Why Daytime Sleepiness Could Signal Early Cognitive Decline

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Today’s Health Upgrade

• What your bedtime has to do with your brain

• How to fix your metabolic health

• Can your clothing reduce soreness?

• The food that improves your long(er) workouts

Health
Could Sleepiness Be a Warning Of Cognitive Decline?

If you’re constantly tired during the day or just can’t muster the motivation to do much, it might be more than just poor sleep. It could be your brain asking for help.

Older adults with excessive daytime sleepiness or low enthusiasm were over 3 times more likely to develop early signs of cognitive decline.

In a well-designed study, researchers followed 445 adults aged 65 and older who did not have dementia. Their goal was to understand whether sleep disturbances—especially sleep-related dysfunction during the day—were connected to a predementia condition known as Motoric Cognitive Risk syndrome (MCR). MCR is defined by slow walking speed and subjective cognitive complaints, and it’s been linked to a higher risk of developing dementia.

At the start of the study, 42 people already had signs of MCR. During follow-ups, another 36 developed the condition. But here’s the kicker: among people who reported daytime sleepiness and a lack of enthusiasm, 35% developed MCR—compared to just 6% of those without those symptoms.

Interestingly, poor sleep quality overall wasn’t linked to existing MCR, but it was associated with developing it over time. That means how you feel during the day might matter even more than how you sleep at night when it comes to protecting your brain.

The researchers believe daytime dysfunction—particularly low alertness and reduced drive—may interfere with mental engagement, physical activity, and other protective behaviors that keep your brain sharp. And since sleep-related dysfunction can be adjusted, this offers a real opportunity for prevention.

If you’re over 50, don’t ignore daytime drowsiness or dips in motivation. Prioritize 7 to 8 hours of high-quality sleep, and be mindful of your alertness and energy throughout the day. If you’re always tired or unmotivated, talk to a doctor. Fixing your sleep might not just give you a boost, it could also protect your brain.

Together With Eight 
How Your Sleep Routine Can Save Your Metabolic Health

You might know that poor sleep can raise your risk of weight gain, diabetes, and heart disease. But a new study shows it’s not just how much you sleep — it’s when you sleep — that could quietly sabotage your health.

Later bedtimes and short sleep can destabilize blood sugar and increase your risk of metabolic disease — even if you're not diabetic.

Researchers tracked nearly 1,200 adults using continuous glucose monitors for 14 days, while also following their sleep habits over multiple years.

People who regularly slept less than 6 hours had greater glucose variability and spent less time in the healthy blood sugar range compared to those getting 8 hours of sleep. 

But here’s what surprised researchers most: even when total sleep time was similar, people who consistently went to bed later still experienced significantly more blood sugar fluctuations.

That’s because your internal clock — your circadian rhythm — isn’t just about sleep. It regulates everything from insulin sensitivity to fat storage. Over time, this increases blood sugar instability.

And the damage may not be limited to diagnosed diabetics. Greater glucose swings can affect your energy, hunger, mood, and fat storage, even if your blood sugar is technically “normal.”

Your body wants consistency — and temperature plays a big role in helping you lock in a better rhythm.

That’s why we recommend Eight Sleep’s Pod 5 — a clinically supported sleep system that cools (or warms) each side of the bed independently based on your body’s needs. It’s not just a luxury—it’s science-backed recovery. By helping you fall asleep faster and stay in deeper sleep stages, the Pod can improve HRV, support glucose stability, and help regulate your circadian rhythm.

Eight Sleep does what no other product can: it adapts to your body’s needs in real time. And in a world that constantly pulls you out of rhythm, that kind of support is priceless.

If you want to improve your metabolic health, boost recovery, and finally wake up feeling rested, the Pod 5 is your best ally. As an APC reader, use the code “PUMPCLUB” to save $350 OFF. 

Beyond a better mattress, you don’t need to overhaul your entire life to benefit. Aim for 7 to 8 hours of sleep a night, and try to go to bed before 11 PM. That simple shift could help stabilize your metabolism, reduce inflammation, and protect your long-term health.

It won’t always be perfect — life happens. But your body thrives on rhythm, and even small improvements to your sleep routine can lead to big changes in how you feel, function, and age.

Instant Health Boost
Do Compression Tights Actually Speed Recovery? (Analysis of 27 studies)

If you’ve ever slipped on a pair of compression sleeves or tights, you’ve probably wondered: are these really helping — or am I just cosplaying recovery?

Scientists found that wearing compression garments after exercise can help improve recovery following longer, harder workouts.

Researchers analyzed 27 studies to assess the effect of compression gear on recovery after muscle fatigue.

The effects were most noticeable when compression garments were worn within 48 hours post-exercise for strength and within 24 hours for power, with benefits also observed when worn for more than 72 hours. That said, the improvements were modest. These aren't performance-enhancing magic tights, but they may give you a slight edge if you're stacking hard workouts or competing multiple days in a row.

The researchers believe compression helps reduce inflammation, improve blood flow, and stabilize soft tissue, which may lessen muscle damage and aid quicker recovery of neuromuscular function.

If you’re a high-volume or competitive athlete seeking every opportunity to improve, incorporating compression gear into your recovery plan may provide a slight advantage, particularly during intense training blocks. However, if you're relying on compression to compensate for poor sleep, inadequate nutrition, or overtraining, it's similar to putting a Band-Aid on a broken bone.

Foods Are Super 
The Sweet Surprise That Could Fuel Your Next Workout

Forget expensive gels and sports drinks. The secret to better endurance might already be sitting in your pantry.

A new study found that honey works just as well as traditional sports nutrition products when it comes to fueling long workouts — without causing stomach issues.

In this experiment, trained cyclists rode for three hours while consuming either honey or a carb drink — both providing 90 grams of carbohydrates per hour. After the ride, they pushed themselves through a high-intensity test to see how long they could last before reaching exhaustion.

The performance was nearly identical. Both groups burned fuel at similar rates, handled the long effort without major gut issues, and had the same energy during the final push.

Honey is naturally rich in glucose and fructose — the same sugars found in most engineered sports fuels. So your body knows exactly how to put it to work.

If you’re looking for a more natural, affordable, and accessible way to power your long runs, rides, or races, honey might be the sweet spot. The scientists suggest that for rides longer than 2 hours, use approximately one tablespoon every 15 to 20 minutes (roughly 90 grams of carbs per hour), and test it in training before using it in a race.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell