Health
To improve your sleep, do this activity before bed, experts suggest
Restful sleep could be a few squats away.
Participating in evening exercise could help promote better rest at night, according to new research published in the journal BMJ Open Sport & Exercise Medicine.
In particular, short bouts of resistance or strength training at night — including exercises like squats, calf raises and standing knee raises — were found to have a positive impact on sleep quality and quantity.
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In the randomized trial, 28 participants each completed one of two four-hour sessions.
One consisted of prolonged sitting. In the other session, the participants sat but took breaks every half-hour to complete three minutes of bodyweight resistance exercises.
Evening exercise has the potential to improve a person’s sleep period and total sleep time, the study revealed. (iStock)
The regular activity breaks were shown to increase average sleep period time and time spent asleep by nearly 30 minutes.
The New Zealand-based researchers did not note a significant effect on mean sleep efficiency (the ratio of total sleep time to total time in bed), wake after sleep onset (the total amount of time that a person is awake after having initially fallen asleep) or the number of awakenings during the night.
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“Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time, and does not disrupt other aspects of sleep quality or subsequent 24-hour physical activity,” the researchers concluded.
Health benefits of evening exercise
Sleep expert Dr. Wendy Troxel, a senior behavioral and social scientist at the Rand Corporation in Utah, called this study “really exciting” in an interview with Fox News Digital.
Troxel considered the findings “particularly notable,” as there has been “controversy” surrounding the optimal timing and intensity of exercise in relation to sleep.
Walking in the evening, particularly after dinner, has a plethora of benefits, according to experts. (iStock)
“These are very short bouts of relatively low-intensity physical activity that anyone could do in their evening hours,” she said.
“And I think it really speaks to the potential harms of extended periods of sedentary activity.”
“Whether you’re old or young, we see benefits of exercise after dinner in particular.”
Being excessively sedentary comes with a “number of health consequences,” the expert warned, including a 30% increased mortality risk.
“So, this suggests that just little bouts of physical activity in the evening hours, to get you off the couch and moving … could have benefits for your sleep and your health more globally,” Troxel added.
Short breaks of light physical activity leading to better sleep speaks to the “harms of extended periods of sedentary activity,” said a sleep expert. (iStock)
Celebrity personal trainer Kollins Ezekh in Los Angeles confirmed that evening exercise can help promote better sleep by reducing stress and anxiety.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body,” he told Fox News Digital.
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Exercising before bedtime can also lower the body’s core temperature, signaling that it’s time for rest, according to the fitness expert.
“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he added.
In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism and improve digestion, according to Ezekh.
A personal trainer recommends doing yoga or Pilates in the evening as a way to stretch and relax before bedtime. (iStock)
Troxel agreed that engaging in small exercise breaks can tire out the body without causing pain or overstimulation.
“It helps to prepare your body and your brain by reducing stress and expending some energy for a good night’s sleep,” she said.
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Small bouts of activity will also help the brain separate pre-bedtime activities from actual bedtime, she added.
“If you’re just sitting on the couch doing nothing for hours prior to bedtime, it’s hard for the brain to distinguish, ‘OK, bed is the time for real rest and restoration,’” she said.
Best exercises for nighttime
To avoid overstimulation, Ezekh recommended choosing low- to moderate-intensity exercises in the evening.
These might include yoga or Pilates that focus on mindful breathing, stretching and relaxation, “which can help you unwind before bed,” he said, as well as light cardio.
“Keeping the intensity moderate ensures that your body can relax into sleep rather than being wired,” said one expert. (iStock)
“A brisk walk or easy cycling can help burn off energy without making you too energized before sleep,” the trainer added.
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Bodyweight exercises such as squats, lunges or push-ups are also a great option, Ezekh said.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body.”
Dr. Tina Sadarangani, nurse practitioner and assistant professor at the NYU College of Nursing, told Fox News Digital that everyone should engage in low-impact exercise, like brisk walks, after the last meal of the day.
“Whether you’re old or young, we see benefits of exercise after dinner in particular,” she said.
“We get steadier blood sugar, smoother digestion and a happier mood, and I can’t think of a single population that wouldn’t benefit from that.”
An expert suggests that everyone should engage in low-impact exercise before bed. (iStock)
In addition to movement before bed, Sadarangani recommends avoiding screen exposure before bedtime, along with stimulants like caffeine, alcohol, or tobacco and nicotine products.
It’s also important to create an environment that’s conducive to slumber, she added.
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“We have to give our bodies the signal that it’s time to sleep.”
Fox News Digital reached out to the study researchers for comment.
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As Los Angeles battles the worst wildfires in the city’s history, thousands of people have been displaced or have seen their homes burn to the ground.
Around 130,000 people were ordered to evacuate and some 10,000 structures were destroyed, according to the Associated Press. At least 10 people have died as a result of the blazes.
The devastation of the fires has undoubtedly taken a grave toll on the psyches of those affected, experts agree.
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Fox News Digital spoke with celebrities and mental health experts, who offered the following guidance for the people impacted.
