
Why You Probably Need More Sleep
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Sleep: yes, you really do still need it!

We asked you how much sleep you usually get, and got the above-pictured, below-described set of responses:
- A little of a third of all respondents selected the option “< 7 hours”
- However, because respondents also selected options such as < 6 hours, < 5 hours, and < 4 hours, so if we include those in the tally, the actual total percentage of respondents who reported getting under 7 hours, is actually more like 62%, or just under two thirds of all respondents.
- Nine respondents, which was about 5% of the total, reported usually getting under 4 hours sleep
- A little over quarter of respondents reported usually getting between 7 and 8 hours sleep
- Fifteen respondents, which was a little under 10% of the total, reported usually getting between 8 and 9 hours of sleep
- Three respondents, which was a little under 2% of the total, reported getting over 9 hours of sleep
- In terms of the classic “you should get 7–9 hours sleep”, approximately a third of respondents reported getting this amount.
You need to get 7–9 hours sleep: True or False?
True! Unless you have a (rare!) mutated ADRB1 gene, which reduces that.
The way to know whether you have this, without genomic testing to know for sure, is: do you regularly get under 6.5 hours sleep, and yet continue to go through life bright-eyed and bushy-tailed? If so, you probably have that gene. If you experience daytime fatigue, brain fog, and restlessness, you probably don’t.
About that mutated ADRB1 gene:
NIH | Gene identified in people who need little sleep
Quality of sleep matters as much as duration, and a lot of studies use the “RU-Sated” framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:
- regularity / usual hours
- satisfaction with sleep
- alertness during waking hours
- timing of sleep
- efficiency of sleep
- duration of sleep
But, that doesn’t mean that you can skimp on the last one if the others are in order. In fact, getting a good 7 hours sleep can reduce your risk of getting a cold by three or four times (compared with six or fewer hours):
Behaviorally Assessed Sleep and Susceptibility to the Common Cold
^This study was about the common cold, but you may be aware there are more serious respiratory viruses freely available, and you don’t want those, either.
Napping is good for the health: True or False?
True or False, depending on how you’re doing it!
If you’re trying to do it to sleep less in total (per polyphasic sleep scheduling), then no, this will not work in any sustainable fashion and will be ruinous to the health. We did a Mythbusting Friday special on specifically this, a while back:
Could Just Two Hours Sleep Per Day Be Enough?
PS: you might remember Betteridge’s Law of Headlines
If you’re doing it as a energy-boosting supplement to a reasonable night’s sleep, napping can indeed be beneficial to the health, and can give benefits such as:
- Increased alertness
- Helps with learning
- Improved memory
- Boost to immunity
- Enhance athletic performance
However! There is still a right and a wrong way to go about it, and we wrote about this previously, for a Saturday Life Hacks edition of 10almonds:
How To Nap Like A Pro (No More “Sleep Hangovers”!)
As we get older, we need less sleep: True or False
False, with one small caveat.
The small caveat: children and adolescents need 9–12 hours sleep because, uncredited as it goes, they are doing some seriously impressive bodybuilding, and that is exhausting to the body. So, an adult (with a normal lifestyle, who is not a bodybuilder) will tend to need less sleep than a child/adolescent.
But, the statement “As we get older, we need less sleep” is generally taken to mean “People in the 65+ age bracket need less sleep than younger adults”, and this popular myth is based on anecdotal observational evidence: older people tend to sleep less (as our survey above shows! For any who aren’t aware, our readership is heavily weighted towards the 60+ demographic), and still continue functioning, after all.
Just because we survive something with a degree of resilience doesn’t mean it’s good for us.
In fact, there can be serious health risks from not getting enough sleep in later years, for example:
Sleep deficiency promotes Alzheimer’s disease development and progression
Want to get better sleep?
What gets measured, gets done. Sleep tracking apps can be a really good tool for getting one’s sleep on a healthier track. We compared and contrasted some popular ones:
The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down
Take good care of yourself!
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Brown Rice vs Wild Rice – Which is Healthier?
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Our Verdict
When comparing brown rice to wild rice, we picked the wild.
Why?
It’s close! But there are important distinctions.
First let’s clarify: despite the name and appearance, wild rice is botanically quite different from rice per se; it’s not the same species, it’s not even the same genus, though it is the same umbrella family. In other words, they’re about as closely related as humans and gorillas are to each other.
In terms of macros, wild rice has considerably more protein and a little more fiber, for slightly lower carbs.
Notably, however, wild rice’s carbs are a close-to-even mix of sucrose, fructose, and glucose, while brown rice’s carbs are 99% starch. Given the carb to fiber ratio, it’s worth noting that wild rice also has lower net carbs, and the lower glycemic index.
