Forget beauty sleep, scientists say. Researchers in the US tracked the sleeping habits of more than 6,000 people. Those who didn’t stick to consistent sleeping patterns had an older biological age.

We all already know the importance of a good night’s sleep for recovering

But scientists now say getting a good night’s rest won’t just help you in every aspect of life, performance, mood, metabolism, and more; it has anti-aging effects, too.

Researchers in the US, who tracked the sleeping habits of more than 6,000 people, claim those who stuck to a consistent sleeping pattern were biologically younger.

Not sticking to a regular bedtime or length of sleep was linked to short and long-term health problems. The team suggested disruptions to the body’s internal clock may speed up aging in body’s cells and the onset of age-related illnesses. Biological aging can act as an indicator of how long a person will be in good health and their risk of an early death, research has shown.

More on the study

The team, from Augusta University in Georgia, looked at sleep data for 6,052 participants, aged 50 on average, collected as part of the US National Health and Nutrition Examination Survey. The group wore a sleep tracker for four to seven days, which collected data on sleep duration; variability (whether the time they went to bed changed each night); and irregularity (how the midpoint in a person’s sleep differed each night).

It also provided data on catch-up sleep (differences in sleep length between weekdays and the weekend) and social jetlag (how the midpoint varied in a person’s sleep between weekdays and the weekend).

Biological age was calculated by analyzing the participants’ blood samples for signs of liver disease, kidney damage and diabetes, as well as high blood pressure and cholesterol.

Here is a summary of the results, published in the journal Sleep Health:

• Two-thirds of participants got seven to nine hours of sleep per night, while 16 per cent got less than seven hours and 19 per cent clocked up more than nine hours.
• On average, participants’ bed time changed by 60 minutes each night, while they got an extra 78 minutes sleep on the weekend.
• The midpoint in their sleep changed by 42 minutes each night, on average, and changed by 66 minutes on weekends, results show.
• Those with the biggest differences in the time they went to bed each night and length of sleep during the week compared to the weekend had the highest biological age, results show.
• Those who had the least rigid sleep schedule had a biological age up to nine months older than those who were most consistent.

The researchers suggested that those who frequently change the time they go to bed and wake up disrupt their circadian rhythm — their internal body clock — which may be the ‘primary mechanism’ that increases their biological age.

They pointed to animal studies, which show that changes to circadian rhythm accelerate aging in the body’s cells and aggravates age-related diseases. The team said their study is the first to link changes to sleeping habits with biological aging. However, earlier research has linked an irregular sleeping pattern to an increased risk of diabetes, high blood pressure, poor heart health and cognitive impairment — all of which risk increasing biological age.

Source: Sleep Foundation

WHAT CAN YOU DO TO IMPROVE SLEEP?

1) Limit screen time an hour before bed. Our bodies have an internal ‘clock’ in the brain, which regulates our circadian rhythm. Mobiles, laptops and TVs emit blue light, which sends signals to our brain to keep us awake.

2) Address your ‘racing mind’ Take 5-10 minutes before you go to sleep to sit with a notebook and write down a list of anything that you need to do the following day.

3) Avoid caffeine after 12pm If you want a hot drink in the afternoon or evening, go for a decaffeinated tea or coffee.

4) Keep a cool bedroom temperature Keep bedroom thermostats to around 65°. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation.

5) Limit alcohol in the evenings While you might initially fall into deep sleep more easily, you then wake up frequently during the night and have poorer deep sleep overall.

6) Supplement I HAVE QUITE LITERALLY TRIED OVER 100 SLEEP SUPPLEMENTS. Only one has worked for me.

I have long loved Momentous. And the Momentous Sleep Pack capsules provide a research-backed, potent approach to help you fall asleep faster and stay asleep longer. 

These can help you gently fall asleep, reduce anxiety, and even get your circadian rhythm (internal clock) onto a better schedule to recover and perform better.

Momentous worked with some of the world’s leading scientists to help develop Sleep: a 3 ingredient, non-habit-forming solution to improve sleep quality+support natural sleep-wake cycles.

Momentous Sleep provides a non-habit-forming solution to improve sleep quality and support the body’s natural sleep-wake cycle. Momentous formulated Sleep Pack based on the sleep protocols of the renowned Dr. Huberman and the Huberman Lab Podcast.

Each ingredient is chosen for its specific benefits to cognitive function (Magnesium L-Threonate), nervous system health (L-Theanine), and overall relaxation (Apigenin).

Momentous Sleep Pack highlights:

• It conveniently comes in single serve pouches for easy, nightly use.
• Nurtures your body’s natural sleep-wake cycle and supports the optimal functioning of your
• nervous system.
• Sleep is safe for long-term use. It is formulated with natural ingredients and can be
• incorporated into your nightly routine for sustained sleep improvements.
• Sleep is carefully formulated to support restful sleep without causing morning grogginess. You can expect to wake up refreshed and rejuvenated.

Why it is special

This product was developed by the elite team of dietitians and elite coaches of Momentous, so you know it was created with high performance in mind. Momentous uses the highest quality ingredients available and third party tests all of their products to ensure they are safe for sport. Not to mention, it is gluten-free, non-GMO, NSF and Informed Choice Certified so you don’t have to worry about what you’re putting into your body.

These are magic pills. I love the rest I get. I wake up refreshed.

• Helps improve sleep quality
• Promotes faster sleep onset
• Enhances sleep depth
• Supports relaxation and soothes the mind
• Deeper sleep means better recovery

Ready to up your sleep game?

A discount for TGW readers

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