BY STEVE BORN
I can’t think of anyone, me included, who wants to die prematurely, and of the many things we can do to protect against that is to maintain a regular healthy sleep schedule.
The results of a study [1] presented on June 7, 2023, at SLEEP 2023, the 37th annual meeting of the Associated Professional Sleep Societies, were crystal clear: In a diverse group of older adults, those with regular and optimal sleep had about a nearly 40% lower risk of dying of any cause during follow-up than peers who with irregular and insufficient sleep.
In this study, involving 1759 adult participants in the Multi-Ethnic Study of Atherosclerosis Sleep Study, the researchers evaluated the association of consistent of optimal sleep quality and duration with all-cause mortality.
Sleep regularity and duration were classified using for 7 days of data gathered by wrist actigraphy, “devices that are worn on the wrist and record movements that can be used to estimate sleep parameters with specialized algorithms in computer software programs.” [2]
A sleep EEG is a recording of the electrical activity of the brain while you are awake and then asleep, and over 3,909 NPSG’s (nocturnal polysomnography) with at least 6 hours of usable EEG were analyzed. After additional data was reviewed and factored in, the researchers found that:
- 1015 of the participants were categorized as "regular-optimal" sleepers.
- 744 were categorized as "irregular-insufficient" sleepers.
A 7-year follow up period revealed that the “regular-optimal group” had a 39% lower mortality risk compared to the “irregular-insufficient” sleep group.
Lead researcher, Dr. Joon Chung states:
Evidence is mounting that irregular sleep is associated with pretty broad adverse health outcomes, most prominently cardiometabolic disease, obesity, and cardiovascular disease. If sleep were an eight-hour pill, it would be beneficial to take the full dose at regular times consistently.
Results suggest benefits of expanding the public conversation on getting 'a good night's sleep' and broadening this goal to getting many good nights of sleep, in a row, on weekdays and weekends. Getting adequate, regular sleep seems to be something that is good for all. I don't know of anyone who wouldn't benefit.
Sleep specialist, Dr. Fariha Abassi-Feinberg, concurs with Dr. Chung:
We know our bodies have an internal clock, known as the circadian rhythm, which regulates various biological processes, including sleep-wake cycles. Sticking to a consistent sleep schedule allows your body to align its natural rhythm with the external day-night cycle. This synchronization promotes better sleep quality and therefore better health The American Academy of Sleep Medicine (AASM) recommends adults try to aim for at least 7 hours of sleep and I often tell my patients that keeping a regular routine is best for your sleep and health.
According to research, “adults should sleep 7 or more hours per night on a regular basis to promote optimal health.” [3] Unfortunately, the data shows that more than one-third of adults in the United States are not hitting the mark. [4]
What you can do
Use Hammer Nutrition’s Sleep Trio Kit daily. This comprehensive kit contains:
REM Caps – Headed up by melatonin, REM Caps contains a proprietary blend of specific nutrients in therapeutic doses, all of which work synergistically to safely and effectively help you quickly fall—and stay—asleep.
I really love these REM caps. They help me fall asleep faster after getting that sleepy feeling. While tracking my sleep and HRV, I notice I am getting much longer deep and REM sleep. When I’m traveling across time zones, I use the REM caps to help me get to sleep when my body clock is on the PST time zone, where I live. Sleep is vital for recovery I know. I highly recommend these REM caps to anyone who might have trouble sleeping, especially when traveling.
10/10. I use a tracker for my sleep and have noticed my rem sleep has increased in the last 2 weeks using REM Caps.
Hammer CBD interacts with the body's endocannabinoid system, which, among its numerous benefits, augments the body's natural production of cannabinoids. This ensures sufficient amounts are available to positively regulate sleeping patterns and promote night-long quality sleep.
I love this product! I use it to help me relax to sleep. I also use it to help me relax my muscles. I only need a few drops at night! It really works! There are no side effects from this product.
I use it every day. Great for sleep and recovery.
Essential Mg – Of the hundreds of roles magnesium plays in the body, one of its primary benefits for aiding sleep is that it helps the muscles and nerves to relax. Additionally, along with the valerian root extract in REM Caps, Essential Mg may provide noticeable relief for anyone suffering from night cramping.
Essential MG is a great relaxer. I was looking for a better night's sleep; this gem saved me. I’m recommending it to all my friends. Thank you, Hammer Nutrition!
Subjectively this blend of magnesium aids in felt recovery without a digestive impact, and objectively my Garmin sleep tracking shows improved recovery when using this product before bed.
Summary
Lack of sufficient sleep will negatively impact your recovery, and massively so, which translates into inferior-quality workouts (assuming you don’t get sick and can’t train at all), along with poorer race results.
Lack of consistent, optimal sleep, according to well-known coach Nate Llerandi, “can put you in one of the worst holes you’ll ever experience. It goes hand in hand-in-hand with overtraining, erratic training, and poor performances.”
Even worse, this latest research shows that not obtaining consistently sufficient amounts of high-quality sleep is linked with higher mortality risk.
There’s irrefutable evidence showing just how important consistent high-quality sleep is for athletic performance and overall health. To ensure you get the sleep you need—both in quality and duration—our Sleep Trio Kit is ready to provide the nutrient support you need!
REFERENCES:
[1] https://academic.oup.com/sleep/article/46/Supplement_1/A318/7182179
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3109647/
[3] Watson NF, Badr MS, Belenky G, et al.; Consensus Conference Panel. Joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society on the recommended amount of sleep for a healthy adult: methodology and discussion. Sleep. 2015;38:1161–1183.
[4] https://www.cdc.gov/sleep/data_statistics.html
2 comments
Definitely needed to hear this article about sleep. It coincided with my reading of Matthew Walkers book Why We Sleep a very comprehensive reading about the power of sleep and the lack of sleep. I’ve been dealing with sleep deprivation for quite some time now specifically the last couple of years. I’ve tried everything from glycine to Magnesium to Hammer CBD supplements. I see a slight improvement in my sleep. But it’s still not consistent roughly four to five hours of sleep sometimes less than that, this is still majorly inadequate. I’ve been a client of Hammer for several years now. I trust their professional knowledge and will try this much needed product to enhance my sleep quality.
How do you recommend talking all 3? E.g., At night before bedtime?
Steve Born———
Hammer Nutrition replied:
All three products can and should be taken together prior to bed. Many sites I’ve reviewed suggest taking all three about 60-90 minutes prior to going to bed for best results, though they may absolutely be taken closer than that time frame.