Health
Improve your sleep by optimizing 6 biomarkers: ‘Integral to health’
Even if you’ve cultivated the perfect environment for sleeping, some invisible details may be interfering with a good night’s rest.
Certain biomarkers — also called biological markers or medical signs, according to the National Institutes of Health — can have a direct impact on sleep.
“Various factors can affect sleep,” said Dr. Brett Osborn, a Florida neurologist and longevity expert, in an interview with Fox News Digital. “Some of them, biomarkers, can be measured with simple laboratory tests.”
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The values of these biomarkers are an indicator of an individual’s health and wellness.
Experts shared the six biomarkers that have the biggest effect on sleep — and tips on how to optimize them.
Certain biomarkers, also referred to as biological markers or medical signs, can have a direct impact on sleep. Experts identify the measurements. (iStock)
“What you can measure, you can optimize,” said Osborn.
“Optimizing these markers may improve not only your sleep quality, but also your overall health.”
Here are six.
Biomarker 1 – Vitamin D
Optimal vitamin D levels can improve sleep quality by helping you fall asleep faster and increasing the amount of time you spend asleep, according to Michelle Darian, a registered dietitian and science and product marketing manager at InsideTracker, a health platform that provides personalized nutrition and lifestyle recommendations.
“Low blood levels of vitamin D are associated with decreased sleep time, decreased sleep efficiency and increased daytime sleepiness,” Chicago-based Darian told Fox News Digital.
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“Research notes that vitamin D is indirectly involved in the production of melatonin — a hormone that mediates the sleep cycle — and brain receptors responsible for sleep regulation.”
To optimize vitamin D levels, Darian said she recommends getting 20 minutes of sunlight a day and eating vitamin D-rich or fortified foods like fatty fish like salmon, tuna and mackerel or fortified dairy products.
To optimize vitamin D levels, Darian recommends getting 20 minutes of sunlight a day and eating vitamin D-rich or fortified foods. (iStock)
“This can help you meet your body’s daily needs and help you fall asleep faster to increase the time you spend asleep,” she said.
For those with vitamin D deficiency, a supplement may be needed to boost levels.
“Optimizing these markers may improve not only your sleep quality, but also your overall health.”
“Studies have shown that improving vitamin D levels by taking a supplement improves sleep,” noted Darian.
People who take a vitamin D3 supplement should also add vitamin K2 to protect the inner lining of the blood vessels, Osborn advised.
Biomarker 2 – Magnesium
Magnesium helps to activate the parasympathetic nervous system, which is responsible for calming and relaxing the body, Osborn noted, which is in contrast to the sympathetic system that regulates fight or flight responses.
“Low magnesium levels can lead to restless sleep and frequent awakenings,” he told Fox News Digital.
Low magnesium levels can lead to restless sleep and frequent awakenings, an expert said. (iStock)
To optimize magnesium levels, he recommends including magnesium-rich foods in your diet, such as leafy greens, nuts, seeds and whole grains.
Taking a daily magnesium chelate supplement can also help ensure sufficient levels, Osborn added.
Biomarker 3 — Cortisol
Levels of the stress hormone cortisol naturally fluctuate throughout the day, peaking in the morning to help get you out of bed and declining at night as your body relaxes in preparation for sleep, according to Darian.
“High levels of stress before bed can cause cortisol levels to stay high, making falling and staying asleep harder and delaying the production of melatonin,” she told Fox News Digital.
“You need a healthy cortisol rhythm to keep your sleep cycle in check.”
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If cortisol levels are too high at night, this leads to fragmented sleep (waking up during the night), decreased slow-wave sleep (deep sleep), reduced sleep duration and insomnia, Darian said.
To help regulate cortisol levels, it’s best to stick to a consistent sleep schedule, avoid caffeine in the hours before bed, and stay off electronics right before bed, she suggested.
“You need a healthy cortisol rhythm to keep your sleep cycle in check.”
“Aim to keep your bedroom environment dark, as light can keep cortisol levels elevated and melatonin levels low, which you want to avoid before bed,” Darian said.
Exercising in the morning can also help to spike cortisol and alertness early in the day, which will be conducive to better sleep as it decreases hours later.
