Health
New Year can bring better sleep at night if you follow these 9 smart steps
When it comes to setting healthy resolutions for the New Year, sleep is just as essential as nutrition and exercise, experts agree.
A lack of sleep can put you at a greater risk for obesity, high blood pressure, type 2 diabetes, heart disease, poor mental health and even early death, according to the Centers for Disease Control and Prevention (CDC).
Also, a sleep deficit can adversely impact mood, productivity and focus throughout the day.
SLEEPING LONGER OVER THE WEEKEND COULD HELP PREVENT HEART ATTACKS, SAYS STUDY
Below are nine of the most noteworthy sleep findings that Fox News Digital has covered over the past 12 months.
Each of these findings can bring you better sleep in the year ahead.
A lack of sleep can put you at a greater risk of obesity, high blood pressure, type 2 diabetes, heart disease, poor mental health and even early death, according to the CDC. (iStock)
1. Catching up on sleep during the weekends could have health benefits
A study published in the journal Sleep Health found that people who slept for at least one hour longer on weekends had lower rates of cardiovascular disease compared to those who didn’t get catch-up sleep.
The biggest benefit was seen in those who got less than six hours of sleep on weekdays and slept for at least two extra hours on weekends.
People who slept for at least one hour longer on weekends had lower rates of cardiovascular disease compared to those who didn’t get catch-up sleep. (iStock)
Although this was an observational study, Dr. Marc Siegel, clinical professor of medicine at NYU Langone Medical Center and a Fox News medical contributor, said he believes the finding is valid.
“More sleep brings your metabolism down to a lower level where the risks are lower,” he said.
2. Not everyone needs 8 hours of sleep each night
Most people tend to focus on the number of hours of shuteye they get each evening, but experts say that might not be the most important metric.
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In November, Harvard researchers presented study findings that showed sleep regularity — drifting off and waking up at around the same time each day — could be even more important than quantity.
Consistency of sleep may be more important than the number of hours of shuteye, experts say. (iStock)
“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,” one of the researchers told Fox News Digital.
3. Sleep tracking is beneficial — until it goes too far
Using a wearable tracking device can help people get a healthy duration and quality of sleep — but when they fixate too much on that data, it can lead to a disorder called orthosomnia.
SLEEP TRACKING GOING TOO FAR? YOU MIGHT BE SUFFERING FROM THIS CONDITION, EXPERT SAYS
The Journal of Clinical Sleep Medicine coined the term to describe patients who are “preoccupied or concerned with improving or perfecting their wearable sleep data.”
Fixating too much on sleep tracking data can lead to an anxiety disorder called orthosomnia. (iStock)
People who become obsessive or anxious about sleep tracking should take a break from tracking and/or consult with a sleep specialist, experts say.
4. Sleep and mental health are closely linked
A majority of people (78% of respondents) found that a lack of sleep is negatively affecting their mental health, according to a fall report from Calm, the maker of the sleep and meditation app.
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“Sleep deprivation affects your psychological state and mental health,” Dr. Raj Dasgupta, chief medical adviser at Sleepopolis in California, told Fox News Digital.
“And those with mental health problems are more likely to have insomnia or other sleep disorders.”
People who have sleep difficulties that impact their mental health — or vice versa — should consult with a specialist, experts say.
5. Winter is the season for the most sleep struggles
Six in 10 Americans said their sleep routines feel different during the winter than in other seasons, according to a survey commissioned by Mattress Firm and conducted by OnePoll between Sept. 26 and Sept. 29.
SLEEP PROBLEMS WORSEN DURING THE WINTER, US ADULTS SAY IN NEW SURVEY
A quarter of people said it is most difficult to wake up during the winter and 21% said the season makes them feel more tired.
A quarter of people said it is most difficult to wake up during the winter and 21% said the season makes them feel more tired. (iStock)
“One of the best things you can do for your body is to get active during the day and give it a relaxing environment for sleep,” said Dr. Jade Wu, sleep adviser at Mattress Firm in North Carolina, as reported by SWNS.
6. If you wake up and can’t fall back asleep, checking the clock is a bad idea
It may be tempting to look at your phone or clock when sleep is interrupted, but according to experts, that could make it more difficult to drift back off.
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“Checking the time can increase stress and make it harder to sleep,” Dr. Biquan Luo, a San Francisco sleep expert, told Fox News Digital.
“Additionally, if you check the time on your phone, the contents of the phone may be too stimulating, which further prevents you from relaxing and falling asleep.”
Experts advise against checking the time if you wake up in the middle of the night, as it can increase stress and anxiety. (iStock)
Instead, Luo recommended trying such techniques as progressive relaxation, breathing exercises, white noise machines and other methods to help you relax.
If that doesn’t work within 10 or 15 minutes, she said it’s best to get out of bed and engage in a quiet, low-stimulation activity.
7. The wrong mattress can be detrimental to sleep
Your choice of mattress can make or break the quality of your sleep, experts agreed.
