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.
FOR QUALITY SLEEP, TIMING IS EVERYTHING, EXPERTS SAY: HERE’S THE SECRET OF SUCCESSFUL SLUMBER
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.
LACK OF SLEEP IS COMPROMISING THE MENTAL HEALTH OF 78% OF ADULTS, SURVEY FINDS
“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.
SLEEP INTERRUPTED: WHAT TO DO, AND WHAT NOT TO DO, WHEN YOU WAKE UP AND CAN’T DRIFT BACK OFF
“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.
6 SIGNS YOUR MATTRESS MIGHT BE DISRUPTING YOUR SLEEP, ACCORDING TO EXPERTS
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.
SLEEP EASY: 6 WAYS TO ADJUST YOUR BEDROOM SO YOU GET A GOOD NIGHT’S REST
“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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Jill Biden says Joe’s debate performance made her wonder if he had a stroke
Former first lady Jill Biden revises her account of former President Joe Biden’s disastrous 2024 debate, now alleging she feared he was suffering a stroke. This new statement from the first lady contrasts sharply with her earlier public affirmations of his performance. Contributor Ben Domenech scrutinizes the timing and motivations behind this sudden shift.
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Former first lady Jill Biden has expressed her concerns about former President Joe Biden’s health status, noting that she feared he was having a stroke during a 2024 debate against President Donald Trump.
Biden struggled his way through the performance, with long periods of silence, confused facial expressions and stammered speech. In a recent interview with CBS, Jill Biden commented that she was “frightened.”
“I don’t know what happened,” she said. “I mean, when I watched it, I thought, ‘Oh my God, he’s having a stroke,’ and it scared me to death.”
JILL BIDEN SAYS SHE THOUGHT JOE WAS HAVING A STROKE DURING HIS DISASTROUS 2024 DEBATE PERFORMANCE
A stroke occurs when there is bleeding in the brain or when blood flow to the brain is blocked, according to Mayo Clinic.
Identifying a stroke may be difficult, as symptoms can vary.
Stroke symptoms can include balance loss, weakness, slurred speech, face drooping, confusion and severe headaches. (iStock)
The American Stroke Association (ASA) identifies the following key warning signs, using the acronym “B.E. F.A.S.T.”
- B – Balance loss
- E – Eye (vision) changes
- F – Face drooping
- A – Arm weakness
- S – Speech difficulty
- T – Time to call 911
In a situation in which someone could be having a stroke, “the only” thing to do is to call 911, Fox News senior medical analyst Dr. Marc Siegel told Fox News Digital.
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The doctor emphasized other symptoms to watch for, including weakness on one side, slurred speech, difficulty processing information and confusion.
The ASA also warns that severe headaches can also be a sign of stroke.
At the first sign of stroke, 911 should be contacted immediately, as 1.9 million brain cells die every minute that a stroke goes untreated. (iStock)
Siegel advised against giving the person an aspirin, as it could worsen bleeding in the brain if that is the cause of stroke.
With an ischemic stroke, that type of medication could be helpful.
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The ASA says 1.9 million brain cells die every minute that a stroke goes untreated, which means earlier treatment leads to higher survival rates and lower risk of disability.
“In medicine, we use the term ‘time is brain,’” Siegel said. “This means that the faster you bring the patient to the emergency room, the faster they can receive emergency treatment if indicated to reopen the blocked artery in the brain, if there is one.”
Brain imaging should be done within the first several hours after seeking medical attention for a stroke, according to a top physician. (iStock)
Brain imaging can also be done on arrival at the ER, which should occur within the first several hours, Siegel said.
Anyone who is experiencing a stroke should not drive themselves to the hospital, according to the CDC. Instead, the person should get a ride or call 911 — as treatment begins inside the ambulance.
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About 80% of strokes are preventable, the American Heart Association states.
Prevention includes managing high blood pressure, diabetes, atrial fibrillation and other risk factors.
One in four survivors have another stroke within the next five years, per CDC data, so those at higher risk should prepare a prevention and treatment plan.
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Fox News Digital’s Alexander Hall contributed to this report.
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Health
Single infusion of controversial drug changed severe depression symptoms within hours, study finds
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People experiencing severe depression with suicidal symptoms may not have to wait weeks for traditional antidepressants to take effect.
A recent review suggests that a single intravenous ketamine infusion can provide rapid relief for some patients.
Originally developed as an anesthetic, ketamine is a medicine that can reduce pain and, in some cases, help treat depression, but it can also be misused as a recreational drug, experts warn.
SINGLE DOSE OF POWERFUL PSYCHEDELIC CUTS DEPRESSION SYMPTOMS IN CLINICAL STUDY
Researchers from the University of Connecticut School of Medicine reviewed 26 clinical trials that included more than 1,100 patients. Approximately 626 received ketamine and 540 served as controls who did not take the drug.
