Health
New Year can bring better sleep at night if you follow these 9 smart steps
When it comes to setting healthy resolutions for the New Year, sleep is just as essential as nutrition and exercise, experts agree.
A lack of sleep can put you at a greater risk for obesity, high blood pressure, type 2 diabetes, heart disease, poor mental health and even early death, according to the Centers for Disease Control and Prevention (CDC).
Also, a sleep deficit can adversely impact mood, productivity and focus throughout the day.
SLEEPING LONGER OVER THE WEEKEND COULD HELP PREVENT HEART ATTACKS, SAYS STUDY
Below are nine of the most noteworthy sleep findings that Fox News Digital has covered over the past 12 months.
Each of these findings can bring you better sleep in the year ahead.
A lack of sleep can put you at a greater risk of obesity, high blood pressure, type 2 diabetes, heart disease, poor mental health and even early death, according to the CDC. (iStock)
1. Catching up on sleep during the weekends could have health benefits
A study published in the journal Sleep Health found that people who slept for at least one hour longer on weekends had lower rates of cardiovascular disease compared to those who didn’t get catch-up sleep.
The biggest benefit was seen in those who got less than six hours of sleep on weekdays and slept for at least two extra hours on weekends.
People who slept for at least one hour longer on weekends had lower rates of cardiovascular disease compared to those who didn’t get catch-up sleep. (iStock)
Although this was an observational study, Dr. Marc Siegel, clinical professor of medicine at NYU Langone Medical Center and a Fox News medical contributor, said he believes the finding is valid.
“More sleep brings your metabolism down to a lower level where the risks are lower,” he said.
2. Not everyone needs 8 hours of sleep each night
Most people tend to focus on the number of hours of shuteye they get each evening, but experts say that might not be the most important metric.
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In November, Harvard researchers presented study findings that showed sleep regularity — drifting off and waking up at around the same time each day — could be even more important than quantity.
Consistency of sleep may be more important than the number of hours of shuteye, experts say. (iStock)
“When we disrupt our circadian rhythm by going to bed and waking up at different times each day, we can experience a number of negative health consequences, including insomnia, daytime fatigue, difficulty concentrating and increased risk of chronic diseases,” one of the researchers told Fox News Digital.
3. Sleep tracking is beneficial — until it goes too far
Using a wearable tracking device can help people get a healthy duration and quality of sleep — but when they fixate too much on that data, it can lead to a disorder called orthosomnia.
SLEEP TRACKING GOING TOO FAR? YOU MIGHT BE SUFFERING FROM THIS CONDITION, EXPERT SAYS
The Journal of Clinical Sleep Medicine coined the term to describe patients who are “preoccupied or concerned with improving or perfecting their wearable sleep data.”
Fixating too much on sleep tracking data can lead to an anxiety disorder called orthosomnia. (iStock)
People who become obsessive or anxious about sleep tracking should take a break from tracking and/or consult with a sleep specialist, experts say.
4. Sleep and mental health are closely linked
A majority of people (78% of respondents) found that a lack of sleep is negatively affecting their mental health, according to a fall report from Calm, the maker of the sleep and meditation app.
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“Sleep deprivation affects your psychological state and mental health,” Dr. Raj Dasgupta, chief medical adviser at Sleepopolis in California, told Fox News Digital.
“And those with mental health problems are more likely to have insomnia or other sleep disorders.”
People who have sleep difficulties that impact their mental health — or vice versa — should consult with a specialist, experts say.
5. Winter is the season for the most sleep struggles
Six in 10 Americans said their sleep routines feel different during the winter than in other seasons, according to a survey commissioned by Mattress Firm and conducted by OnePoll between Sept. 26 and Sept. 29.
SLEEP PROBLEMS WORSEN DURING THE WINTER, US ADULTS SAY IN NEW SURVEY
A quarter of people said it is most difficult to wake up during the winter and 21% said the season makes them feel more tired.
A quarter of people said it is most difficult to wake up during the winter and 21% said the season makes them feel more tired. (iStock)
“One of the best things you can do for your body is to get active during the day and give it a relaxing environment for sleep,” said Dr. Jade Wu, sleep adviser at Mattress Firm in North Carolina, as reported by SWNS.