Recognize your feelings
For those who have experienced a loss from the fires, common reactions include shock, disbelief and confusion, according to David Kessler, a grief counselor in Los Angeles and founder of Grief.com.
“I call it grief brain,” he told Fox News Digital.
Luke Dexter reacts as he sifts through the remains of his father’s fire-ravaged beachfront property in the aftermath of the Palisades Fire on Jan. 10, 2025 in Malibu, Calif. (AP Photo/John Locher) (AP Newsroom)
“Your mind is trying to comprehend what happened, and it’s a hard thing for it to do, because this is unimaginable that your house, your safety, is suddenly gone.”
Not all grief is related to death, Kessler noted, as there are many different types of losses.
“I always say grief is a change you didn’t want — and certainly a fire is a change we didn’t want,” he added.
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It’s important to “self-validate” the reality of the loss, he said.
“People might give you toxic positivity of, ‘well, at least no one died,’” he said. “And while that’s true, the reality is you still have lost your home. Don’t let anyone minimize that.”
“The loss of a home is devastating and it can take years to recover.”
“I think we’re going to deal with a lot of depression after this, a lot of sadness.”
Actor Steve Guttenberg, who lives in Pacific Palisades, California, where fires erupted on Tuesday, shared how the disaster has impacted his own mental health.
“I’ve seen so much tragedy the last three or four days that I’ve got to be careful to … keep a hold of my mind,” he said in an interview with Fox News Digital.
“And I think that we’re going to deal with a lot of depression after this, a lot of sadness. And it’s going to be really tough because this is like nothing you’ve ever seen.”
Actor Steve Guttenberg, who lives in Pacific Palisades, California, where fires erupted on Tuesday, shared how the disaster has impacted his own mental health. (AGUSTIN PAULLIER/AFP via Getty Images; Fox News)
Gutenberg noted that while it’s “very normal” to be down, he is trying not to let himself “go down that hole.”
“But I’m pretty sad about this,” he added.
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Jonathan Alpert, a psychotherapist in Manhattan and Washington, D.C., noted that the grief following the Los Angeles fires is “profound.”
“It’s not just about the physical loss of homes or belongings — it’s also about the sense of safety and normalcy that has been lost,” he told Fox News Digital.
“It’s important for people to feel emotions and not ignore them. This is a normal reaction to such overwhelming loss and tragedy.”
Reach out for support
Guttenberg emphasized the importance of maintaining connections with others and drawing support from the community during a disaster of this magnitude.
“We’re social animals — we need people,” he said. “So I’m reaching out to my friends. There’s no way to meet right now because it’s so dangerous — so the best thing you cn do … is call and reach out and maybe you can drive somewhere.”
Experts agreed that it’s essential to avoid isolating yourself after a loss. “We need to be taken care of. We need other people around us.” (AP Newsroom)
Most of the people in town have evacuated, he pointed out. “There’s probably 10% of the population left here. Or less.”
Kessler reiterated that connection is critical after this type of trauma. “We need to be taken care of. We need other people around us. People equal safety,” he said.
“We need other people around us. People equal safety.”
Pastor Jesse Bradley of Grace Community Church outside Seattle, Washington, agreed that it’s essential to avoid isolating yourself after a loss.
“We need God and we need each other. Community is vital,” he told Fox News Digital.
“Family, friends and neighbors care about you. God sends His love through these people. Reject isolation. Don’t shut down and don’t shut people out.”
Take action
“In times of crisis such as this, regaining even small amounts of control can be grounding,” Alpert said.
He recommends creating a plan for what’s next, whether it’s finding temporary housing, accessing local resources or starting the process of rebuilding.
“Taking action — no matter how small — can help you move forward.”
Ben Treger hugs his wife Sarah Treger after finding his grandfather’s watches at the remains of their Pacific Palisades home on Thursday, Jan. 9, 2025. “If you do have survivor’s guilt, I always say the best thing is to take action,” one expert advised. (Juan Carlo/Imagn)
Kessler agreed, noting that people who are in the area but did not experience loss may feel a sense of relief mixed with guilt.
“If you do have survivor’s guilt, I always say the best thing is to take action,” he advised.
In the longer term, advocacy efforts can be a powerful tool in dealing with trauma, Alpert noted.
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“Working to improve fire prevention policies, supporting relief efforts or helping neighbors rebuild can provide a sense of purpose and empowerment during this difficult time,” he said.
Some people may be angry about the systems that failed to prevent the fires in the first place, Alpert acknowledged, and this anger can be a “powerful motivator.”
“Taking action — no matter how small — can help you move forward.”
“Use that energy to demand better, but don’t get stuck on the anger,” he advised.
“By holding leaders accountable for the policies — or lack thereof — that contributed to this devastation, and by asking the right questions and demanding answers, you might start to feel better.”
Seek professional help as needed
“The L.A. fires no doubt will not just leave physical scars, but deep emotional ones, too,” Alpert said.
“For many people, the fear, panic and helplessness experienced during the fires don’t just disappear — they linger, creating flashbacks, anxiety and difficulty functioning.”