In the category of vitamins, wild rice leads with more of vitamins A, B2, B9, E, K, and choline. In contrast, brown rice has more of vitamins B1, B3, and B5. So, a moderate win for wild rice.
When it comes to minerals, brown rice finally gets a tally in its favor, even if only slightly: brown rice has more magnesium, manganese, phosphorus, and selenium, while wild rice has more copper, potassium, and zinc. They’re equal in calcium and iron, by the way. Still, this category stands as a 4:3 win for brown rice.
Adding up the categories makes a modest win for wild rice, and additionally, if we had to consider one of these things more important than the others, it’d be wild rice being higher in fiber and protein and lower in total carbs and net carbs.
Still, enjoy either or both, per your preference!
Want to learn more?
You might like to read:
- Brown Rice Protein: Strengths & Weaknesses
- Rice vs Buckwheat – Which is Healthier? ← it’s worth noting, by the way, that buckwheat is so unrelated from wheat that it’s not even the same family of plants. They are about as closely related as a lion and a lionfish are to each other.
Take care!
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Kettlebell Swings Are Not What Most People Think They Are (They’re Better)
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Commonly assumed to be mostly a shoulders-and-arms exercise, they’re actually mostly about the hips and core:
From the hips
Correctly executed kettlebell swings primarily strengthens muscles from the hamstrings and glutes the to abs and back; in other words, muscles whose strength is essential for power, posture, and injury prevention.
The core in particular is not to be underestimated, with deep stabilizing muscles supporting posture, balance, and movement. Strengthening these areas can also help reduce lower back pain.
How to do it correctly: start with your feet shoulder-width apart (this is important, if you like having knees) and grip the kettlebell with both hands. Hinge at your hips, lowering the kettlebell between your legs while keeping your back flat and core engaged. Then, drive your hips forward explosively to swing the kettlebell up to shoulder height before allowing it to return down with control. The most common mistake is using the arms to lift the kettlebell, but the real power should come from the hips to maximize benefits and prevent injury.
Example workout: 30 seconds of kettlebell swings followed by 30 seconds of rest, repeated for 10 sets. This 10-minute routine provides a full-body workout that builds strength and endurance. As you progress, you can increase the weight, duration, number of sets, etc.
Timeline of changes: within a few weeks of regular kettlebell swings, you should notice stronger glutes, better endurance, and improved posture. After a month, you may experience reduced lower back pain (if you had lower back pain) and more power in your everyday movements. By two to three months, visible muscle definition and fat loss are likely to become noticeable, along with increased overall strength.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Body Sculpting with Kettlebells for Women – by Lorna Kleidman
Take care!
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Alzheimer’s Sex Differences May Not Be What They Appear
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Alzheimer’s Sex Differences May Not Be What They Appear
Women get Alzheimer’s at nearly twice the rate than men do, and deteriorate more rapidly after onset, too.
So… Why?
There are many potential things to look at, but four stand out for quick analysis:
- Chromosomes: women usually have XX chromosomes, to men’s usual XY. There are outliers to both groups, people with non-standard combinations of chromosomes, but not commonly enough to throw out the stats.
- Hormones: women usually have high estrogen and low testosterone, compared to men. Again there are outliers and this is a huge oversimplification that doesn’t even look at other sex hormones, but broadly speaking (which sounds vague, but is actually what is represented in epidemiological studies), it will be so.
- Anatomy: humans have some obvious sexual dimorphism (again, there are outliers, but again, not enough to throw out the stats); this seems least likely to be relevant (Alzheimer’s is probably not stored in the breasts, for examples), though average body composition (per muscle:fat ratio) could admittedly be a factor.
- Social/lifestyle: once again, #NotAllWomen etc, but broadly speaking, women and men often tend towards different social roles in some ways, and as we know, of course lifestyle can play a part in disease pathogenesis.
As a quick aside before we continue, if you’re curious about those outliers, then a wiki-walk into the fascinating world of intersex conditions, for example, could start here. But by and large, this won’t affect most people.
So… Which parts matter?
Back in 2018, Dr. Maria Teresa Ferretti et al. kicked up some rocks in this regard, looking not just at genes (as much research has focussed on) or amyloid-β (again, well-studied) but also at phenotypes and metabolic and social factors—bearing in mind that all three of those are heavily influenced by hormones. Noting, for example, that (we’ll quote directly here):
- Men and women with Alzheimer disease (AD) exhibit different cognitive and psychiatric symptoms, and women show faster cognitive decline after diagnosis of mild cognitive impairment (MCI) or AD dementia.
- Brain atrophy rates and patterns differ along the AD continuum between the sexes; in MCI, brain atrophy is faster in women than in men.
