{"id":152460,"date":"2025-01-28T15:07:42","date_gmt":"2025-01-28T14:07:42","guid":{"rendered":"https:\/\/purovitalis.com\/?p=152460"},"modified":"2025-08-08T12:07:15","modified_gmt":"2025-08-08T11:07:15","slug":"slaap-voor-longevity","status":"publish","type":"post","link":"https:\/\/staging.purovitalis.com\/nl\/sleep-for-longevity\/","title":{"rendered":"Slaap voor een lang leven"},"content":{"rendered":"<div class=\"taxonomy-post_tag blog-tags wp-block-post-terms\"><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/collagen\/\" rel=\"tag\">collagen<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/glycine\/\" rel=\"tag\">glycine<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/lergothioneine\/\" rel=\"tag\">lergothioneine<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/longevity\/\" rel=\"tag\">levensduur<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/nl\/tag\/nmn\/\" rel=\"tag\">nmn<\/a><\/div>\n\n\n<div class=\"wp-block-group blog-table-of-contents is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">inhoudsopgave<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#h-why-do-we-sleep\">Why do we sleep?<\/a><\/li>\n\n\n\n<li><a href=\"#h-what-happens-when-we-sleep\">What happens when we sleep?<\/a><\/li>\n\n\n\n<li><a href=\"#h-how-much-sleep-do-we-need\">How much sleep do we need?<\/a><\/li>\n\n\n\n<li><a href=\"#h-do-woman-need-more-sleep-than-men\">Do woman need more sleep than men?<\/a><\/li>\n\n\n\n<li><a href=\"#h-sleep-stages\">Sleep stages<\/a><\/li>\n\n\n\n<li><a href=\"#h-beauty-sleep-does-lack-of-sleep-age-your-skin\">&#8220;Beauty sleep&#8221; &#8211; does lack of sleep age your skin?<\/a><\/li>\n\n\n\n<li><a href=\"#h-what-do-the-experts-say\">What do the experts say?<\/a><\/li>\n\n\n\n<li><a href=\"#h-qqrt-the-4-macros-for-good-sleep\">QQRT: the 4 macros for good sleep<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-style-default has-small-font-size is-layout-flow wp-block-quote-is-layout-flow\" style=\"padding-top:25px;padding-bottom:25px\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:17px\">\u201c<em>The greatest life insurance policy that I know of\u2014and it is universally available, largely free<\/em>,<em> and mostly painless\u2014is that thing called a night of sleep. So, I\u2019ll gift it to myself every single night.&#8221;<\/em> <strong> <\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:16px\"><strong>Dr. Matt Walker <\/strong><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-do-we-sleep\">Why do we sleep?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Did you sleep well? It\u2019s often the first question we hear\u2014or ask ourselves\u2014in the morning. But what does that even mean? Are you thinking about how many hours you got, or how calm and undisturbed your night was?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The truth is, without sleep, nothing works. It\u2019s when your body repairs, your brain resets, and your emotions settle. And yet, we\u2019re the only species that chooses to skip sleep. For work, social plans\u2014or just one more Netflix episode.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On average, we sleep 90 minutes less than we should. And that\u2019s not just about feeling tired. It speeds up aging, weakens the immune system, and raises the risk of serious health problems like heart disease and cancer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good sleep doesn\u2019t just make you feel better\u2014it helps you live longer and healthier.<br>And you know the difference: after a bad night, everything feels harder. But after a good one? You\u2019re clearer, stronger, and life feels lighter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep isn\u2019t a luxury. It\u2019s your daily investment in health, energy, and your <a href=\"https:\/\/staging.purovitalis.com\/nl\/lifestyle\/\">longevity.<\/a> <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Purovitalis - Educational series - Sleep\" src=\"https:\/\/player.vimeo.com\/video\/950673631?dnt=1&amp;app_id=122963\" width=\"800\" height=\"450\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-happens-when-we-sleep\">What happens when we sleep?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Function<\/strong><\/th><th><strong>What Happens During Sleep<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Body repair &amp; recovery<\/strong><\/td><td>Damaged tissues are repaired, muscles are rebuilt, and recovery hormones are released \u2014 it\u2019s your body&#8217;s nightly maintenance shift.<\/td><\/tr><tr><td><strong>Energy conservation<\/strong><\/td><td>Metabolism slows down to save energy for the next day, like switching to low-power mode.