Health
Sleep experts sound alarm on late night screen time: How your phone could be sabotaging your rest
- More than half of Americans use their phones within an hour before bedtime, according to the National Sleep Foundation.
- Experts recommend shutting off devices earlier for better quality of sleep.
- Breaking the habit involves redesigning nighttime routines by replacing screen time with activities like reading or spending time with family.
Like many of us, Jessica Peoples has heard the warnings about excessive screen time at night. Still, she estimates spending 30 to 60 minutes on her phone before going to sleep, mostly scrolling through social media.
“Recently, I’ve been trying to limit the amount,” says Peoples, a discrimination investigator with the state of New Jersey. “I do notice that how much time I spend affects how long it takes to fall asleep.”
Over half of Americans spend time on their phones within an hour of going to sleep, according to a survey by the National Sleep Foundation. That’s the very latest we should shut off devices, experts say.
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The brain needs to wind down long before bedtime to get the restorative deep sleep that helps the body function, said Melissa Milanak, an associate professor at Medical University of South Carolina specializing in sleep health.
James Walter uses a phone at home in the Queens borough of New York, on April 7, 2021. Sleep scientists long ago established that insufficient sleep is linked with poor health outcomes, anxiety, obesity and several other negative effects. The research is equally conclusive that smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones. (AP Photo/Jessie Wardarski, File)
“You wouldn’t take a casserole out of the oven and stick it right in the fridge. It needs to cool down,” Milanak said. “Our brains need to do that too.”
Upending your bedtime routine may not be easy, but insufficient sleep has long been linked to anxiety, obesity and other negative outcomes. Research shows smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones.
“There are a million and one ways screens create problems with sleep,” said Lisa Strauss, a licensed psychologist specializing in cognitive behavioral treatment of sleep disorders.
The brain, she said, processes electric light — not just a smartphone’s much-maligned blue light — as sunshine. That suppresses melatonin production, delaying deep sleep. Even very little bright-light exposure in bed has an impact.
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Of course, doomscrolling through the news, checking emails or being tempted by ever more tailored videos on social media has its own consequences.
So-called “technostress” amps you up — possibly even triggering the brain’s flight or flight response. And algorithms designed to be engaging compel many social media users to scroll longer than they intended.
“Now it’s 30 minutes later, when you wanted to watch a couple videos and fall asleep,” Milanak said.
Though much of the scientific research on online media focuses on adolescents and young adults, Strauss said most of her clients struggling with insomnia are middle-aged. “People go down these rabbit holes of videos, and more and more people are getting hooked,” she said.
HOW TO BREAK THE HABIT
The issue is not just curtailing phone use in bed, but phone use at night. That means redesigning your routine, particularly if you use your phone as a way to decompress.
It helps to create replacement behaviors that are rewarding. An obvious contender is reading a physical book (e-readers are better than phones but still cast artificial light). Milanak also suggests using that hour before bed to take a warm bath, listen to a podcast, make school lunches for the next day, spend time with family or call a relative in another time zone.
“Make a list of things you like that never get done. That’s a great time to do stuff that doesn’t involve screens,” she said. Using a notepad to write down the to-do list for the next day helps keep you from ruminating in bed.
Do those activities in another room to train yourself to associate the bed with falling asleep. If there’s no other private refuge at home, “establish a distinct microenvironment for wakefulness and sleep,” Strauss said. That could mean sitting on the other side of the bed to read, or even just turning the other way around with your feet at the headboard.
Finally, sequester the phone in another room, or at least across the room. “Environmental control can work better than will power, especially when we’re tired,” she said.
WHAT IF STOPPING DOESN’T FEEL REALISTIC?
There are ways to reduce the harm. Setting the phone on night mode at a scheduled time every day is better than nothing, as is reducing screen brightness every night. Hold the phone far from your face and at an oblique angle to minimize the strength of the light.
Minimize tempting notifications by putting the phone on do not disturb, which can be adjusted to allow calls and messages from certain people — say, an ailing parent or a kid off at university — to go through. But none of these measures give you carte blanche to look at whatever you want at night, Strauss said.
She also recommended asking yourself why checking social media has become your late-night reward.
“Think about the larger structure of the day,” she said. Everyone deserves solitary moments to relax, but “maybe be more self-indulgent earlier so you have what you need.”
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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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