- The prevalence and effects of cerebrovascular, metabolic and socio-economic risk factors for AD are different between men and women.
See: Sex differences in Alzheimer disease—the gateway to precision medicine
So, have scientists controlled for each of those factors?
Mostly not! But they have found clues, anyway, while noting the limitations of the previous way of conducting studies. For example:
❝Women are more likely to develop Alzheimer’s disease and experience faster cognitive decline compared to their male counterparts. These sex differences should be accounted for when designing medications and conducting clinical trials❞
~ Dr. Feixiong Cheng
Read: Research finds sex differences in immune response and metabolism drive Alzheimer’s disease
Did you spot the clue?
It was “differences in immune response and metabolism”. These things are both influenced by (not outright regulated by, but strongly influenced by) sex hormones.
❝As [hormonal] sex influences both the immune system and metabolic process, our study aimed to identify how all of these individual factors influence one another to contribute to Alzheimer’s disease❞
~ Dr. Justin Lathia
Ignoring for a moment progesterone’s role in metabolism, estrogen is an immunostimulant and testosterone is an immunosuppressant. These thus both also have an effect in inflammation, which yes, includes neuroinflammation.
But wait a minute, shouldn’t that mean that women are more protected, not less?
It should! Except… Alzheimer’s is an age-related disease, and in the age-bracket that generally gets Alzheimer’s (again, there are outliers), menopause has been done and dusted for quite a while.
Which means, and this is critical: post-menopausal women not on HRT are essentially left without the immune boost usually directed by estrogen, while men of the same age will be ticking over with their physiology that (unlike that of the aforementioned women) was already adapted to function with negligible estrogen.
Specifically:
❝The metabolic consequences of estrogen decline during menopause accelerate neuropathology in women❞
~ Dr. Rasha Saleh
Critical idea to take away from all this:
Alzheimer’s research is going to be misleading if it doesn’t take into account sex differences, and not just that, but also specifically age-relevant sex differences—because that can flip the narrative. If we don’t take age into account, we could be left thinking estrogen is to blame, when in fact, it appears to be the opposite.
In the meantime, if you’re a woman of a certain age, you might talk with a doctor about whether HRT could be beneficial for you, if you haven’t already:
❝Women at genetic risk for AD (carrying at least one APOE e4 allele) seem to be particularly benefiting from MHT❞
(MHT = Menopausal Hormone Therapy; also commonly called HRT, which is the umbrella term for Hormone Replacement Therapies in general)
~ Dr. Herman Depypere
Source study: Menopause hormone therapy significantly alters pathophysiological biomarkers of Alzheimer’s disease
Pop-sci press release version: HRT could ward off Alzheimer’s among at-risk women
Take care!
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Healthy Hormones And How To Hack Them
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Healthy Hormones And How To Hack Them!
Hormones are vital for far more than they tend to get credit for. Even the hormones that people think of first—testosterone and estrogen—do a lot more than just build/maintain sexual characteristics and sexual function. Without them, we’d lack energy, we’d be depressed, and we’d soon miss the general smooth-running of our bodies that we take for granted.
And that’s without getting to the many less-talked-about hormones that play a secondary sexual role or are in the same general system…
How are your prolactin levels, for example?
Unless you’re ill, taking certain medications, recently gave birth, or picked a really interesting time to read this newsletter, they’re probably normal, by the way.
But, prolactin can explain “la petite mort”, the downturn in energy and the somewhat depressed mood that many men experience after orgasm.
Otherwise, if you have too much prolactin in general, you will be sleepy and depressed.
Prolactin’s primary role? In women, it stimulates milk production when needed. In men, it plays a role in regulating mood and metabolism.
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Eat More, Live Well – by Dr. Megan Rossi
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Often, eating healthily can feel restrictive. Don’t eat this, skip that, eliminate the other. Where is the joy?
Dr. Megan Rossi brings a scientific angle on positive dieting, that is to say, looking at what to add, rather than what to subtract. Now, the idea isn’t to have sugar-laden chocolate cake with berries on top and call it a net positive because of the berries, though. Rather, Dr. Rossi lays out how to include as many diverse vegetables and fruits as possible, with tasty recipes so that we’re too busy with those to crave junk food.
Speaking of recipes, there are 80, and they are easy to follow. She describes them as “plant-based”, and by this what she really means is “plant-centric” or such; she does include the use of some animal products.
This is important to note, because general convention is to use “plant-based” to mean functionally vegan, but being about the food rather than the ideology; a relevant distinction in both society and science. In the case of this book, it’s neither, but it is very healthy.
Bottom line: if you’d like to introduce more healthy diversity to your diet, rather than eating the same three fruits and five vegetables, but you’re not sure how, this book will get you where you need to be.
