Health
For quality sleep, timing is everything, experts say: Here’s the secret of successful slumber
When it comes to measuring sleep, most people focus on hitting a certain number of hours each night — and while that’s part of the equation, experts say it might not be the most important metric.
Instead, a recent review suggests that the regularity of sleep — drifting off and waking up at roughly the same time each day — is the more critical component.
Harvard-affiliated researchers presented the findings during a recent panel of the National Sleep Foundation (NSF).
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After conducting a review of 63 publications, the panelists concluded that “consistency of sleep onset and offset timing is important for health, safety and performance,” according to the published study in the journal Sleep Health.
“When we talk about sleep, duration gets the most attention,” Matthew Weaver, a member of the Brigham and Women’s Hospital’s Division of Sleep and Circadian Disorders in Boston and co-first author of the panel’s report, said in an interview with The Harvard Gazette.
“That is an important component of healthy sleep, but it’s just one component. Increasing evidence has accumulated over the past few years that sleep regularity is also very important.”
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Many studies have shown that irregular sleep has been linked to adverse health outcomes, according to Weaver.
“It was associated with worse metabolic outcomes, like obesity and metabolic syndrome, but also cardiovascular disease, hypertension, an increase in a number of different inflammatory markers, and increased pain, to name a few,” he said.
“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.”
And when people have inconsistent sleep patterns, that tends to have a negative effect on their sleep duration and its quality, research has shown.
“Mental health was also worse, with irregular sleep being associated with more depression, a worse mood, lower self-esteem and lower general well-being,” Weaver noted.
Dr. Harneet Walia, director of sleep medicine at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida, was not part of the Harvard panel, but shared her input on the findings.
“Where sleep duration is important, having a regular sleep/wake routine has an important connection to our overall health,” she told Fox News Digital in an email.
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An irregular sleep/wake schedule is associated with a host of negative health consequences, Walia said.
These include an increased risk of diabetes, weight gain, high cholesterol and heart-related issues, such as blood pressure and atherosclerosis (hardening of the arteries).
It is also associated with an increased risk of depression, she added.
“Patients with irregular sleep/wake rhythm disorder may also experience symptoms of difficulty sleeping or/and excessive daytime sleepiness,” Walia added.
Not everyone has the same optimal bedtimes and wake times, according to Weaver.
“There are inter-individual differences in the timing and duration of our sleep that are guided by our circadian rhythms,” he said.
As far as what constitutes “irregular” sleep, that is not entirely clear, the researcher said.
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“We wanted to get to a number that tells us how much is too much variability, but we couldn’t quite get there,” Weaver said.
Some studies have suggested that just one hour of deviation in sleep is enough to negatively impact metabolism and heart health, he noted.
The panel shared that irregular sleep — in addition to impacting health outcomes — was also linked to worse academic performance, attention and reasoning.
“Some of the strongest papers showed GPA was worse among college students when their sleep was more irregular,” Weaver pointed out.
Dr. Raj Dasgupta, chief medical adviser at Sleepopolis in California, who was not involved in the study, pointed out that our bodies have a natural circadian rhythm that regulates the sleep-wake cycle and other bodily functions.
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“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,” he told Fox News Digital.
Overall, the experts agreed that regularity is an important component of healthy sleep.
“It’s not just duration, but also regularity and quality,” Weaver said. “Sleep is the third pillar of health, equally important as diet and exercise, if not more.”
Sleep impacts all aspects of life, the expert noted — health, performance, learning, memory and even the “critical biological processes related to healthy aging.”
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“When we think about life and what makes us happy, like being able to communicate well, to feel good, and have the energy to do the things we want to do, sleep — not just duration but also regularity — is critical for all of those things,” Weaver noted.
Tips for more consistent sleep
The experts offered some tips for fostering a more regular sleep schedule as part of a healthy lifestyle.
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“Plan your day so that you get the sleep that you need,” Weaver told The Harvard Gazette. “Make it as regular as you can and prioritize sleep.”
“If you want to have a regular sleep schedule, ask yourself: ‘How do I get there?’”
“Sleep is the third pillar of health, equally important as diet and exercise, if not more.”
“If you need to go to bed at 10 every night to get the full amount of sleep you need, then, ideally, you would settle into a pattern that is regular enough where, after a little while, you don’t even need to set an alarm to wake yourself up, and you would have a healthy, regular sleep schedule that works for you.”
