With a new year underway, it might seem like a good idea to embrace a stricter morning routine of waking up early and getting a jump-start on the day — but a 6 a.m. alarm isn’t for everyone, experts say.

“Morning birds” fall asleep and reach deep sleep earlier, often waking up more alert, while “night owls” naturally sleep later and rely more on late-night and early-morning REM. Waking too early can leave night owls groggy and less mentally restored. 

“We need to move beyond the ‘early bird gets the worm’ sayings and consider the biological cost of fighting one’s internal clock,” Dr. Aaron Pinkhasov, chair of the Department of Psychiatry at NYU Grossman Long Island School of Medicine, told Fox News Digital.

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The science of sleep

People sleep in repeated 90- to 110-minute cycles that alternate between deep NREM sleep and REM sleep, according to Pinkhasov. 

Early in the night, deep sleep dominates, supporting physical repair, immunity and memory. Later cycles include more REM sleep, which supports learning, emotional regulation and brain function. Brief awakenings between cycles are normal.

Whether someone naturally rises early or late depends on the body’s “chronotype,” that is, whether they’re a morning bird or a night owl, he said.

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The chronotype is a “genetic blueprint” that determines when the body is naturally more alert or ready to rest, according to Pinkhasov.

“About 40% to 50% of our sleep-wake preference is inherited, meaning our internal clock is hardwired,” he noted.

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Waking earlier than one’s body’s clock often means sacrificing REM sleep. Forcing this discrepancy between the internal clock and the alarm clock can lead to “wired but tired” fatigue, mood instability and long-term metabolic risks, Pinkhasov warned.

“Unfortunately, because a lot of people have early work, family or social commitments, night owls have a higher prevalence of anxiety, depression, eating disorders, obesity, obstructive sleep apnea and [type 2 diabetes],” Dr. Nissa Keyashian, a California board-certified psychiatrist and author of “Practicing Stillness,” told Fox News Digital.

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Ultimately, health and productivity are highest when prioritizing consistency and sleep quality over an early-morning goal, experts say.

“The main benefit of switching to an earlier schedule is social alignment. It makes it easier to navigate a world built around a 9-to-5 lifestyle. However, the drawbacks can be significant if the shift is forced,” Pinkhasov said.

Smart shifts

There are some ways to “rewire” internal clocks or at least lessen the negative effects. Experts agree that having a regular bedtime and wake-up time — even on the weekends — can help.

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Pinkhasov recommends a wind-down nighttime routine that includes minimizing electronics, meditating, using essential oils, taking a warm shower or bath or drinking warm, herbal tea.

Pushing up your wake-up time by just 15 minutes a day is the most helpful, according to Keyashian.

The expert also recommends exposure to bright light in the morning, which can be helpful for mood, energy and concentration. People who experience dips in mood during the winter months can also benefit from using a therapeutic light box.

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“If you believe this might be you, I recommend speaking with a psychiatrist,” she advised. “I also recommend minimizing caffeine. Some people also notice difficulty falling asleep with exercise late in the day, so be mindful of this as well.”

Research conducted partly aboard the International Space Station (ISS) suggests that “microgravity” could help scientists fight drug-resistant superbugs, according to a report from SWNS.

Microgravity is the condition in which people or objects appear to be weightless, NASA states.

Experiments by researchers at the University of Wisconsin-Madison show that viruses and bacteria behave differently in near-weightless conditions. In space, they develop genetic changes not typically seen on Earth.

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Lead study author Dr. Phil Huss, a researcher at the University of Wisconsin–Madison, noted that interactions between viruses that infect bacteria — known as phages — and their hosts play an “integral” role in how microbial ecosystems function, per the SWSN report.

Viruses that infect bacteria were still able to infect E. coli in space. However, the way those infections unfolded was different from what is typically observed on Earth.

Bacteria and phages are often described as being locked in an evolutionary arms race, Huss said, with each side constantly adapting to outmaneuver the other.

“Microgravity is not just a slower or noisier version of Earth — it is a distinct physical and evolutionary environment,” researcher Srivatsan Raman, Ph.D., professor of biochemistry at the university, told Fox News Digital. 

“Even in a very simple phage-bacteria system, microgravity altered infection dynamics and pushed both organisms down different evolutionary paths,” he added.

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While these interactions between bacteria and phages have been well-studied on Earth, few studies have examined them in space, where they can lead to different outcomes.

For the study, Huss and his colleagues compared two sets of E. coli samples infected with a phage known as T7. One set was incubated on Earth, while the other was grown aboard the ISS.

The team found that after an initial slowdown, the T7 phage successfully infected E. coli in space. Genetic analysis later revealed clear differences in how both the bacteria and the virus mutated in space compared with how they behaved on Earth, per the report.

Huss said the phages grown aboard the space station developed mutations that could improve their ability to infect bacteria or attach to bacterial cells. At the same time, the E. coli grown in space developed mutations that could help them resist infection and survive better in near-weightless conditions.