<\/td><\/tr><tr><td><strong>Brain detox <\/strong><\/td><td>The brain clears out waste like beta-amyloid, reducing risks linked to conditions like Alzheimer\u2019s.<\/td><\/tr><tr><td><strong>Memory &amp; learning<\/strong><\/td><td>Your brain organizes and stores the day\u2019s information, helping you retain and understand what you\u2019ve learned.<\/td><\/tr><tr><td><strong>Heart recovery<\/strong><\/td><td>Heart rate and blood pressure drop, giving your cardiovascular system a much-needed break.<\/td><\/tr><tr><td><strong>Immune system boost<\/strong><\/td><td>Infection-fighting proteins are produced, strengthening your immune defenses and reducing inflammation.<\/td><\/tr><tr><td><strong>Circadian rhythm reset<\/strong><\/td><td>Your internal body clock syncs, helping regulate sleep-wake cycles, mood, digestion, and energy.<\/td><\/tr><tr><td><strong>Emotional processing &amp; stress<\/strong><\/td><td>Sleep helps balance emotions and reduce stress by calming the brain and sorting through emotional input.<\/td><\/tr><tr><td><strong>Hormone regulation<\/strong><\/td><td>Key hormones for appetite, stress, and blood sugar are stabilized \u2014 helping prevent cravings, mood swings, and imbalances.<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Source: Patel AK, Reddy V, Shumway KR, Araujo JF. <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/\" rel=\"nofollow noopener\" target=\"_blank\">Physiology, Sleep Stage<\/a><\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-much-sleep-do-we-need\">How much sleep do we need? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your sleep-need isn\u2019t static\u2014it changes with age as well as it differes between people. A 2018 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6267703\/\" rel=\"nofollow noopener\" target=\"_blank\">onderzoek<\/a> showed this: newborns need up to 17 hours of sleep a day, adults 7-9 hours to be at their best. As we get older total sleep time often decreases, not because we need less sleep but because we can\u2019t get deep, restorative sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But it\u2019s not just about how long you sleep\u2014quality and consistency are just as important. The study says maintaining good sleep habits is just as important as sleep duration for overall health and wellbeing.<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\"><em>Keep on reading<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Learn how Dr. Matt Walker defines good sleep through the four key macros\u2014<a href=\"#h-qqrt-the-4-macros-for-good-sleep\">QQRT<\/a>: <\/em><br><em>Quantity, Quality, Regularity, and Timing. Mastering these factors can help you sleep better, strengthen your body, sharpen your mind, and improve your overall health.<\/em><\/p>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-do-woman-need-more-sleep-than-men\">Do woman need more sleep than men?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">According to an American study, women sleep an average of 11 minutes longer per night than men, but their sleep is often more interrupted and of lower quality. Hormonal changes, menstruation, pregnancy, menopause, and caregiving responsibilities lead to more awakenings and fragmented sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Although women sleep longer, men often experience more uninterrupted and consolidated sleep, which can result in better recovery. The study highlights that sleep quality and consistency are just as important as duration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read the full study <strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4164903\/\" rel=\"nofollow noopener\" target=\"_blank\">hier<\/a><\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"1024\" height=\"501\" src=\"https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy.webp\" alt=\"woman sleeping\" class=\"wp-image-154625\" srcset=\"https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy.webp 1024w, https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy-400x196.webp 400w, https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy-768x376.webp 768w, https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy-60x29.webp 60w, https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy-110x54.webp 110w, https:\/\/staging.purovitalis.com\/wp-content\/uploads\/2025\/01\/image-header-template-copy-600x294.webp 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sleep-stages\">Sleep stages: <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep has two main phases: NREM and REM. NREM includes three stages (N1, N2, and N3), and REM is the stage where most dreaming occurs. Sleep happens in 90-minute cycles that include all four stages. A full night\u2019s sleep usually consists of 4 to 6 of these cycles, giving the body and brain time to recover, repair, and process the day.