure if we'll do more of this. But when Adam shared this study, I thought it was fascinating and that we had to dig into some of the details. We know that sleep is...
essential for recovery, energy and performance. But your sleep might also reveal more about your brain health than you think. A new study suggests that the time it takes to enter REM sleep, known as sleep latency, may be an early warning sign of cognitive decline and Alzheimer's disease. Researchers analyzed data from participants who underwent sleep monitoring and biomarker testing for Alzheimer's.
They looked at cerebrospinal fluid and neuroimaging markers associated with amyloid beta and toa, two key proteins linked to Alzheimer's. The researchers divided the participants into early and delayed REM sleepers. On average, the early group reached REM sleep approximately 95 minutes after falling asleep, while the late REM group reached it more than 190 minutes after falling asleep.
Those with Alzheimer's were more likely to have delayed REM sleep, and they also tended to have higher levels of the two toxic proteins. 16% more amyloid and 29% more taupe. They also had 39% less of a healthy protein called brain-derived neurotrophic factor which drops in Alzheimer's. In other words, prolonged sleep latency could be an early sign of neurodegeneration before cognitive symptoms even appear. This research builds on previous studies showing that deep...
High-quality sleep is critical for reducing the risk of neurodegenerative diseases. As you're about to see, the pattern is hard to ignore. A 2020 study found that people who sleep... fewer than six hours per night in midlife, have a higher risk of dementia later in life. Research from the National Institute on Aging showed
that fragmented sleep increases inflammation in the brain and contributes to cognitive decline. And a study in the journal Brain found that one night of sleep deprivation could cause... to an increase in amyloid, beta levels, highlighting how even short-term poor sleep could contribute to long-term damage. In other words, consistent good sleep.
Especially high-quality REM sleep is essential for brain health. Research suggests that during deep sleep, the brain clears out harmful waste products, including amyloid beta. If sleep is disrupted, especially REM sleep, this clearance process becomes less effective, allowing toxic proteins to build up. reinforces that quality sleep, especially entering deep sleep quickly is key for long-term brain health.
Poor sleep could be a missing piece in understanding Alzheimer's risk before symptoms appear. suggests that for every 1% reduction in REM sleep, there's a 9% increase in the risk of dementia. To improve your sleep and support... Brain health start by creating a consistent sleep schedule. Research suggests that having a set schedule for sleeping and waking up helps regulate sleep cycles and optimize sleep.
You can also improve deep sleep by shutting off technology an hour before sleep and cutting off food two to three hours before bedtime. And you can significantly improve your sleep quality by having consistent bedtimes and waketimes using less technology and not eating within one to two hours of sleep. But if deep sleep... is a priority, it's time for a temperature check. Research has found that sleeping on a cool mattress increased REM sleep during the first half of the night by 22%.
The exact mattress tested was the 8 Sleep Pod. It's why all of us at the Pump Club are paying customers and use the Eight Sleep Pod, which is clinically proven to give you up to one more hour of quality sleep per night. In the study... Those using the sleep pod fell asleep faster, slept longer, had fewer sleep disturbances, and had more energy the next day.
Specifically, those using the pod increased their deep sleep, improved cardiovascular recovery, and reported feeling calmer and more comfortable. The hardest part about sleep... is that your body reacts differently at night. The new part four from eight sleep is built for personalization. So while you sleep... Your body reads your sleep cycle and adjusts so you experience better sleep quality every night.
Most wellness solutions are a waste of money, but we believe better sleep is one of the best investments you can make to feel better now and protect your future health. As members of the positive corner of the internet, we love getting you deals to help make healthy living more affordable. If you want to upgrade your sleep, use the code PUMPCLUB to save up to $350 off the new part 4x8 sleep, including financing options.
This is a special offer just for Arnold's Pump Club. And it includes a 30-night trial. To us, it's one of the best health investments you can make. Just visit eight. sleep.com slash pump club and use the code pump club at checkout for your discount. I think you'll be impressed by how much of a change it can make.
And that's it for today's episode. I created this podcast because I believe that fitness is for everyone. So I'm using the power of machines to help me deliver news, information, and support that will make you healthier. I'm not a cybernetic organism, but I do have an important mission to build the positive corner of the internet and lift up the world.
There's too much negativity online, and I want this podcast to give you the support you need to become a little bit better. I want to thank our editors-in-chief, Adam Bornstein and Daniel Ketchel, who helped me with this podcast in a daily newsletter.
as well as our producers, Pen Name Consulting. We value all your feedback, and the three of us are here to support you. If you enjoyed this podcast, please leave a review. We love hearing from you. Together... we have the strength to lift up the world.