6. If you wake up and can’t fall back asleep, checking the clock is a bad idea
It may be tempting to look at your phone or clock when sleep is interrupted, but according to experts, that could make it more difficult to drift back off.
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“Checking the time can increase stress and make it harder to sleep,” Dr. Biquan Luo, a San Francisco sleep expert, told Fox News Digital.
“Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep.”
Experts advise against checking the time if you wake up in the middle of the night, as it can increase stress and anxiety. (iStock)
Instead, Luo recommended trying such techniques as progressive relaxation, breathing exercises, white noise machines and other methods to help you relax.
If that doesn’t work within 10 or 15 minutes, she said it’s best to get out of bed and engage in a quiet, low-stimulation activity.
7. The wrong mattress can be detrimental to sleep
Your choice of mattress can make or break the quality of your sleep, experts agreed.
Sleeping on a hard mattress can increase the chances of getting poor sleep by 78%, according to data from Sleep Doctor.
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Some common signs that you might need a new mattress include difficulty falling asleep, aches and pains in the morning, allergy symptoms or visible signs of wear.
Sleeping on a hard mattress can increase the chances of getting poor sleep by 78%, according to data from Sleep Doctor. (iStock)
When choosing a new mattress, your sleep position, body type and personal preferences for feel and materials should all come into play, according to Dr. Shelby Harris, director of sleep health for the website Sleepopolis and a licensed clinical psychologist at Albert Einstein College of Medicine in New York.
8. Proper lighting is key to sleep
External light can be a major sleep disruptor, warned Harris.
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“If your bedroom windows allow external light, such as streetlights, into your room, it’s important to have curtains or blinds to block out this light and avoid sleep disruptions,” she told Fox News Digital.
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Other offenders include the blue light that is emitted from cell phones, computers and tablets.
Instead, experts recommend using orange or sunset-colored lights ahead of bedtime and keeping lights dim.
9. A WWII-era military sleep method could help with insomnia
A method used by the U.S. military during World War II could help people fall asleep in less than five minutes, some claim.
A method used by the U.S. military in World War II could help people fall asleep in less than five minutes, some claim. (iStock)
The “military sleep technique” involves relaxing every muscle in the body, starting with the face and working your way down, while taking slow, deep breaths.
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“Muscle relaxation going down the body, along with a focus on deep breathing, can be an effective way to both increase relaxation and reduce thinking,” Dr. Alex Dimitriu, founder of Menlo Park Psychiatry & Sleep Medicine in California, told Fox News Digital.
“It works even better with the final steps, which focus on increasing visualization and clearing the mind of thought.”
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Americans are popping more supplements – and fewer multivitamins – than ever before, a new study found.
Research published in JAMA Network Open, led by researchers at Memorial Sloan Kettering Cancer Center in New York and the Harvard T.H. Chan School of Public Health in Boston, looked at 25 years of U.S. dietary supplement use data from 1999 to 2023.
This included more than 63,000 adults over the age of 20 who reported their supplement usage.
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When tracking patterns over time, the analysis revealed that overall supplement use increased from 51% of U.S. adults to 60%. The largest rise – from 62% to 78% – was identified in adults 65 and older.
Supplement use was found to be more common in women, people with a higher income or education, and those with insurance.
Supplement use was found to be more common in women, people with a higher income or education, and those with insurance. (iStock)
During the same period, multivitamin use decreased from 35% to 31%, while intake of vitamins and minerals outside of multivitamins increased.
Some of the largest increases in intake were seen in vitamin D, zinc, magnesium, vitamin B12 and turmeric. Other emerging supplements include ashwagandha, elderberry, collagen, hyaluronic acid, probiotics and prebiotics, according to the research.
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The later post-pandemic period saw an influx of immune support-based products, like zinc and vitamin D (outside of multivitamins).
The rise in supplement use aligns with the longevity movement, as more people seek products tailored to specific health goals, such as immune support, inflammation, gut health, skin health and joint health.
The study only shows that people are taking more supplements, but does not prove that they’re effective for these uses, the researchers noted.
