Health
Forcing an early wake-up time could harm your health, sleep doctors warn
NEWYou can now listen to Fox News articles!
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.
INSUFFICIENT SLEEP LINKED TO MAJOR HIDDEN HEALTH RISK, STUDY REVEALS
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.
Woman stopping an alarm clock (iStock)
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.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
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.
DID HOLIDAY STRESS WREAK HAVOC ON YOUR GUT? DOCTORS SAY 6 SIMPLE TIPS CAN HELP
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.
“About 40% to 50% of our sleep-wake preference is inherited, meaning our internal clock is hardwired,” one expert said. (iStock)
“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.
CLICK HERE FOR MORE HEALTH STORIES
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.
While waking at set times may improve social alignments, it can harm those who don’t naturally fit the mold. (iStock)
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.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
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.
Briefly waking up between REM cycles is normal, and adjusting to those cycles may help people wake up easier. (iStock)
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.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
“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.”
Health
Two Maryland residents monitored for hantavirus after sharing flight with infected cruise ship passenger
NEWYou can now listen to Fox News articles!
Two Maryland residents are being monitored for potential hantavirus exposure, according to the Maryland Department of Health.
Health officials said the Maryland residents were on a flight that included a passenger from the MV Hondius cruise ship who was infected with hantavirus.
Health authorities said they are taking these steps out of an abundance of caution. At this time, the risk to the public in Maryland remains “very low,” state health officials said.
DR MARC SIEGEL: HANTAVIRUS CRUISE OUTBREAK IS ALARMING BUT FEAR IS SPREADING FASTER THAN FACTS
View of the cruise ship MV Hondius docked in the port of Granadilla before setting course for the Netherlands, on 11 May, 2026 in Granadilla de Abona, Tenerife, Canary Islands, Spain. (Europa Press Canarias via Getty Images)
Maryland health officials said the two residents with potential hantavirus exposure were not on the MV Hondius cruise ship, but they were on a flight abroad with a passenger who has the virus.
The department declined to provide additional details about the residents, citing a need to protect their privacy.
Medical staff direct some of the last passengers to be evacuated from the MV Hondius on May 11, 2026 in Tenerife, part of the Canary Islands, Spain. (Chris McGrath/Getty Images)
The two Maryland residents are being monitored during the virus’s incubation period, which can range from four to 42 days. Officials said asymptomatic individuals are not considered infectious.
No hantavirus cases have been reported in Maryland since 2019, and Andes virus infections have never been identified in the state, officials said. Health authorities said they are coordinating with federal and international partners as the situation continues to evolve.
WHAT IS HANTAVIRUS, THE CAUSE OF GENE HACKMAN’S WIFE’S DEATH?
American passengers from the cruise ship MV Hondius arrived in Omaha, Neb., on Monday, May 11, 2026, after flying from Tenerife, Spain. The ship was stricken with hantavirus. (Nick Ingram/AP)
According to the Maryland Department of Health, hantavirus is typically spread through contact with infected rodents, but the strain tied to the cruise ship – the Andes virus – is the only known type capable of person-to-person transmission.
“The hantaviruses that are found throughout the United States are not known to spread between people,” the Centers for Disease Control and Prevention (CDC) said.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
Hantavirus pulmonary syndrome (HPS) is a rare infectious disease that starts with flu-like symptoms and can quickly progress to life-threatening lung and heart problems. Several hantavirus strains can cause the illness, also known as hantavirus cardiopulmonary syndrome, according to Mayo Clinic.
Early symptoms of HPS can include fatigue, fever and muscle aches, with about half of all patients also experiencing headaches, dizziness, chills and abdominal problems, like nausea, vomiting and diarrhea, according to the CDC.
HPS has a nearly 40% fatality rate in those who are infected, according to the CDC. Similar hantavirus cases have been reported in Arizona, California and Georgia.
Use left and right arrow keys to navigate between menu items.
Use escape to exit the menu.
Sign Up
Create a free account to access exclusive content, play games, solve puzzles, test your pop-culture knowledge and receive special offers.
Already have an account? Login
Health
Pediatricians group stands up for kids’ rapidly shrinking recess time: ‘Very powerful benefit’
NEWYou can now listen to Fox News articles!
Recess may look like downtime, but pediatricians say cutting it could cost kids far more than a few minutes on the playground.
The American Academy of Pediatrics released updated guidance for the first time in more than a decade that urges schools to protect recess, highlighting that the unstructured break delivers major benefits for kids’ health, learning and behavior.
“It has a very powerful benefit if it’s used to the fullest,” said Dr. Robert Murray, a lead author of the new guidance, which was published Monday in the journal Pediatrics.
Researchers say recess helps students reset between lessons, improving focus and memory. It also gives kids time to build social skills, boost confidence and stay physically active, a key factor as 1 in 5 U.S. children and teens struggle with obesity.
THIS SIMPLE OUTDOOR ACTIVITY CAN IMPROVE AMERICANS’ HEALTH, SAYS GOVERNOR
Students play ball during recess at St. Agnes Elementary School in Phoenix, Ariz., on March 3, 2020. (Dario Lopez-Mills/AP)
Despite those benefits, recess time has been shrinking for years. Since the mid-2000s, up to 40% of school districts have reduced or eliminated it, according to data from the Springboard to Active Schools group and U.S. Centers for Disease Control and Prevention.
The group is pushing schools to reverse that trend, recommending at least 20 minutes of daily recess and multiple breaks. It further warned against using it as punishment.
Whittier Elementary School students enjoy recess in Mesa, Ariz., on Oct. 18, 2022. (Matt York/AP)
“If the child is disruptive or rude and disrespectful, recess is one of the things that teachers use to punish kids,” Murray said, noting that those students often need it most.
GOV. KATHY HOCHUL: WHY NEW YORK IS SAVING EDUCATION BY GETTING PHONES OUT OF CLASSROOMS
Doctors also stress that recess isn’t just for younger children. As screen time rises, older students need time to unplug, move and recharge.
Elementary school students play tag outside on the grass during recess. (iStock)
“As kids get older, they’re more on their screens,” said Dr. Lauren Fiechtner, a pediatric specialist. “So it’s really helpful, I think, for outdoor activity and recess to be happening. Recess is great. We all kind of need recess.”
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
In other countries such as Denmark, Japan and the United Kingdom, students already get more frequent breaks, often after every 45 to 50 minutes of instruction. Experts say this model could help U.S. schools improve both learning and student well-being.
The Associated Press contributed to this report.
-
World3 minutes agoTrump administration rejects UN migration declaration, says ‘mass migration was never safe’
-
Politics9 minutes agoStacey Abrams hit with subpoena in alleged campaign finance violations saga: ‘No one is above the law’
-
Health15 minutes agoTwo Maryland residents monitored for hantavirus after sharing flight with infected cruise ship passenger
-
Sports21 minutes agoCraig Morton, quarterback who led the Broncos to their first Super Bowl appearance, dead at 83
-
Technology27 minutes agoRobotaxi drives off from airport with passenger’s suitcase
-
Business33 minutes agoL.A. port traffic rises in April despite trade disruption, higher fuel costs
-
Entertainment39 minutes agoEntertainment mogul Byron Allen to acquire Buzzfeed, HuffPost
-
Politics51 minutes agoOversight chair seeks information from OpenAI’s Sam Altman about potential financial conflicts