“For many people, the fear, panic and helplessness experienced during the fires don’t just disappear — they linger, creating flashbacks, anxiety and difficulty functioning.” (iStock)
In many cases, this can lead to post-traumatic stress disorder (PTSD). Symptoms of this condition can include vivid memories of the fires, nightmares, hypervigilance or avoidance of anything that reminds someone of the event, Alpert said.
“It’s important to see this not as weakness, but rather, the mind’s and body’s way of trying to cope with extreme stress.”
“While the fires were devastating, they don’t diminish your strength or character.”
As you seek help, it’s also important to understand that PTSD doesn’t define you, he added.
“It’s a part of your experience, not your identity. While the fires were devastating, they didn’t diminish your strength or character.”
Lean on your faith
For those who have experienced traumatic grief, Kessler emphasized the importance of faith and spirituality.
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“They help ground us in a world full of fear,” he said. “And when we’ve lost everything, it can feel like our faith is the one thing we have to hold onto.”
During a time of crisis, Guttenberg said it’s important to “rely on anything that you believe in.”
Cesar Plaza becomes emotional while looking at his home destroyed by the Eaton Fire in Altadena, California, on Jan. 9, 2025. “It’s easy to be consumed with what you no longer have,” a pastor told Fox News Digital. (AP Photo/Nic Coury) (AP Newsroom)
“If you believe in your mom and dad, you rely on them, your brothers and sisters, your friends, your family. God, the universe.”
Above all, he added, “Just remember, you’re not alone. God is always with you. Jesus is always with you. You’ve got to hang on to that.”
Find ways to exercise gratitude
During times of hardship, it’s important to recognize the good things that are still in your life, Pastor Bradley said.
“It’s easy to be consumed with what you no longer have,” he told Fox News Digital.
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“You need to be intentional to take inventory of the blessings in your life. For example, you might lose a home or business, but you still have family.”
This mindset will help you keep a healthy perspective and protect gratitude, Bradley added.
Health
Scientists May Be Able to Make Grapefruits Compatible With Medications They Currently Interfere With
You may be among the millions of people who have seen a surprisingly specific warning like this on the labels of drugs you take:
Avoid eating grapefruit or drinking grapefruit juice while using this medication.
Such warnings are issued for dozens of substances, including docetaxel, a cancer drug; erythromycin, an antibiotic; and some statins, the cholesterol-lowering drugs prescribed to more than a third of American adults over 40.
The problem is a set of molecules, furanocoumarins. High levels of furanocoumarins interfere with human liver enzymes, among other processes. In their presence, medications can build up to unhealthy levels in the body. And grapefruits and some related citrus fruits are full of them.
But there is no such warning for other kinds of citrus, such as mandarins and other oranges. Citrus researchers at the Volcani Center in Israel reported Wednesday in the journal The New Phytologist that, by crossing mandarins and grapefruit, they’ve uncovered genes that produce furanocoumarins in some citrus fruits. It’s a finding that opens the possibility of creating grapefruit that doesn’t require a warning label.
Scientists had worked out the compounds’ structures and pieced together a basic flowchart of how they are made years ago, said Yoram Eyal, a professor at the Volcani Center. But the precise identities of enzymes catalyzing the process — the proteins that snip off a branch here, or add a piece there — remained mysterious. He and his colleagues knew that one way to identify them was to breed citrus high in furanocoumarins with those without. If the offspring of such a cross had varying levels of the substances, it should be possible, by digging into their genetics, to pinpoint the genes for the proteins.
“We were afraid to approach it, because it’s very time-consuming and it takes many years,” he said, noting how involved it can be to grow new trees from seeds and assess their genetics. “But finally, we decided we have to dive in.”
When they examined the offspring of a mandarin and a grapefruit, the researchers saw something remarkable. Fifty percent of the young plants had high levels of furanocourmains, and 50 percent had none. That particular signature meant something very specific, in terms of how the ability to make these substances is inherited.
“We saw there was only one gene that could have controlled it,” said Livnat Goldenberg, a Volcani Center researcher who is the lead author of the new study.
The researchers soon identified the gene controlling the production of furanocoumarins in leaves and fruit, which produces an enzyme called 2-oxoglutarate-dependent dioxygenase, or 2OGD for short. Mandarins, it turns out, have a mutated form of this gene that keeps the enzyme from functioning properly. This version cropped up in all the mandarin and orange varieties the researchers checked, explaining why they do not cause the same problems as grapefruit in people taking prescription medications. In these plants, furanocoumarin production is paused.
With gene editing technology, it should be possible to alter the gene in grapefruit as well, Dr. Eyal suggests. The team at the Volcani Center is now exploring that project.
Looking at how widespread this mutated version is in mandarins and some other citrus, the scientists speculate that some gene nearby on the genome must play an important role in a highly prized trait. A long-ago citrus breeder, selecting for some unknown quality, must have unwittingly spread this furanocoumarin-busting version of the gene to an ancestor of modern varieties of mandarins and oranges.
All these years later, that person’s work is coming to light, under the gaze of geneticists, who may, someday, put grapefruit back on the menu.
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