Those on a GLP-1 medication should factor in a multivitamin to counteract the risk of nutrient gaps or deficiencies, an expert recommended. (iStock)
In an interview with Fox News Digital, Los Angeles-based registered dietitian nutritionist Ilana Muhlstein gave her take on the emerging supplement movement.
“I love that people are getting more educated and more intentional – I just wish they were being advised by more doctors and dietitians and less by ‘wellness influencers’ who are likely not doing the due diligence on the quality and efficacy of the supplements they’re promoting,” she said.
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Muhlstein expressed concern that all-in-one-multivitamin use has “slipped,” despite the rise in GLP-1 weight-loss medications.
“A multivitamin is where I think people should start as the foundation to help bridge nutrient gaps, especially for people on a GLP-1 who are eating about 15% to 30% less, and therefore likely consuming 15% to 30% less vitamins and minerals,” she said. “I recommend that everyone on a GLP-1 medication [should] take a multivitamin daily.”
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A daily probiotic, magnesium and vitamin D3 are also “smart for many of us,” the nutritionist added. She also recommends elderberry as an effective supplement for boosting the immune system when fighting a cold.
A nutrition expert cautioned against taking supplements that have not gone through third-party testing for safety and quality. (iStock)
Collagen has also been shown to benefit the skin and joints, which Muhlstein said is “worth considering as we get older.”
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“My real concern is the unregulated market,” she cautioned. “I can’t tell you how many calls I’ve received over the years of people pitching me new supplements … because the margins are high and the market is huge.”
“That’s why I’m extremely picky about what I take and what I recommend to my family and clients.”
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Muhlstein warned against taking a supplement that hasn’t gone through third-party testing for safety and quality.
“The best ones go further and test for pesticides, arsenic and heavy metals, especially for protein powders,” she said. “If a product has many ingredients, I like to see that they do testing on each individual ingredient.”
Bipartisan push to invest in US national parks
Bret Baier moderates a discussion with Representatives Bruce Westerman (R-AR) and Jared Huffman (D-CA) about the ‘America the Beautiful’ initiative. This bipartisan effort seeks to modernize national parks ahead of America’s 250th anniversary, investing $1.9 billion annually. They emphasize national parks as common ground, beloved by all Americans, and crucial for our shared heritage.
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As the United States celebrates its 250th anniversary, many Americans are taking extra notice of all the things the country has to offer.
One such case is our access to vast wilderness. Today, the nation’s national parks are bustling tourist attractions, but they may also serve as vital resources for public health, experts say.
The most immediate health boost comes from physical movement.
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Guidelines from the Centers for Disease Control and Prevention show that regular physical activity is crucial for reducing obesity, improving sleep quality and lowering the risk of chronic illnesses.
The nation’s public lands include parks, trails and open spaces that encourage outdoor recreation and physical activity.
Beyond physical fitness, national parks contribute to documented mental health benefits. (iStock)
A review by the Community Preventive Services Task Force (CPSTF) found that implementing park, trail and greenway infrastructure directly increases physical activity across communities.
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When people walk, hike or bike through national parks, they are actively lowering their blood pressure, boosting immune function and reducing overall mortality, data shows.
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Beyond physical fitness, national parks may contribute to documented mental health benefits.
Previous research has demonstrated that direct exposure to nature significantly reduces physiological stress, lowers heart rates and decreases levels of stress hormones, like cortisol.
Engaging in educational activities and lifelong learning preserves brain function, improves memory and helps stave off age-related cognitive decline, research shows. (iStock)
This research also shows that natural environments boost attention span, combat mental fatigue and improve cognitive performance.
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Parks also act as natural venues for mindfulness and social connection.
Research shows that practicing mindfulness in quiet outdoor spaces lowers stress and mitigates feelings of loneliness and social isolation.
Research highlights that practicing mindfulness in quiet outdoor spaces lowers stress and mitigates feelings of loneliness and social isolation. (iStock)
Additionally, because parks protect cultural and historical resources, they can inspire lifelong learning.
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According to the data, engaging in educational activities and lifelong learning preserves brain function, improves memory and helps stave off age-related cognitive decline.
The National Park Service was established in 1916 to conserve the nation’s natural and historic resources for future generations, according to the organization.