Sleeping on a hard mattress can increase the chances of getting poor sleep by 78%, according to data from Sleep Doctor.
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Some common signs that you might need a new mattress include difficulty falling asleep, aches and pains in the morning, allergy symptoms or visible signs of wear.
Sleeping on a hard mattress can increase the chances of getting poor sleep by 78%, according to data from Sleep Doctor. (iStock)
When choosing a new mattress, your sleep position, body type and personal preferences for feel and materials should all come into play, according to Dr. Shelby Harris, director of sleep health for the website Sleepopolis and a licensed clinical psychologist at Albert Einstein College of Medicine in New York.
8. Proper lighting is key to sleep
External light can be a major sleep disruptor, warned Harris.
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“If your bedroom windows allow external light, such as streetlights, into your room, it’s important to have curtains or blinds to block out this light and avoid sleep disruptions,” she told Fox News Digital.
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Other offenders include the blue light that is emitted from cell phones, computers and tablets.
Instead, experts recommend using orange or sunset-colored lights ahead of bedtime and keeping lights dim.
9. A WWII-era military sleep method could help with insomnia
A method used by the U.S. military during World War II could help people fall asleep in less than five minutes, some claim.
A method used by the U.S. military in World War II could help people fall asleep in less than five minutes, some claim. (iStock)
The “military sleep technique” involves relaxing every muscle in the body, starting with the face and working your way down, while taking slow, deep breaths.
WWII-ERA MILITARY SLEEP METHOD COULD HELP INSOMNIACS NOD OFF QUICKLY, SOME CLAIM: ‘PEACE AND CALM’
“Muscle relaxation going down the body, along with a focus on deep breathing, can be an effective way to both increase relaxation and reduce thinking,” Dr. Alex Dimitriu, founder of Menlo Park Psychiatry & Sleep Medicine in California, told Fox News Digital.
“It works even better with the final steps, which focus on increasing visualization and clearing the mind of thought.”
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As winter weather moves in, cozy essentials like scarves, plush throws and heated bedding become everyday comforts.
But dermatologists caution that these cold-weather favorites can secretly undermine skin health — trapping sweat and bacteria, causing irritation and exposing the skin to excess heat.
Choosing the right materials for wellness — and using them safely — can make a big difference.
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Here are five winter must-haves and gift ideas, with expert tips on how to keep skin healthy and happy while staying warm this season.
Soft scarf, $19.99, Amazon.com
Scarves made of natural fiber, like this one that is 100% cotton, may help if you’re prone to irritation. (Amazon)
A soft scarf is a staple for cold days and an easy way to elevate a winter outfit.
Yet, if breakouts are appearing along the neck, jawline or chest, that favorite accessory may be part of the problem.
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“You should wash your scarf as often as your clothes to prevent breakouts,” Annabelle Taurua, a beauty expert at Fresha, a beauty and wellness booking platform headquartered in London, told Fox News Digital.
Cotton is a better choice than polyester, she also noted, as it’s more breathable and allows sweat to evaporate.
Fluffy blankets, $28.97, Potterybarn.com
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin — which can clog pores and encourage bacteria growth. (Pottery Barn)
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin, which can clog pores and encourage bacteria growth.
Rough textures or infrequent washing can also irritate sensitive skin and worsen breakouts.
CLICK HERE FOR MORE HEALTH STORIES
“Regularly wash your blankets, especially those made from synthetic or fluffy materials, to remove built-up oils and dirt,” Taurua advised.
She recommended breathable materials like cotton or linen, as well as hypoallergenic options for anyone prone to irritation.
Good set of sheets, $49.99, Amazon.com
Much like scarves, natural fibers are the way to go for your linens to avoid irritation. (iStock)
Cold weather makes lingering in bed especially tempting, but lying on unwashed bedding can worsen acne.
Pillowcases and sheets quickly collect oil, bacteria and dead skin cells, which transfer directly onto the face.
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“Washing bedding frequently is important,” Taurua said. “You should aim to change and wash your pillowcases every two to three days and your sheets at least once a week.”
Heated blanket, $33.99, Walmart.com
Heated blankets are a great way to stay warm during the winter. (Walmart)
When using a heated blanket, start with the lowest heat setting and limit use, said Taurua.
“Once you’re warm, switch to a regular blanket,” she advised.
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She also said it’s best to avoid direct contact for long periods to reduce irritation.
Hot water bottle, $12.99, Amazon.com
A traditional winter staple, hot water bottles offer quick comfort — but they come with risks similar to heated blankets, including burns, scalding and long-term heat-related skin damage.
Hot water bottles should never be filled with boiling water, experts advise. (Amazon)
“Never fill a hot water bottle with boiling water,” Taurua said.
“Only use hot, not boiling, water, and fill it to a maximum of two-thirds.”
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
She recommended wrapping the bottle in a towel or cover to avoid direct skin contact and limiting use to around 20 minutes.