Click here to check out Eat More, Live Well, and diversify your diet!
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What Mattress Is Best, By Science?
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The Foundations of Good Sleep
You probably know the importance of good sleep for good health. If not, here’s a quick refresher:
- Why You Probably Need More Sleep
- How Sleep-Deprived Are You, Really?
- The 6 Dimensions Of Sleep (And Why They Matter)
You should also definitely check out this quite famous book on the topic:
Why We Sleep – by Dr Matthew Walker
What helps, to get that good sleep
We’ve covered this a little before too, for example:
- Safe Effective Sleep Aids For Seniors
- Sleep Better With Better Air
- How To Nap Like A Pro (No More “Sleep Hangovers”!)
How to level-up from there
One of the biggest barriers to good sleep for many people is obstructive sleep apea:
Healthier, Natural Sleep Without Obstruction!
We covered (in the above article) a whole lot of ways of mitigating/managing obstructive sleep apnea. One of the things we mentioned as beneficial was avoiding sleeping on one’s back, and this is something Mayo Clinic’s Dr. Somers agreed with:
Back Sleeping, And Sleeping Differently After 50
“But side-sleeping is uncomfortable”
If this is you, then chances are you have the wrong mattress.
If your mattress is too firm, you can get around it by using this “five pillow” method:
Click Here If The Embedded Video Doesn’t Load Automatically
If your mattress is too soft, then sorry, you really just have to throw that thing out and start again.
The Goldilocks mattress
While different people will have different subjective preferences, the science is quite clear on what is actually best for people’s spines. As this review of 39 qualified scholarly articles concluded:
❝Results of this systematic review show that a medium-firm mattress promotes comfort, sleep quality and rachis alignment❞
~ Dr. Gianfilippo Caggiari et al.
Read in full: What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature
Note: to achieve “medium-firm” that remains “medium firm” has generally been assumed to require a memory-foam mattress.
How memory-foam works: memory-foam is a moderately thermosoftening material, designed to slightly soften at the touch of human body temperature, and be firmer at room temperature. This will result in it molding itself to the form of a human body, providing what amounts to personalized support for your personal shape and size, meaning your spine can stay exactly as it’s supposed to when you’re sleeping on your side, instead of (for example) your hips being wider meaning that your lumbar vertebrae are raised higher than your thoracic vertebrae, giving you the equivalent of a special nocturnal scoliosis.
It will, therefore, stop working if
- the ambient temperature is comparable to human body temperature (as happens in some places sometimes, and increasingly often these days)
- you die, and thus lose your body temperature (but in that case, your spinal alignment will be the least of your concerns)
Here’s a good explanation of the mechanics of memory foam from the Sleep Foundation:
Sleep Foundation | What is Memory Foam?
An alternative to memory foam?
If you don’t like memory foam (one criticism is that it doesn’t allow good ventilation underneath the body), there is an alterative, the grid mattress.
It’s very much “the new kid on the block” and the science is young for this, but for example this recent (April 2024) study that concluded:
❝The grid mattress is a simple, noninvasive, and nonpharmacological intervention that improved adults sleep quality and health. Controlled trials are encouraged to examine the effects of this mattress in a variety of populations and environments.❞
~ Dr. Heather Hausenblas et al.
Read in full: Effectiveness of a grid mattress on adults’ sleep quality and health: A quasi-experimental intervention study
However, that was a small (n=39) uncontrolled (i.e. there was no control group) study, and the conflict of interest statement is, well, interesting:
❝Heather A. Hausenblas, Stephanie L. Hooper, Martin Barragan, and Tarah Lynch declare no conflict of interest. Michael Breus served as a former consultant for Purple, LLC.❞
~ Ibid.
…which is a fabulous way of distracting from the mention in the “Acknowledgements” section to follow, that…
❝Purple, LLC, provided financial support for the study❞
~ Ibid.
Purple is the company that invented the mattress being tested. So while this doesn’t mean the study is necessarily dishonest and/or corrupt, it does at the very least raise a red flag for a potential instance of publication bias (because Purple may have funded multiple studies and then pulled funding of the ones that weren’t going their way).
If you are interested in Purple’s mattress and how it works, you can check it out here ← this is a link for your interest and information; not an advertisement or an endorsement. We look forward to seeing more science for this though, and echo their own call for randomized controlled trials!
Summary
Sleep is important, and while it’s a popular myth that we need less as we get older, the truth is that we merely get less on average, while still needing the same amount.
A medium-firm memory-foam mattress is a very good, well-evidenced way to support that (both figuratively and literally!).
A grid mattress is an interesting innovation, and/but we’d like to see more science for it.
Take care!
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