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Today, that mission has expanded, as parks are recognized not only for their scenic and cultural value, but also the opportunities they provide for recreation and physical activity.
Screwworm outbreak threat to US livestock, prompts USDA action
Agriculture Secretary Brooke Rollins discusses USDA’s response to the New World Screwworm outbreak in Texas and New Mexico, assuring safe food supply on ‘The Bottom Line.’ VI LONG DEK: Agriculture Secretary Brooke Rollins addresses the alarming resurgence of New World Screwworm in Texas and New Mexico, emphasizing USDA’s aggressive containment efforts. She confirms the food supply remains safe while highlighting the administration’s focus on domestic fertilizer production, investing billions in new plants and infrastructure projects. Rollins celebrates 250 years of American agriculture and its vital role in national security.
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Doctors thought a 60-year-old man had metastatic brain cancer after scans revealed multiple tumors – but further testing revealed a shocking diagnosis.
The Spanish man, who was not named, was found to have a parasitic tapeworm larvae lodged in his brain — a case of neurocysticercosis, a parasitic infection of the central nervous system caused by the pork tapeworm (Taenia solium).
The patient, a lifelong resident of Castellón, Spain, had not traveled to any regions where the disease is endemic, according to the case report published in the CDC journal Emerging Infectious Diseases.
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The man had initially come to the hospital after suffering two weeks of progressive headaches and mild behavioral changes.
Radiologic findings from a study of autochthonous neurocysticercosis brain lesions mimicking metastatic disease. (Emerging Infectious Diseases)
CT scans showed multiple abnormal spots that looked like tumors that had spread from cancer elsewhere in the body, leading doctors to suspect advanced brain cancer.
However, whole-body scans, a colonoscopy and specialized imaging failed to identify cancer anywhere in the patient’s body, the case report stated.
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When doctors performed a more detailed MRI, they discovered several fluid-filled cysts in the brain, some of which contained the head of a tapeworm. A blood test confirmed the diagnosis of neurocysticercosis.
The man was treated with a combination of albendazole and praziquantel (two antiparasitic medications), as well as corticosteroids to reduce inflammation. He successfully recovered with no complications, according to the case report.
CT scans (not pictured) showed multiple abnormal spots that looked like tumors that had spread from cancer elsewhere in the body, leading doctors to suspect advanced brain cancer. (iStock)
The authors suggested that the patient may have gotten the infection after accidentally ingesting microscopic tapeworm eggs years earlier.
The exposure may have occurred while working a construction job with migrant coworkers from regions where neurocysticercosis is endemic.
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People can catch the pork tapeworm in two different ways. Eating undercooked infected pork usually leads to an intestinal tapeworm, but accidentally swallowing the parasite’s eggs — typically through food or water contaminated with feces — can send the larvae into the bloodstream, where they may form cysts in the brain and other organs. This can cause the disease the patient in the case report acquired.
A photomicrograph shows histopathologic features in a brain tissue specimen from a case of neurocysticercosis caused by the pork tapeworm Taenia solium. The image documents pathological changes associated with this parasitic infection. (Smith Collection/Gado/Getty Images)
As this was just a single case, the source of transmission could not be proven, the researchers acknowledged, and the findings cannot be generalized to a wider population. The report shows that there is a possibility of local transmission in non-endemic settings, but cannot establish how often this occurs.
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In the United States, less than 2% of neurocysticercosis cases are considered domestically acquired, according to the case report.
A prior systematic review identified only 18 confirmed locally acquired cases in Western Europe between 1990 and 2011.
The authors suggested that the patient may have gotten the infection after accidentally ingesting microscopic tapeworm eggs years earlier. (Associated Press)
In some cases, NCC can cause serious symptoms, including seizures, stroke, neurological deficits and cognitive decline.
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“Our case emphasizes that the absence of travel history should not preclude NCC from the differential diagnosis of multiple ring-enhancing brain lesions, even in regions where metastatic cancer is statistically much more likely,” the researchers concluded in the case study.
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Detecting the worms earlier could have prevented “unnecessary invasive oncologic procedures and led to prompt, targeted antiparasitic therapy,” they added.
Fox News Digital reached out to the researchers for comment.
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