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Comedian Amy Schumer, 44, has recently come clean about her struggle with Cushing’s syndrome, leading to a dramatic weight loss.
Schumer’s transformation has sparked conversation online, to which she responded in a now-deleted Instagram post that shut down speculation about cosmetic enhancements.
“I didn’t lose 30lbs — I lost 50,” she emphasized on social media, adding that she does not get Botox or filler.
AMY SCHUMER DROPPED 50 POUNDS TO BATTLE DISEASE THAT ‘CAN KILL YOU’ IF UNTREATED
Schumer doubled down that her weight loss was not about her appearance, but about staying alive.
“Not to look hot, which does feel fun and temporary,” she said. “I did it to survive. I had a disease that makes your face extremely puffy that can kill you, but the internet caught it and that disease has cleared.”
Amy Schumer attends Variety’s 2024 Power of Women: New York event on May 2, 2024, in New York City on the left. On the right, Schumer later poses for a photo posted to Instagram after her weight loss. (Marleen Moise/WireImage; Amy Schumer/Instagram)
“Sorry for whatever feeling it’s giving you that I lost that weight,” she added. “I’ve had plastic surgery over the years and I use [Mounjaro]. Sorry to anyone they let down. I’m pain free. I can [play] tag with my son.”
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The actress also addressed her shifting hormones, saying that she’s “happy to share more if anyone has any questions about how I’m looking or feeling or where I am in my perimenopause process.”
“I didn’t lose 30lbs — I lost 50,” Schumer emphasized on social media, adding that she does not get Botox or filler. (Amy Schumer/Instagram)
What is Cushing’s syndrome?
Schumer previously revealed that she had been diagnosed with Cushing’s syndrome, a hormonal disorder that can cause extreme swelling, fatigue and potentially fatal complications.
Dr. Peter Balazs, a hormone and weight loss specialist in New Jersey, provided more details on the condition in an interview with Fox News Digital.
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“Cushing’s syndrome is caused by prolonged, high exposure to cortisol, which is your body’s main stress hormone,” he said. “Usually, the excess cortisol is a result of prolonged steroid use. We see this many times with patients who have some autoimmune disorder.”
Balazs said the “key” to Cushing’s syndrome is not just weight gain, but a “specific redistribution” of fat caused by too much cortisol.
Amy Schumer is photographed during a guest interview on The Tonight Show Starring Jimmy Fallon on Feb. 13, 2024 (left), and later seen walking through midtown New York City on Oct. 28, 2025 (right). (Todd Owyoung/NBC via Getty Images; Raymond Hall/GC Images/Getty Images)
Fat may be driven to the abdomen, chest, upper back (referred to as a “buffalo hump”) or face, sometimes considered “moon face,” the doctor said.
Cortisol also breaks down protein, which leads to a thinning in the arms and legs. “Weight gain can be tough, involuntary and hard to manage,” Balazs added.
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Cortisol stimulates “hunger centers” in the brain, raises blood sugar and promotes fat storage, especially deep belly fat, according to the doctor.
Cushing’s syndrome can also cause high blood pressure, bone loss and sometimes type 2 diabetes, per Mayo Clinic.
In addition to weight gain in certain areas, other symptoms may include pink or purple stretch marks on the stomach, hips, thighs, breasts and underarms, as well as acne, slow wound healing, and thin, frail skin that bruises easily.
With Cushing’s syndrome, fat may accumulate in the abdomen, chest, face or upper back (referred to as a “buffalo hump”). (iStock)
Women with Cushing’s syndrome often experience thick, dark hair on the face and body, as well as irregular periods. Symptoms among men can include a lower sex drive, reduced fertility and erectile dysfunction.
Mayo Clinic listed other potential symptoms, including extreme fatigue, muscle weakness, depression, anxiety, irritability, mood swings, trouble with concentration and memory, headache, sleeplessness, skin darkening and stunted growth in children.
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Those with symptoms should contact their doctor immediately, especially if they are taking steroids to treat health issues like asthma, arthritis or inflammatory bowel disease, as these medications can exacerbate the condition.
The Mayo Clinic has reported that the “sooner treatment starts, the better the chances for recovery.”
“I’ve had plastic surgery over the years and I use [Mounjaro],” Schumer stated in a social media post. (George Frey/Bloomberg)
For patients like Schumer, weight loss is typically not the main goal, Balazs noted, but it is a “critical sign” of successful treatment.
“The primary goal is to normalize your high cortisol levels,” he said. “I believe Amy Schumer got treated first for her underlying problem. Once the cortisol is normalized, which is the most important step, there’s a role to use adjunct medications to decrease weight.”
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Among GLP-1s, Mounjaro is an “excellent choice to decrease deep belly fat and increase insulin sensitivity of cells,” Balazs added.
Fox News Digital’s Stephanie Giang-Paunon contributed to this report.
Fox News Digital reached out to Schumer’s rep requesting comment.
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