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Stage<\/strong><\/th><th><strong>Type<\/strong><\/th><th><strong>What happens<\/strong><\/th><th><strong>Why it\u2019s important<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>N1<\/strong><\/td><td>Light sleep<\/td><td>You drift between being awake and asleep. Muscles relax, and breathing slows. Lasts 1\u20135 minutes.<\/td><td>Prepares your body and mind for deeper sleep.<\/td><\/tr><tr><td><strong>N2<\/strong><\/td><td>Light sleep<\/td><td>Heart rate slows, body temperature drops, and brain activity decreases. Lasts 10\u201325 minutes.<\/td><td>Helps your brain process and store information.<\/td><\/tr><tr><td><strong>N3<\/strong><\/td><td>Deep sleep<\/td><td>The deepest and most restorative sleep. Breathing slows, and tissue repair begins. Lasts 20\u201340 minutes.<\/td><td>Vital for physical recovery and boosting the immune system.<\/td><\/tr><tr><td><strong>REM<\/strong><\/td><td>Dream sleep<\/td><td>Your brain becomes highly active, dreams occur, and your body is temporarily paralyzed. Repeats every 90 minutes.<\/td><td>Supports memory, learning, emotional balance, and creativity.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-do-i-get-more-rem-sleep\">How do I get more REM sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">REM sleep occurs in every sleep cycle, but it gradually becomes longer and more dominant as the night progresses. Early in the night, REM sleep lasts only a few minutes, but in the second half of the night, it can extend to 30-60 minutes per cycle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means that if you cut your sleep short, you miss out on the longest REM periods, which are essential for memory, learning, and emotional regulation. That\u2019s why both sleep quality and duration are crucial for getting enough REM sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep enough<\/strong>: 7-9 hours a night as REM cycles get longer the longer you sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Stick to a sleep schedule<\/strong>: Go to bed and wake up at the same time every day to regulate your body\u2019s sleep wake cycle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Limit alcohol<\/strong>: Alcohol can break up your REM sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Manage stress<\/strong>: High stress can reduce REM sleep. Try yoga, meditation or deep breathing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Make your bedroom sleep friendly<\/strong>: Keep your bedroom cool, dark and quiet to avoid interruptions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>No screens before bed<\/strong>: Blue light from phones or laptops can delay REM sleep by suppressing melatonin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercise daily<\/strong>: Moderate exercise during the day helps with sleep including REM. Avoid vigorous exercise before bed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No single sleep stage is more important than the others\u2014each plays a unique and essential role in maintaining physical and mental health. While REM sleep is crucial for memory, learning, and emotional processing, deep sleep is equally vital for physical restoration and immune function.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-do-i-get-more-deep-sleep-n3\">How do I get more deep sleep (N3)?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Deep sleep is the stage where your body repairs itself, strengthens memory, and resets for the next day. It should make up about 13\u201323% of your total sleep, which equals 55\u2013110 minutes per night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s easier said than done \u2014 deep sleep naturally decreases with age, often dropping to just <strong>10\u201315%<\/strong> in older adults. If you&#8217;re tracking your sleep and consistently falling below this range, it might be time to adjust your habits.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Tip<\/strong><\/th><th><strong>Why it helps<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Stick to a routine<\/strong><\/td><td>A consistent bedtime helps your body settle into deeper sleep.<\/td><\/tr><tr><td><strong>Ditch screens before bed<\/strong><\/td><td>Blue light blocks melatonin, delaying deep sleep.<\/td><\/tr><tr><td><strong>Exercise\u2014but not too late<\/strong><\/td><td>Movement boosts deep sleep, but intense workouts before bed can disrupt it.<\/td><\/tr><tr><td><strong>Create a sleep-friendly room<\/strong><\/td><td>Keep it cool (16-18\u00b0C), dark, and quiet to minimize interruptions.