If Walia’s patients share that they have a lot of variability in their schedules, she said she advises them to start off by waking up every day at the same time, which serves as an “anchor point” for maintaining regularity for the rest of the day.
For more Health articles, visit www.foxnews.com/health.
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Health
Chicago's Lincoln Park Zoo loses flamingo, seal to bird flu
The Avian Influenza has claimed the lives of a Harbor Seal and a Chilean Flamingo at Chicago’s Lincoln Park Zoo.
The zoo announced they received results that confirmed the highly pathogenic Avian Influenza was the cause of Teal, a Chilean Flamingo, and Slater, a Harbor Seal’s death.
“This is sad news for wildlife and for the zoo team. Not only are we facing the first known cases of HPAI in animals in our care, but we’ve lost two amazing animals,” said Director of Veterinary Services Lester E. Fisher and Dr. Kathryn Gamble in a statement. “While highly pathogenic avian influenza is a naturally occurring virus in free-ranging waterfowl, more mammal species have been reported to be susceptible to HPAI since 2022.”
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The zoo was unable to confirm the source of the exposure, but the Centers for Disease Control say that HPAI is spread through saliva, nasal secretion and the feces of infected birds.
They did say that zoo visitors are not at risk of contracting the disease from the animals at Lincoln Park zoo.
“Because highly pathogenic avian influenza is spread by free-ranging birds, it is no riskier to visit Lincoln Park Zoo than to enjoy a walk outdoors,” said President & CEO and ornithologist Megan Ross. “The zoo remains a safe place to connect with the animals in our care.”
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The zoo has been monitoring HPAI, so there is a response plan in place. The plan addresses staff and animals. It includes personal protective equipment and removing cross contamination between species while monitoring individual animal behavior, according to a statement by the zoo. They have also closed the McCormick Bird House and will be closed until further notice.
The zoo also said in their statement that it’s important to keep personal pets indoors and away from wildlife.
“Sharing this news of highly pathogenic avian influenza in the area is important for our community at large,” said Director of the Urban Wildlife Institute Seth Magle. “To protect yourself, do not handle wildlife. Additionally, keep your pets safe by keeping cats indoors and dogs on a leash away from wildlife.”
Health
Insulin Prices Dropped. But Some Poor Patients Are Paying More.
Maricruz Salgado was bringing her diabetes under control. Thanks to a federal program that allowed health clinics that serve poor people to buy drugs at steeply discounted prices, she was able to pay less than $75 for all five of her diabetes medications every three months.
But in July, the cost of three of those drugs soared. Ms. Salgado, who does not have health insurance, suddenly faced costs of hundreds of dollars per month. She could not afford it.
Her doctor switched her to cheaper medicines. Within days of taking one of them, she experienced dizzy spells so severe that she said could barely keep up with her hectic daily schedule as a phlebotomist and an in-home caregiver. By the time she returned to the doctor in September, her blood sugar levels had ticked up.
“We were in a good place,” said Dr. Wesley Gibbert, who treats Ms. Salgado at Erie Family Health Centers, a network of clinics in Chicago that serves patients regardless of their ability to pay. “And then all the medicines had to change.”
The price hikes at the clinic happened for a reason that is symptomatic of the tangled web of federal policies that regulate drug pricing. In 2024, drug makers lowered the sticker price of dozens of common medications, which allowed them to avoid massive penalties imposed by the American Rescue Plan, the Covid relief package passed three years earlier. But that change backfired for low-income people like Ms. Salgado.
The decision to make these medications more affordable for large swaths of patients has quietly created another problem: a severe financial hit to the clinics that are tasked by the federal government with caring for the country’s poorest people. These nonprofit clinics operate in every state and serve nearly 32.5 million people, or about 10 percent of the country’s population.
“It’s the law of unintended consequences,” said Beth Powell, the director of pharmacy at The Centers, which operates five community health clinics in the Cleveland area. Ms. Powell said that while many consumers benefited from the companies’ decision to lower prices, “for our folks, that is not the case.”
More than 1,000 community health clinics around the country rely on a decades-old federal program that requires drug companies to offer them deep discounts.
Under the 340B program, as it is called, companies typically sell their brand-name drugs to clinics at a discount, at 23 percent or more off the list price. The same discount scheme applies to state Medicaid plans. But if a company raises a drug’s list price above the rate of inflation, a penalty kicks in, forcing it to offer even deeper discounts to the clinics.
For years, that meant that every time a company raised a drug’s list price above inflation, community clinics paid less for it. Many drugs, including insulin, essentially became free.