Most of the trials included patients with major depressive disorder, but 11.5% included those with bipolar depression and 7.7% included people with both unipolar and bipolar depressive diagnoses.
A recent review suggests that a single intravenous ketamine infusion can provide rapid relief for some patients with treatment-resistant depression. (iStock)
Compared to a placebo, a single treatment significantly reduced depression in just four hours and dramatically lowered suicidal thoughts within 24 hours, the study found.
Patients reported fewer depressive symptoms after a week and reduced suicidal thoughts for up to a month after one ketamine infusion. Those who received repeated ketamine infusions showed a similar reduction of suicidal and depressive symptoms at the end of the treatment.
WHAT IS KETAMINE THERAPY? MORMON REALITY STARS TOUT CONTROVERSIAL TREATMENT
The most common adverse effects of ketamine – including headaches, numbness, dissociation (“out of body” experiences), nausea, dizziness and visual disturbances – were temporary and resolved within hours of the infusion.
Rarer, more serious side events included hospitalization, suicide attempts and suicide, but most were unrelated to ketamine, the review stated.
The analysis was published in May in JAMA Psychiatry.
Treatment-resistant depression
Major depressive disorder is a formal psychiatric diagnosis affecting approximately 280 million people globally, according to recent research.
Effective treatment involves a combination of therapy and medication, frequently antidepressants. However, for a few patients, symptoms do not respond to multiple therapies, a condition known as treatment-resistant depression, doctors say.
“When all existing treatment options fail, patients with severe depression could consider ketamine infusions.”
These patients are at a higher risk of very serious, sometimes tragic consequences, including suicidal thoughts, suicide attempts and death.
“When all existing treatment options fail, patients with severe depression could consider ketamine infusions,” lead author Taeho Greg Rhee, PhD, of the University of Connecticut School of Medicine, told Fox News Digital. “This is still a safer option when compared to electroconvulsive therapy (ECT).”
Compared to a placebo, a single treatment significantly reduced depression in just four hours and dramatically lowered suicidal thoughts within 24 hours, the study found. (iStock)
Traditional antidepressants stabilize mood by slowly elevating serotonin levels in the brain, but it can take weeks for the full effect to be achieved.
Ketamine, in contrast, works rapidly by blocking glutamate, a neurotransmitter that can impact emotions negatively when levels are too high in the brain, according to Cleveland Clinic.
Implications for care
The authors say their findings have two important potential clinical applications.
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First, ketamine’s rapid effects can be a life-saving treatment in the emergency room for patients presenting with suicidal ideation.
Experts caution that the medication should only be administered in closely monitored settings, such as clinics, to ensure safe treatment. (iStock)
Second, the effects of a single ketamine infusion are relatively short-lived – as almost all patients relapsed with depressive symptoms after a single infusion – so those with treatment-resistant depression will need repeated sessions.
“While intravenous ketamine is not yet FDA-approved for treating depression, it may still be used with off-label indications for those with severe depression and/or with a high risk of suicidal behaviors,” said Rhee.
Experts urge caution despite promise
Dr. Lama Bazzi, a psychiatrist in private practice in New York City, has had several patients receive ketamine infusions.
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“For a small subset of patients in a major depressive episode or struggling with suicidal thoughts, intravenous ketamine can be genuinely lifesaving,” Bazzi, who was not involved in the study, told Fox News Digital. “The relief they experience is almost immediate, offering them distance from the intensity of their emotions.”
However, she cautions that the medication should only be administered in closely monitored settings, such as clinics, to ensure safe treatment.
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Ketamine is not a panacea, Rhee agreed, warning of the potential risk of abuse and addiction.
“It should only be used medically,” he advised.
Ketamine’s rapid effects can be a life-saving treatment in the emergency room for patients presenting with suicidal ideation, some experts claim. (Getty Images)
Dr. Marc Siegel, Fox News senior medical analyst, noted in previous comments to Fox News Digital that ketamine is increasingly being used to treat severe depression, but emphasized that it should be administered under careful medical supervision because of its potential risks.
Study limitations
Although the studies compared ketamine with a placebo, some patients may have realized they were receiving the drug. This could have influenced how they reported their symptoms and how effective they perceived the treatment to be, according to the researchers.
“It should only be used medically.”
Another limitation is the small sample size of the studies, which could make the effects seem disproportionately magnified.
Also, as this was a review of many different studies, it is challenging to apply the findings to the general population, the researchers noted.
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“While long-term outcomes have not been studied, I believe that when patients are severely depressed or suicidal, ketamine is sometimes the only choice that almost always works,” Bazzi added.
Anyone interested in exploring alternative depression treatments should first consult a doctor.
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