“Incorporating diaphragmatic breathing can also help decrease stress and cortisol levels,” Darian added.
Biomarker 4 – Testosterone
Testosterone, an anabolic hormone, is needed to build muscle and bone strength, speed tissue recovery and stimulate red blood cell production to facilitate the body’s recovery processes, according to Darian.
“Low testosterone levels may hinder the body’s muscle-building and repairing capabilities that naturally occur during sleep,” said Darian.
“Low testosterone levels may hinder the body’s muscle-building and repairing capabilities that naturally occur during sleep,” an expert told Fox News Digital. (iStock)
Research suggests that adequate sleep duration — seven to nine hours of sleep at night — is linked to higher levels of the hormone, she said.
To optimize testosterone levels, experts recommend getting regular exercise and eating a diet that contains healthy fats.
“It’s important to note that too much or too little exercise can lead to low testosterone levels,” Darian advised.
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“Consuming foods high in zinc, magnesium, calcium, vitamin D and healthy fats such as almonds or hazelnuts; black beans, lima beans, or black-eyed peas; lean poultry or beef appear to lead to improved testosterone levels,” she added.
If testosterone levels are low, Darian recommends measuring magnesium and vitamin D levels, as low levels of both are associated with lower testosterone.
Biomarker 5 – Blood glucose and HbA1C
High blood glucose (sugar) levels can lead to increased wakefulness at night and difficulty falling asleep, while low levels may cause awakenings due to symptoms of hypoglycemia, noted Osborn.
Hemoglobin A1c (HbA1c) is a blood test that measures your average blood sugar levels over the last three to four months, according to Darian.
Levels of the stress hormone cortisol naturally fluctuate throughout the day, peaking in the morning to help get you out of bed. (iStock)
“Both acute and chronic sleep deprivation are associated with reductions in glucose tolerance and reduced insulin response,” she said.
To optimize blood sugar levels, Darian recommends finishing up large meals at least two hours before bed.
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“Nighttime meals — especially those high in fat or fiber — have been linked to poorer sleep quality,” she said.
To assist with better glycemic control, some may consider metformin, a medication for type II diabetes, Osborn added.
Biomarker 6 – hsCRP
The high-sensitivity C-reactive protein (hsCRP) is closely tied to the immune system’s inflammatory response, Darian said.
“Research shows that sleep deprivation can lead to long-term inflammation, impairing the body’s immune system and its ability to fight infections,” she told Fox News Digital.
Biomarkers can be measured with simple blood laboratory testing. (iStock)
“As bodily processes slow down during sleep, the body must divert and allocate resources to each function.”
Less sleep time can reduce the time and energy needed to address lingering inflammation and leave hsCRP levels elevated, she warned.
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The key to lowering hsCRP is to eat a low-glycemic, anti-inflammatory diet rich in omega-3 and omega-9 fatty acids, Osborn said, in addition to getting regular physical activity and managing stress levels.
“A good night’s sleep is integral to your health — it’s like rebooting your computer,” a longevity expert said. (iStock)
“Individuals with high hsCRP should consume adequate amounts of fiber through foods like avocados, tofu, brussel sprouts, black beans or yams,” Darian added. “Antioxidant-rich foods like berries, nuts and seeds are also shown to support healthy hsCRP levels.”
All of these biomarkers can be measured with simple blood laboratory testing, both experts said.
“A good night’s sleep is integral to your health — it’s like rebooting your computer,” said Osborn.
Sleep has restorative effects on the brain and the body, he said, with positive effects on memory, learning, muscle recovery, stress and disease risk.
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Bryan Johnson, a biohacker and longevity guru who has claimed “we may be the first generation who won’t die,” revealed he has an autoimmune condition causing his stomach to “eat itself.”
The Los Angeles-based tech entrepreneur, 48, has previously shared publicly that he is hoping to live until the year 2140, when he would in theory be 160 years old.
Now, Johnson says he has been diagnosed with autoimmune gastritis (AIG), a chronic autoimmune disease in which the immune system attacks the stomach’s acid-producing parietal cells, reducing stomach acid and impairing vitamin B12 absorption, according to Nature Reviews Disease Primers.