<\/td><\/tr><tr><td><strong>Avoid caffeine &amp; alcohol<\/strong><\/td><td>Both interfere with deep sleep quality.<\/td><\/tr><tr><td><strong>Try magnesium or glycine<\/strong><\/td><td>Studies suggest they can enhance sleep depth and efficiency.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-group blog-summary is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Sleep stages summary<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each sleep stage has a unique role \u2014 from helping the body relax to repairing tissues, strengthening memory, and processing emotions. REM sleep gets longer later in the night, so 7\u20139 hours of sleep is important. Deep sleep is most restorative but decreases with age. Support both by keeping a regular routine, managing stress, avoiding screens before bed, and creating a calm sleep environment.<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-beauty-sleep-does-lack-of-sleep-age-your-skin\">&#8220;Beauty sleep&#8221; &#8211; does lack of sleep age your skin? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We\u2019ve all been there: that feeling in your body after a bad night\u2019s sleep or during periods of chronic sleep deprivation. The reasons can be many\u2014a baby that won\u2019t sleep, work stress, or something else entirely. And then there\u2019s the comment: <em>\u201cYou look so tired!\u201d<\/em> Unfortunately it\u2019s often true after a bad night\u2019s sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23997369\/\" rel=\"nofollow noopener\" target=\"_blank\">onderzoek<\/a> from Karolinska Institutet in Stockholm looked at how sleep deprivation affects your face and how others perceive those changes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the study, 10 people were photographed after a full night\u2019s sleep and again after 31 hours of sleep deprivation. 40 observers then rated the photos for fatigue and specific facial features such as droopy eyelids, dark circles under the eyes, pale skin and red eyes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The results showed that sleep deprivation has a big impact on your face. Sleep deprived people looked more tired, with droopier eyelids, puffier and redder eyes, darker under-eye circles and paler skin. They also looked sadder.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-best-sleeping-position-for-longevity\">Best sleeping position for longevity<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The way you sleep can affect your posture, breathing, and even how well your body recovers overnight. While individual comfort plays a big role, some positions may offer more long-term health benefits than others.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Back sleeping: <\/strong>Sleeping on the back keeps the spine aligned and reduces pressure on joints. It also minimizes facial compression, which may slow wrinkle formation. However, this position can worsen snoring and sleep apnea, potentially disrupting sleep quality.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Side sleeping<\/strong>: Side sleeping is often recommended for its benefits on spinal alignment and breathing. It may also support the brain\u2019s natural cleansing processes during sleep, which could play a role in reducing the risk of neurodegenerative diseases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Stomach sleeping<\/strong>: This position is generally the least recommended. It can strain the neck and spine, leading to discomfort over time. While it may help reduce snoring for some, it does not support long-term musculoskeletal health.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-sleep-and-skin\">Sleep and skin<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is essential for <a href=\"https:\/\/staging.purovitalis.com\/nl\/product-categorie-2\/huid-haar-gewrichten\/\">skin health<\/a> and longevity. While you sleep, your body repairs damage, boosts collagen production, and improves blood flow \u2014 all of which help keep your skin smooth, radiant, and youthful. Lack of sleep, on the other hand, speeds up skin aging. Poor sleep increases cortisol, which breaks down collagen and leads to wrinkles, dullness, and sagging. Over time, it also weakens the skin\u2019s ability to repair itself and protect against environmental stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ontdek ons <a href=\"https:\/\/staging.purovitalis.com\/nl\/producten\/rewind-vloeibaar-collageen\/\">Terugspoelen Vloeibaar Collageen<\/a> \u2014 a premium formula with highly absorbable collagen peptides and 7 carefully selected supporting ingredients that promote skin health from within, including <a href=\"https:\/\/staging.purovitalis.com\/nl\/aminozuur-glycine\/\">glycine<\/a> which not only supports collagen structure but is also backed by <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1479-8425.2007.00262.x\" rel=\"nofollow noopener\" target=\"_blank\">onderzoeken<\/a> showing it may improve sleep quality.