But the American Rescue Plan made a major change that hit drug companies with even larger penalties for raising prices. In January 2024, companies that continued to raise a drug’s price would have to pay state Medicaid plans every time those drugs were used, potentially costing the industry billions of dollars.
“That was a bridge too far” for the companies, said Antonio Ciaccia, a drug-pricing researcher who advises state governments and employers.
Manufacturers lowered the price of at least 77 drugs in 2023 and 2024, according to an analysis by a nonprofit that Mr. Ciaccia leads. The list includes widely used asthma drugs like Advair and Symbicort, as well as diabetes treatments like Victoza, which Ms. Salgado used before the change.
Once the pharmaceutical companies lowered their list prices, the inflation penalties evaporated. That meant community clinics had to start paying the usual discounts of 23 percent or more off the list price — far more than the pennies they used to pay.
“Unfortunately, the complexities of the U.S. health care system can reduce access and affordability for many,” Jamie Bennett, a spokeswoman for Novo Nordisk, which makes Victoza, said in a statement. “Even when we lower our prices, too often people don’t receive the savings — this is a problem.” She said the company also has patient assistance programs to make its products more affordable.
David Bowman, a spokesman for the Health Resources and Services Administration, which oversees the 340B discounts, did not respond to questions about how community health clinics were affected by the lowered drug prices. He said that other recent policies, including directing Medicare to negotiate the price of drugs, had lowered drug costs for low-income patients.
Because of a six-month lag in the way that 340B discounts work, clinics were hit by the change last July. Some clinics began calling patients before their prescriptions expired, offering to switch them to less expensive medicines even though they sometimes had more serious side effects. Others decided to cover the higher out-of-pocket costs, which required dipping into already scarce reserves.
Ms. Salgado said a nurse from Erie called over the summer to tell her about the pricing changes. Until then, she had paid about $15 for a three-month supply of Victoza, which is injected daily to keep blood sugar down. After July, the cost rose to more than $300.
After a few weeks, Ms. Salgado adjusted to the replacement, Byetta, and her dizziness subsided. But the drug must be injected twice a day instead of once. And Ms. Salgado must now use a special pharmacy 20 minutes from her house to qualify for the federal discount on the two insulin drugs she was switched to, the result of increasingly strict rules that companies are imposing on health clinics.
Ms. Salgado, who is 39, said she is determined to avoid the fate of her mother, who died of diabetes complications at 54. But keeping up with frequent pharmacy visits and medication changes is tough. “Sometimes it does get to a point where it’s like, I just don’t want to do this anymore,” she said.
The changes are also making it harder for community clinics to offer other services.
Under the 340B program, clinics buy the discounted drugs on behalf of their patients. When those patients have insurance, the clinics can then bill insurers for the regular, higher price, pocketing the difference. But now that spread — the difference between how much they pay for the drug and what insurance will cover — has dwindled. That has left clinics with less money to spend on services that are not otherwise covered by government grants or insurance, such as helping patients find housing.
At Valley View Health Center, a network of clinics that serves patients in rural Washington, the 340B money once financed a mental health program that employed eight therapists. In September, the clinic halted the program, laying off the therapists.
“It was such an abrupt change for us that it has definitely affected our ability to care for our patients the way that we needed to,” said Gaelon Spradley, the clinic’s chief executive.
Some patients who have seen costs go up have qualified for patient-assistance programs offered by drug makers. That was the case for Lorena Sarmiento, another patient at Erie Health who uses Lantus, an insulin pen. Last fall, after the 340B discount changed, she was quoted $490 at her pharmacy — the retail price for a box of insulin pens. Erie Health sent her to another pharmacy, which helped her sign up for a manufacturer’s coupon that lowered her cost to $35 per month.
Doctors and pharmacists at several health clinics said such drug-company assistance programs can be hit or miss. Sometimes they last for a limited time or require that a patient reapply regularly. Patients often have to be legal residents of the United States or have a fixed address.
“It’s a lengthy process, and it’s a lot of hoop-jumping,” said Michael Lin, the chief of pharmacy operations at Family Health Centers in Louisville, Kentucky.
Ms. Sarmiento and her husband, Luis, spend about $500 per month on her medical needs, including special food, medications and a glucose monitor. They are no longer facing the highest insulin price, but their costs are still 10 times what they were just a few months ago, when they spent about $10 on three months’ worth of insulin.
Mr. Sarmiento said he tries not to complain. “You always have to look on the good side,” he said. “But lately, that’s been hard.”
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