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Raman said some of the findings were unexpected. In particular, he noted, microgravity led to mutations in parts of the phage genome that are not well-understood and are rarely seen in Earth-based experiments.

Researchers then used a technique called deep mutational scanning — a method that tracks how genetic changes affect function — to examine changes in the T7 receptor-binding protein, which plays a key role in infection.

Additional experiments on Earth linked those changes to increased effectiveness against E. coli strains that are normally resistant to T7.

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“Equally surprising was that phages shaped by microgravity could be more effective against terrestrial bacterial pathogens when brought back to Earth,” Raman told Fox News Digital.

“That result suggests microgravity can reveal combinations of mutations that are difficult to access through standard laboratory evolution, but [are] still highly relevant for real-world applications.”

“Microgravity is not just a slower or noisier version of Earth — it is a distinct physical and evolutionary environment.”

Huss said the findings could help address antibiotic-resistant infections, including urinary tract infections, which have been increasing in recent years.

“By studying those space-driven adaptations, we identified new biological insights that allowed us to engineer phages with far superior activity against drug-resistant pathogens back on Earth,” Huss told SWNS.

Study limitations

“Experiments on the ISS are constrained by small sample sizes, fixed hardware and scheduling constraints,” Raman noted. “Samples also experience freezing and long storage times, which can complicate interpretation.”

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He added that the research has broader implications.

“Studying microbes in space isn’t just about space biology,” Raman said. “These experiments can uncover new aspects of viral infection and microbial evolution that feed directly back into terrestrial problems, including antimicrobial resistance and phage therapy.”

He added that space should be treated as a discovery environment rather than a routine testing platform. The most effective approach, according to Raman, is to identify useful patterns and mutations in space and then study them carefully in Earth-based systems.

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Scientists also noted that the findings highlight how microbial ecosystems, like those associated with humans, could change during long space missions.

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“Understanding and anticipating those changes will be essential as space travel becomes longer, more routine and more biologically complex,” Raman said.

The findings were published in the journal PLOS Biology.

A simple blood test may detect Crohn’s disease years before symptoms appear, according to a new study reported by SWNS.

Canadian researchers say the discovery could enable earlier diagnosis and potential prevention of the chronic inflammatory bowel disease (IBD).

The test measures the immune system’s response to flagellin, a protein found in gut bacteria. Researchers found that this response is elevated in some people years before Crohn’s develops.

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The findings, published in Clinical Gastroenterology and Hepatology, highlight the “interplay” between gut bacteria and immune system responses as a key step in the disease’s development, per the SWNS report.

Crohn’s disease is a chronic inflammatory condition of the gastrointestinal tract that causes persistent digestive symptoms, pain and fatigue, significantly affecting quality of life. Its incidence among children has doubled since 1995, according to official figures.

The presence of flagellin antibodies long before symptoms appear suggests that the immune reaction may help trigger the disease, according to research leader Dr. Ken Croitoru, clinician-scientist and professor of medicine and immunology at the University of Toronto. 

A better understanding of this early process could lead to improved prediction, prevention and treatment, the expert said.

“We haven’t cured anybody yet, and we need to do better.”

“With all the advanced biologic therapy we have today, patients’ responses are partial at best,” Croitoru told SWNS. “We haven’t cured anybody yet, and we need to do better.”

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“We wanted to know: Do people who are at risk, who are healthy now, have these antibodies against flagellin?” he said. “We looked, we measured, and yes indeed, at least some of them did.”

This new research is part of the Genetic, Environmental and Microbial (GEM) Project, which has followed more than 5,000 healthy first-degree relatives of people with Crohn’s disease worldwide since 2008. The project collects genetic, biological and environmental data to better understand how the disease develops.

The study followed 381 first-degree relatives of Crohn’s patients, 77 of whom later developed the disease. Of those, more than 30% had elevated antibody responses.

The responses were strongest in siblings, underscoring the role of shared environmental exposure, researchers said.

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So far, 130 of the study participants have developed Crohn’s, giving researchers a rare opportunity to study its earliest stages. The average time from blood sample collection to diagnosis was nearly 2-½ years.

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Previous GEM research showed that an inflammatory immune response targeting gut bacteria can appear long before the disease develops. 

In healthy people, gut bacteria coexist peacefully and play an essential role in digestive health — but in Crohn’s patients, the immune system appears to mount an abnormal response against the microbes, experts say.

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The Canadian team also confirmed that this pre-disease immune response was associated with intestinal inflammation and gut barrier dysfunction, both hallmarks of Crohn’s disease. 

Research team member Dr. Sun-Ho Lee, a gastroenterologist, commented that this new study supports the idea of designing a flagellin-directed vaccine for certain high-risk individuals to prevent the disease, according to SWNS.

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The study did have some limitations, including that it did not include experiments to show exactly how the immune response might lead to Crohn’s disease. 

As a result, the researchers could not determine the biological steps linking the immune reaction to the onset of the illness. “Further validation and mechanistic studies are underway,” they noted.