Have you ever slept longer than you normally do…
And ended up more tired than if you would have slept less?
There’s a reason for this we want to share with you.
We’ve all heard the advice that you need to sleep 8 hours a night.
However, new data suggests that not only is 8 might not be necessary once you reach middle age.
A study published in the scientific journal (Nature Aging) found that 500,000 adults aged 38-73 had significantly reduced cognitive performance outside the range of 6-7 hours of sleep per night. [R]
Meaning, less than 6 hours and more than 7 hours of sleep resulted in reduced cognition.
Here’s the most likely explanation for this:
Any amount of sleep outside this range disrupts your slow-wave deep sleep. This in turns causes neural proteins to tangle up in harmful ways.
In fact, similar tangling is found in dementia patients.
If you go to bed at a reasonable time, you’ll probably wake up in 6-7 hours naturally.
So, the best practice is to go to bed around 7 hours before you would like to wake up and see if you can do it without an alarm.
This works best if you time your wake up with sunrise.
Your body is wired to recognize light as the wake up call.
Which is why after sleeping 6-7 hours you want to get outside as soon as possible.
That’s also why it’s important to keep your room pitch black when you’re sleeping.
Even the tiniest amount of light can interfere with your sleep.
The researchers add that genetics also plays a role in the amount of sleep we need.
Here’s what one of them, Professor Jianfeng Feng, says:
“While we can’t say conclusively that too little or too much sleep causes cognitive problems, our analysis looking at individuals over a longer period of time appears to support this idea. But the reasons why older people have poorer sleep appear to be complex, influenced by a combination of our genetic makeup and the structure of our brains.”
At the end of the day, you need to experiment with yourself and see how your body responds.
If you can naturally get up after 6-7 hours of sleep and get through the day refreshed, great!
If not, adjust until you find that balance for yourself.
Ouro Vitae, A First Finisher LLC Company, 900 Commonwealth Place PMB 2135 Virginia Beach, VA 23464
*These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease.
©2022 Ouro Vitae. All rights reserved.
1. Cavallini, G., Caracciolo, S., Vitali, G., Modenini, F., & Biagiotti, G. (2004). Carnitine versus androgen administration in the treatment of sexual dysfunction, depressed mood, and fatigue associated with male aging. Urology, 63(4), 641-646. doi:10.1016/j.urology.2003.11.009
2. Malaguarnera, M., Cammalleri, L., Gargante, M. P., Vacante, M., Colonna, V., & Motta, M. (2007). L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: A randomized and controlled clinical trial. The American Journal of Clinical Nutrition, 86(6), 1738-1744. doi:10.1093/ajcn/86.5.1738
3. Karlic, H., & Lohninger, A. (2004). Supplementation of l-carnitine in athletes: Does it make sense? Nutrition, 20(7-8), 709-715. doi:10.1016/j.nut.2004.04.003
4. Samimi, M., Jamilian, M., Ebrahimi, F. A., Rahimi, M., Tajbakhsh, B., & Asemi, Z. (2016). Oral carnitine supplementation reduces body weight and insulin resistance in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Clinical Endocrinology,84(6), 851-857. doi:10.1111/cen.13003
5. Sahlin, K. (2011). Boosting fat burning with carnitine: An old friend comes out from the shadow. The Journal of Physiology, 589(7), 1509-1510. doi:10.1113/jphysiol.2011.205815
6. Soczynska, J. K., Kennedy, S. H., Chow, C. S., Woldeyohannes, H. O., Konarski, J. Z., & Mcintyre, R. S. (2008). Acetyl-L-carnitine and α-lipoic acid: Possible neurotherapeutic agents for mood disorders? Expert Opinion on Investigational Drugs, 17(6), 827-843. doi:10.1517/13543784.17.6.827
