Together With Eight Sleep
Special Report: Every weekday, we provide three or four tips on keeping you healthier and happier while trying to reduce stress and focusing on the tips that matter.
Sometimes, we come across research that requires a deeper discussion. This weekend, we wanted to go deeper on a study we’ve all been discussing internally at The Pump Club.
The Curious Connection Between REM Sleep And Alzheimer's
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 REM 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 (CSF) and neuroimaging markers associated with amyloid-beta and tau, 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 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 percent more amyloid and 29 percent more tau — than those with early REM sleep.
They also had 39 percent less of a healthy protein called brain-derived neurotrophic factor (BDNF), which drops in Alzheimer’s.
In other words, shortened REM 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 2021 study in JAMA Neurology 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 lead to an immediate increase in amyloid-beta levels, highlighting how even short-term poor sleep could contribute to long-term damage.
The takeaway? Consistently 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.
This study reinforces that quality sleep—especially entering REM quickly—is key for long-term brain health. Poor sleep could be a missing piece in understanding Alzheimer’s risk before symptoms appear.
In fact, prior research suggests that for every 1 percent reduction in REM sleep, there’s a 9 percent increase in the risk of dementia.
How To Protect Your Brain And Improve REM Sleep
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 REM sleep.
You can also improve REM by shutting off technology an hour before sleep and cutting off food 2 to 3 hours before bedtime.
You can significantly improve your REM quality by having consistent sleep-wake times, using less technology, and not eating close to bed.
But if REM 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 percent.
The exact mattress tested was the Eight 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 and REM 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 Pod 4 from Eight Sleep is built for personalization and adjusts to your body’s sleep cycle to help you sleep well 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 Pod 4 by Eight Sleep, including financing options. This is a special offer just for Arnold’s Pump Club. Eight Sleep currently ships within the United States, Canada, the United Kingdom, Australia, and select countries in the EU. And it includes a 30-night trial. To us, it’s one of the best health investments you can make.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