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zie ook: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/staging.purovitalis.com\/nl\/runder-collageen-peptiden-uitgelegd\/\">Collageenpeptiden uit rundvlees \u2013 soorten, voordelen en veiligheid<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/staging.purovitalis.com\/nl\/vloeibaar-collageen-voordelen\/\">Voordelen, dosering en mogelijke bijwerkingen van vloeibaar collageen<\/a> <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/staging.purovitalis.com\/nl\/vloeibaar-collageen-vs-collageen-in-poedervorm\/\">Is Liquid Collagen Better than Powder and Pills?<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-do-the-experts-say\">What do the experts say?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bryan Johnson, known for his extremely healthy lifestyle, has achieved something extraordinary: <strong>8 months of 100% perfect sleep<\/strong>, which has been measured as the best sleep ever recorded. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Through his optimized routines, Bryan has proven how lifestyle changes can lead to incredible sleep quality.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How I FIXED My Terrible Sleep - 10 Habits\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/Wk9p3dhMYdk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Bryan Johnsons 10 sleep hacks, source: https:\/\/blueprint.bryanjohnson.com\/blogs\/news\/how-i-fixed-my-terrible-sleep. <\/figcaption><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:17px\">\u201c<em>Sleep is the most important thing a human does on a daily basis<\/em>&#8221; <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" style=\"font-size:16px\"><strong>Bryan Johnson  <\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Bryan Johnson\u2019s perfect sleep results are just one part of his extraordinary health journey. He follows a rigorous protocol called the <em><a href=\"https:\/\/blueprint.bryanjohnson.com\/pages\/blueprint-protocol#sleep\" rel=\"nofollow noopener\" target=\"_blank\">Blueprint<\/a><\/em>, which includes diet, exercise, and advanced technology to reverse aging and optimize every aspect of his body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lees hier meer: <a href=\"https:\/\/staging.purovitalis.com\/nl\/bryan-johnson-blueprint-en-supplementen-protocol\/\">Bryan Johnson Blueprint protocol<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-qqrt-the-4-macros-for-good-sleep\">QQRT: the 4 macros for good sleep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">What is a good night\u2019s sleep? Most of us know the question, \u201cDid you sleep well?\u201d But what do we actually measure when we answer that? We tend to focus only on the <em>quantity<\/em> of sleep without giving much thought to its <em>kwaliteit<\/em> or other factors. Often, the answer could easily be, \u201cYeah, I got my 8 hours.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, according to Dr. Matt Walker, sleep is far more complex than that. He conceptualised sleep into four important macro factors, collectively known as <em>QQRT<\/em>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"h-qqrt-quantity-quality-regularity-timing\">QQRT:  Quantity | Quality | Regularity | Timing<\/h3>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Q | Quantity<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quantity refers to the length of sleep. Many years of research suggest that an adult human needs about 7-9 hours of sleep per night. However, studies also show that, on average, people need 90 minutes more sleep than they actually get. Dr. Matt Walker\u2019s answer to how much sleep we need is therefore simple: \u201c<em>90 minutes more.<\/em>\u201d<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Q | Quality<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quality is about the continuity of sleep\u2014did you wake up often, and was your sleep fragmented? For example, maybe you were in bed for 9 hours but only slept for 7. In this case, the quality of sleep becomes low. Sleep efficiency is the percentage of time you spend in bed that you were actually sleeping. If you spent 8 hours in bed but only slept for 6, your efficiency score would be 75%. <\/p>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Matt Walker identifies good sleep as having an efficiency score above 85%. Anything below 85% indicates sleep that needs improvement, often due to waking up too frequently during the night.