7. Miyagawa, T., Kawamura, H., Obuchi, M., Ikesaki, A., Ozaki, A., Tokunaga, K., . . . Honda, M. (2013). Effects of Oral L-Carnitine Administration in Narcolepsy Patients: A Randomized, Double-Blind, Cross-Over and Placebo-Controlled Trial. PLoS ONE,8(1). doi:10.1371/journal.pone.0053707
8. Cristofano, A., Sapere, N., Marca, G. L., Angiolillo, A., Vitale, M., Corbi, G., . . . Costanzo, A. D. (2016). Serum Levels of Acyl-Carnitines along the Continuum from Normal to Alzheimers Dementia. Plos One, 11(5). doi:10.1371/journal.pone.0155694
. Fillit, H., & Hill, J. (2004). The Economic Benefits of Acetylcholinesterase Inhibitors for Patients with Alzheimer Disease and Associated Dementias. Alzheimer Disease & Associated Disorders,18. doi:10.1097/01.wad.0000127492.65032.d3
10. Miyata, M., Yoshihisa, A., Yamauchi, H., Owada, T., Sato, T., Suzuki, S., . . . Takeishi, Y. (2014). Impact of sleep-disordered breathing on myocardial damage and metabolism in patients with chronic heart failure. Heart and Vessels, 30(3), 318-324. doi:10.1007/s00380-014-0479-6
11. Lango, R. (2001). Influence of ?-carnitine and its derivatives on myocardial metabolism and function in ischemic heart disease and during cardiopulmonary bypass. Cardiovascular Research, 51(1), 21-29. doi:10.1016/s0008-6363(01)00313-3
12. Vescovo, G., Ravara, B., Gobbo, V., Sandri, M., Angelini, A., Barbera, M. D., . . . Libera, L. D. (2002). L-Carnitine: A potential treatment for blocking apoptosis and preventing skeletal muscle myopathy in heart failure. American Journal of Physiology-Cell Physiology, 283(3). doi:10.1152/ajpcell.00046.2002
13. Shadboorestan, A., Shokrzadeh, M., Ahangar, N., Abdollahi, M., Omidi, M., & Payam, S. S. (2013). The chemoprotective effects of l-carnitine against genotoxicity induced by diazinon in rat blood lymphocyte. Toxicology and Industrial Health,31(12), 1334-1340. doi:10.1177/0748233713491811
14. Chowanadisai, W., Bauerly, K. A., Tchaparian, E., Wong, A., Cortopassi, G. A., & Rucker, R. B. (2009). Pyrroloquinoline Quinone Stimulates Mitochondrial Biogenesis through cAMP Response Element-binding Protein Phosphorylation and Increased PGC-1α Expression. Journal of Biological Chemistry,285(1), 142-152. doi:10.1074/jbc.m109.030130
15. Chowanadisai, W., Bauerly, K. A., Tchaparian, E., Wong, A., Cortopassi, G. A., & Rucker, R. B. (2009). Pyrroloquinoline Quinone Stimulates Mitochondrial Biogenesis through cAMP Response Element-binding Protein Phosphorylation and Increased PGC-1α Expression. Journal of Biological Chemistry, 285(1), 142-152. doi:10.1074/jbc.m109.030130
16. Stites TE, Mitchell AE, Rucker RB. Physiological importance of quinoenzymes and the O-quinone family of cofactors. J Nutr. 2000 Apr;130(4):719-27
17. Steinberg, F., Stites, T. E., Anderson, P., Storms, D., Chan, I., Eghbali, S., & Rucker, R. (2003). Pyrroloquinoline Quinone Improves Growth and Reproductive Performance in Mice Fed Chemically Defined Diets. Experimental Biology and Medicine, 228(2), 160-166. doi:10.1177/153537020322800205
18. Biswas, T. K., Pandit, S., Mondal, S., Biswas, S. K., Jana, U., Ghosh, T., . . . Auddy, B. (2010). Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia. Andrologia,42(1), 48-56. doi:10.1111/j.1439-0272.2009.00956.x
19. Surapaneni, D. K., Adapa, S. R., Preeti, K., Teja, G. R., Veeraragavan, M., & Krishnamurthy, S. (2012). Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the hypothalamic–pituitary–adrenal axis and mitochondrial bioenergetics in rats. Journal of Ethnopharmacology, 143(1), 91-99. doi:10.1016/j.jep.2012.06.002
20. Chang, C. S., Choi, J. B., Kim, H. J., & Park, S. B. (2011). Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. Biological Trace Element Research,144(1-3), 264-271. doi:10.1007/s12011-011-9085-y
21. Plasma Steroid-Binding Proteins in Tumour Diseases. (1984). Molecular Aspects of Medicine, 371-380. doi:10.1016/b978-0-08-033239-0.50032-6
