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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The key to feeling better in a fast, overstimulated world might be surprisingly simple: Live a little more like your grandparents.
A growing social media trend, dubbed “nonnamaxxing,” draws inspiration from the slower, more intentional rhythms associated with an Italian grandmother.
The lifestyle is often linked to activities like preparing home-cooked meals, spending time outdoors and making meaningful connections.
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“Nonnamaxxing is a 2026 trend that embraces the slower, more intentional lifestyle of an Italian grandmother (a Nonna). Think cooking from scratch, long family meals, daily walks, gardening and less screen time,” Erin Palinski-Wade, a New Jersey-based registered dietitian, told Fox News Digital.
Nonnamaxxing, derived from the name for an Italian grandmother, is a trend that incorporates lifestyle habits hundreds of years in the making. (iStock)
Stepping away from screens and toward real-world interaction can have measurable benefits, according to California-based psychotherapist Laurie Singer.
“We know that interacting with others in person, rather than spending time on screens, significantly improves mental health,” she told Fox News Digital, adding that social media often fuels comparison and lowers self-esteem.
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Living more like previous generations isn’t purely driven by nostalgia. Cooking meals from scratch, for example, has been linked to better nutrition and more mindful eating patterns.
Adopting traditional mealtime habits can improve diet quality and support both physical and mental health, especially when meals are shared regularly with others, Palinski-Wade noted.
One longevity expert stresses that staying healthy isn’t just about food — it’s also about joy and community. (iStock)
There’s also a psychological benefit to slowing down and focusing on one task at a time. Anxiety often stems from unfinished or avoided tasks, Singer noted, and engaging in hands-on activities can counteract that.
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“Nonnamaxxing encourages us to be present around a task, like gardening, baking or knitting, or just taking a mindful walk, that delivers something ‘real,’” she said.
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Palinski-Wade cautions against turning the trend into another source of pressure, noting that a traditional “nonna” lifestyle often assumes a different pace of life.
The key, she said, is adapting the mindset, not replicating it perfectly.
Nonnamaxxing, derived from the name for an Italian grandmother, is a trend that incorporates lifestyle habits hundreds of years in the making. (iStock)
The goal is to reintroduce small, intentional moments that make you feel better.
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That might mean prioritizing a few shared meals each week, taking a walk without your phone or setting aside time for a simple hobby, the expert recommended.
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Singer added, “Having a positive place to escape to, through whatever activities speak to us and make us happy, isn’t generational – it’s human.”
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Feeling lonely may take a toll on older adults’ memory — but it may not speed up cognitive decline, according to a new study.
Researchers from Colombia, Spain and Sweden analyzed data from more than 10,000 adults ages 65 to 94 across 12 European countries and found those who reported higher levels of loneliness did worse on memory tests at the start of the study, according to research published this month in the journal Aging & Mental Health.
Over a seven-year period, however, memory decline occurred at a similar rate regardless of how lonely participants felt.
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“The finding that loneliness significantly impacted memory, but not the speed of decline in memory over time was a surprising outcome,” lead author Dr. Luis Carlos Venegas-Sanabria of the School of Medicine and Health Sciences at the Universidad del Rosario said in a statement.
Loneliness may be linked to memory performance in older adults, a new study suggests. (iStock)
“It suggests that loneliness may play a more prominent role in the initial state of memory than in its progressive decline,” Venegas-Sanabria said, adding that the findings highlight the importance of addressing loneliness as a factor in cognitive performance.
The findings add to debate about whether loneliness contributes to dementia risk. While loneliness and social isolation are often considered risk factors for cognitive decline, research results have been mixed.
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The study looked at data from the long-running Survey of Health, Ageing and Retirement in Europe (SHARE), which tracked 10,217 older adults between 2012 and 2019. Participants were asked to recall words immediately and after a delay to measure memory performance.
Social isolation and loneliness could play a surprising role in cognitive health among seniors. (iStock)
Loneliness was assessed using three questions about how often participants felt isolated, left out or lacking companionship.
About 8% of participants reported high levels of loneliness at the outset. That group tended to be older, more likely to be female and more likely to have conditions such as depression.
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Researchers found that those with higher loneliness had lower scores on both immediate and delayed memory tests at baseline. Still, all groups — regardless of loneliness level — experienced similar declines in memory over time.
The results suggest loneliness may not directly accelerate the progression of memory loss, though it remains linked to poorer cognitive performance overall.
Researchers look at a brain scan at the National Institutes of Health in Bethesda, Maryland. (Saul Loeb/AFP/Getty Images)
Experts warn, however, that the findings should not be interpreted to mean loneliness is harmless.
“The finding that lonely older adults start with worse memory but don’t decline faster is actually the most interesting part of the paper, and I think it’s easy to misread,” said Jordan Weiss, Ph.D., a scientific advisor and aging expert at Assisted Living Magazine and a professor at NYU Grossman School of Medicine.
“It likely means loneliness does its damage earlier in life, well before people show up in a study like this at 65-plus,” Weiss told Fox News Digital.
By older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold, an aging expert says. (iStock)
He suggested that by older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold.
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“By the time you’re measuring someone in their late 60s, decades of social connection patterns are already baked in,” he said.
Weiss, who was not involved in the research, added that loneliness may coincide with other health conditions, and noted that participants who felt more isolated also had higher rates of depression, high-blood pressure and diabetes. The link, he said, may reflect a cluster of health risks rather than a direct cause.
“While they can go hand-in-hand, it’s not clear that loneliness contributes to dementia,” a psychotherapist says. (iStock)
Amy Morin, a Florida-based psychotherapist and author, said the findings reflect a broader pattern in research on loneliness and brain health, and that the relationship may be more complex than it appears.
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“The evidence shows there’s a link between loneliness and cognitive decline but there’s no direct evidence of a cause and effect relationship,” she said. “So while they can go hand-in-hand, it’s not clear that loneliness contributes to dementia.”
Morin added that loneliness, which can fluctuate, may not be the root of the problem, but rather a symptom of other underlying mental or physical health issues.
Researchers suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging. (iStock)
She said staying socially and mentally engaged is crucial for overall brain health.
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“It’s important to be proactive about social activities,” Morin said. “Joining a book club, having coffee with a friend, or attending faith-based services can be a powerful way to maintain connections in older age.”
The researchers also suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging.
Fox News Digital reached out to the researchers for comment.
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