<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">R | Regularity<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Regularity is about maintaining consistent bedtimes and wake-up times every day. Dr. Matt Walker suggests aiming for consistency with a buffer of +\/- 30 minutes to stabilize your body\u2019s circadian rhythm. A major <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10782501\/\" rel=\"nofollow noopener\" target=\"_blank\">onderzoek<\/a> from 2023 confirms the importance of sleep regularity. The study, conducted using data from over 60,000 participants in the UK Biobank, examined how consistent bedtimes and wake-up times affect mortality.<\/p>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">A major <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10782501\/\" rel=\"nofollow noopener\" target=\"_blank\">onderzoek<\/a> from 2023 confirms the importance of sleep regularity. The study, conducted using data from over 60,000 participants in the UK Biobank, examined how consistent bedtimes and wake-up times affect mortality.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Participants with regular bedtimes and wake-up times had a 20%-48% lower risk of all-cause mortality compared to those with irregular sleep schedules.<\/li>\n\n\n\n<li>Regularity also reduced the risk of death from heart disease with 22%-57% and cancer with 16%-39%.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This study highlights that consistency in sleep patterns\u2014going to bed and waking up at the same time each day\u2014is a crucial factor for health and longevity.<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">T | Timing<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Timing is all about aligning your sleep schedule with your chronotype and understanding your body\u2019s circadian rhythm\u2014the natural 24-hour internal clock that regulates your sleep-wake cycle, energy levels, and other biological processes. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-is-your-chronotype\">What is your chronotype?<\/h3>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Your chronotype is your natural preference for sleeping early or late. It\u2019s a hardwired trait, gifted to you at birth, and very difficult to change.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Chronotype<\/strong><\/th><th><strong>Typical Bedtime<\/strong><\/th><th><strong>Typical Wake Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Extreme Morning Type<\/strong><\/td><td>8-9 PM<\/td><td>5 AM or earlier<\/td><\/tr><tr><td><strong>Morning Type<\/strong><\/td><td>10 PM<\/td><td>7 AM<\/td><\/tr><tr><td><strong>Neutral Type<\/strong><\/td><td>11 PM<\/td><td>8 AM<\/td><\/tr><tr><td><strong>Evening Type<\/strong><\/td><td>Midnight<\/td><td>9 AM<\/td><\/tr><tr><td><strong>Extreme Evening Type<\/strong><\/td><td>2-3 AM<\/td><td>Mid-morning or later<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">You can discover your chronotype using the Morningness-Eveningness Questionnaire (MEQ) <a href=\"https:\/\/qxmd.com\/calculate\/calculator_829\/morningness-eveningness-questionnaire-meq\" rel=\"nofollow noopener\" target=\"_blank\">hier<\/a>.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sleeping out of sync with your chronotype\u2014such as being a night owl who has to wake up early for work\u2014can result in poor-quality sleep, even if you get the recommended 7-9 hours. Understanding your chronotype can help you better tailor your sleep schedule to your natural rhythm.<\/p>\n\n\n\n<div class=\"wp-block-group blog-summary is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Summing up QQRT<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good night\u2019s sleep depends on four key factors: Quantity, Quality, Regularity, and Timing. Most people need more sleep than they get, with consistent, uninterrupted rest aligned to their natural rhythm. Balancing all four supports better health and longevity.<\/p>\n<\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dr. Matt Walker: The Biology of Sleep &amp; Your Unique Sleep Needs | Huberman Lab Guest Series\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/-OBCwiPPfEU?list=PLPNW_gerXa4OoypUEgZI7uouI12WZrxeS\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Dr. Matt Walker: The Biology of Sleep &amp; Your Unique Sleep Needs | Huberman Lab Guest Series.