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“My stomach is eating itself,” he wrote in an Instagram post. Johnson also shared that anywhere from 2% to 5% of people likely have this disease.
“I’m going to try to solve it,” Johnson went on. “Will share all.”
Bryan Johnson, a biohacker and longevity guru who has claimed “we may be the first generation who won’t die,” revealed he has an autoimmune condition causing his stomach to “eat itself.” (Getty Images)
The biohacker shared that as a child, he ate sugary cereal, drank sugary soda and “gobbled down fast food.”
“I became a young father of three and began building a business,” Johnson went on. “Juggling that stress and grind, I let my health slip and gained 40 lbs. Within a few years I’d fallen into a deep, chronic depression.”
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“Somewhere in that timeline, my body began developing an autoimmune process affecting my thyroid and then my stomach lining,” he added.
Fox News Digital reached out to Johnson for comment.
AIG can remain hidden and can be challenging to diagnose, Johnson noted, often surfacing years after damage has already occurred to the stomach. It can cause iron deficiency, B12 deficiency and anemia, and can also increase the risk of stomach cancer, the expert warned.
“Low iron stores get normalized and rarely investigated at all when anemia hasn’t shown up yet,” Johnson wrote. “That blind spot is what hid mine for a decade.”
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He also shared that for 11 years, he has had low levels of ferritin, a protein that stores iron inside the body’s cells. Ferritin releases iron when the body needs it, supports muscle function and carries out other essential processes.
“We continually tried to raise my iron levels with food and supplementation, but nothing would work,” he said.
The Los Angeles-based tech entrepreneur, 48, has previously shared publicly that he is hoping to live until the year 2140. (Getty Images)
Johnson acknowledged that some common biohacking techniques — including hard training, sauna and hyperbaric oxygen — all raise the body’s demand for iron.
“But none of them explained the core failure: Despite me taking iron orally, trailing every formulation and using every timing trick, none of the iron would stick.”
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Johnson underwent a colonoscopy and upper endoscopy, which examined his entire intestinal tract. Five biopsies were also taken from his stomach, which found “clear signs of early autoimmune gastritis: early atrophy confined to the acid-producing lining.”
In January 2026, the biohacker stated in a post on his website that “by 2039, my goal is immortality.”
“In the age of AI, multiomics, and custom-built DNA, proteins and cells, no condition should be presumed incurable simply because no one has yet tried to cure it with today’s stack,” Johnson said in his post. (Getty Images)
He detailed his strategy for defying aging, which includes embracing a strict regimen to slow or stop biological aging, using AI to accelerate longevity research, testing new treatments in lab-grown cells and organs, and reaching “longevity escape velocity” — in which medical advances would eventually extend lifespan faster than he ages.
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“I may fail at this task, but my team and I will try our best,” he wrote at the time.
There is currently no cure for AIG, which Johnson said he wants to change.
Johnson acknowledged that some common biohacking techniques — including hard training, sauna and hyperbaric oxygen — all raise the body’s demand for iron. (iStock)
“In the age of AI, multiomics, and custom-built DNA, proteins and cells, no condition should be presumed incurable simply because no one has yet tried to cure it with today’s stack.”
Johnson ended his post by urging others to prioritize their health.
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“Care for yourself, care for others, care for the planet and care for our animal friends. Care for life, as it’s the most precious gift there is.”
The longevity guru also shared an image showing the detailed findings of his five stomach biopsies.
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At 93, sprightly referee Frank Foster is still brandishing red and yellow cards and running the field three times a week for his local soccer association.
Having taken charge of around 5,500 matches over a 46-year officiating career, the great-grandfather credits his longevity and match-day stamina to a lifetime of healthy habits and a foundational diet, news agency SWNS reported.
Foster puts his remarkable fitness down to the strict wartime rations he was fed as a teenager, noting that it ensured he grew up eating “healthy food” rather than “sweets and cakes.”
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Decades later, his game-day preparation is still fueled by wholesome nutrition, always starting with a morning bowl of oatmeal, cereal or marmalade on toast to give him the energy to last the full 90 minutes.
The meal keeps him active enough to referee men’s, women’s and children’s games, a hobby he jokes he will never blow the final whistle on.
Frank Foster started refereeing in 1980. Today, he still officiates men’s, women’s and children’s games around three times a week. (SWNS)
His sharp mind and authoritative presence on the field are just as strong as his physical endurance.
A military veteran who aced his referee exam in 1980 with a 98% score, Foster relies on old-school discipline to keep matches under control, SWNS reported.
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He believes modern elite officials are too “soft” and allow player antics to ruin the sport. To maintain order and keep players from acting out, he lays down strict ground rules before kickoff. He has no patience for intimidation or theatrical diving. “Those who go down like they have been shot, well, I would just book them,” he said.
He is equally uncompromising when squads try to crowd him on the field.
Frank Foster is pictured before he became a referee. (Frank Foster/SWNS)
“I wouldn’t let them surround me at all,” Foster told SWNS.
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“I would say to the players, ‘Stay where you are,’ and ‘If you move one more inch, I will give you a yellow card.’ You need to stamp your authority and let them know who is in control.”
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He also avoids the modern stress of video-reviewing plays, which he believes creates unnecessary “aggression and disappointment” over microscopic offside calls, adding, “I think it spoils the game.”
Foster credits his longevity to wartime rations, adding that he avoided sweets. (SWNS)
“Sometimes it is only the player’s toe that is offside — it is ridiculous.”
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Foster says he “never thought” he’d still be doing this at age 93, but he makes the most of that gift.
He keeps his kit freshly washed, making sure it is “neat and tidy” for when he gets on that field.
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Foster, of South Yorkshire, England, also scrubs his black Adidas boots after every game, making sure they are “nice and clean” for his next match.
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Summer fun in the sun is being taken to a new extreme.
“Tanmaxxing” is a social media trend that involves maximizing sun exposure and tanning the skin more intensely.
Popular among Gen Z, the practice combines time spent in direct sunlight with a variety of tanning products like oils, bronzers and gels.
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Creators on social media are showing off their dramatic tan lines and outdoor set-ups — some even forgoing sun protection or adding tanning bed sessions.
“Tanmaxxing” is trending on social media as a way of maximizing sun exposure. (iStock)
While spending time outdoors can help boost mood, support the body’s production of vitamin D and reduce screen time, dermatologists warn that excessive sun exposure — especially as promoted by the tanmaxxing trend — can be dangerous.
New York-based board-certified dermatologist Dr. Michael Tassavor, MD, emphasized that there is “no such thing as a safe, natural tan.”
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“Tanning is damage,” he said in an interview with Fox News Digital. “Tanfluencers sell a deep tan as a ‘wellness upgrade,’ but a tan isn’t a glow-up — it’s your skin’s visible distress signal that DNA damage has already happened.”
“As a skin cancer specialist, I’ve taken care of thousands of skin cancers on patients who ‘tanmaxxed’ before it had a name. Most regret it.”
Using a tanning bed before 35 years old can raise melanoma risk by about 75%, an expert warned. (iStock)
The World Health Organization classifies UV radiation and tanning beds as Group 1 carcinogens, which is the same category as tobacco and asbestos.
Using a tanning bed before age 35 can raise melanoma risk by about 75%, Tassavor noted.
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“The damage compounds silently and shows up years later, once the easy window to intervene has closed,” he said.
According to Tassavor, two common beliefs behind tanmaxxing are false: Skipping sunscreen does not produce a “better” tan, and a base tan does not protect the skin from future sunburns.
“Most of your vitamin D can come from diet and supplements, and your skin is efficient enough to top up what it needs from ordinary incidental exposure,” a dermatologist said. (iStock)
Sunlight “isn’t the enemy,” the dermatologist noted, but there’s no need to chase it.
“Most of your vitamin D can come from diet and supplements, and your skin is efficient enough to [get] what it needs from ordinary incidental exposure,” he said.
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“Vitamin D matters for bone density, and sun does give some people a genuine mood lift, but there’s no evidence that anyone has to go out of their way to sunbathe for it, and no evidence that diligent sunscreen use harms bone health.”
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To safely expose yourself to the sun, Tassavor recommends using SPF 30 sunscreen and reapplying every two hours. Tanning beds should be avoided “entirely,” he cautioned, because there is “no safe dose” of UV exposure and using them accelerates skin aging.
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