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-nmn-and-sleep-new-study-reveals-improved-sleep-quality-in-older-adults\">NMN and sleep: New study reveals improved sleep quality in older adults<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A new human trial suggests that NMN may enhance sleep quality in middle-aged and older adults. In a 12-week double-blind, placebo-controlled study, participants who took 300 mg of NMN daily experienced fewer nighttime awakenings, better sleep efficiency, and reduced daytime fatigue. The findings indicate that NMN may support sleep by increasing NAD+ levels and counteracting age-related cellular changes. Read more about the study here: <a href=\"https:\/\/staging.purovitalis.com\/nl\/nmn-human-studie-slaapverbetering-volwassenen\/\">NMN-onderzoek naar slaapkwaliteit bij mensen: baanbrekende resultaten voor oudere volwassenen<\/a><\/p>\n\n\n\n<details class=\"wp-block-details blog-references is-layout-flow wp-block-details-is-layout-flow\"><summary>Referenties <\/summary>\n<ol class=\"wp-block-list\">\n<li><strong>Chaput, J.-P., Dutil, C., &amp; Sampasa-Kanyinga, H.<\/strong> (2018). Sleeping hours: what is the ideal number and how does age impact this? <em>Nature and Science of Sleep<\/em>, 10, 421\u2013430. <a>https:\/\/doi.org\/10.2147\/NSS.S163071<\/a><\/li>\n\n\n\n<li><strong>Burgard, S. A., &amp; Ailshire, J. A.<\/strong> (2013). Gender and Time for Sleep among U.S. Adults. <em>American Sociological Review<\/em>, 78(1), 51\u201369. <a>https:\/\/doi.org\/10.1177\/0003122412472048<\/a><\/li>\n\n\n\n<li><strong>Sundelin, T., Lekander, M., Kecklund, G., Van Someren, E. J. W., Olsson, A., &amp; Axelsson, J.<\/strong> (2013). Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance. <em>Slaap<\/em>, 36(9), 1355\u20131360.<\/li>\n\n\n\n<li><strong>Windred, D. P., Burns, A. C., Lane, J. M., Saxena, R., Rutter, M. K., Cain, S. W., &amp; Phillips, A. J. K.<\/strong> (2023). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. <em>Slaap<\/em>, 47(1), zsad253. <a>https:\/\/doi.org\/10.1093\/sleep\/zsad253<\/a><\/li>\n\n\n\n<li><strong>Bryan Johnson:  <\/strong><em>How I Fixed My Terrible Sleep.<\/em> Blueprint. Available at: <a href=\"https:\/\/blueprint.bryanjohnson.com\/blogs\/news\/how-i-fixed-my-terrible-sleep\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/blueprint.bryanjohnson.com\/blogs\/news\/how-i-fixed-my-terrible-sleep<\/a><\/li>\n\n\n\n<li><strong>Dr. Matt Walker<\/strong><em>: The Biology of Sleep &amp; Your Unique Sleep Needs.<\/em> Huberman Lab Podcast (YouTube). Available at: <a href=\"https:\/\/www.youtube.com\/watch?v=-OBCwiPPfEU&amp;t=5409s\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/www.youtube.com\/watch?v=-OBCwiPPfEU&amp;t=5409s<\/a><\/li>\n\n\n\n<li><strong>Morningness-Eveningness Questionnaire<\/strong> (MEQ). Discover your chronotype here: <a href=\"https:\/\/qxmd.com\/calculate\/calculator_829\/morningness-eveningness-questionnaire-meq\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/qxmd.com\/calculate\/calculator_829\/morningness-eveningness-questionnaire-meq<\/a><\/li>\n<\/ol>\n<\/details>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>table of contents Why do we sleep? Did you sleep well? It\u2019s often the first question we hear\u2014or ask ourselves\u2014in the morning. But what does that even mean? Are you thinking about how many hours you got, or how calm and undisturbed your night was? The truth is, without sleep, nothing works. It\u2019s when your [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":154134,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"bwfblock_default_font":"","footnotes":""},"categories":[184,321,300,299,301,66,289,304],"tags":[248,272,278,177,168],"class_list":["post-152460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-aging","category-brain-health","category-energy-muscle","category-health-goal-guides","category-healthy-aging-health-goal-guides","category-lifestyle","category-mindfulness-mental-health","category-skin-hair-joints","tag-collagen","tag-glycine","tag-lergothioneine","tag-longevity","tag-nmn"],"_links":{"self":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/152460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/comments?post=152460"}],"version-history":[{"count":6,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/152460\/revisions"}],"predecessor-version":[{"id":275070,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/posts\/152460\/revisions\/275070"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/media\/154134"}],"wp:attachment":[{"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/media?parent=152460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/categories?post=152460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/nl\/wp-json\/wp\/v2\/tags?post=152460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}