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Yahoo
a day ago
- Health
- Yahoo
This 1 Habit Will Transform the Quality of Your Sleep, Says New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that consistent workout routines raises the likelihood of sleeping well. The more times people did at least 10 minutes of moderate-to-vigorous physical activity during a five-day period, the better, deeper sleep they had. Here's why doctors and experts say the secret to better sleep lies in your sweat seshes. If your bedtime routine features an intensive, multi-step process with an arsenal of tools, you might find yourself wondering if there's an easier way to conk out at night. While sleep masks, sound machines, and sleepy girl mocktails can help (sorta), your solution for better sleep may be as easy as just getting regular exercise. That's the big takeaway from new research published in the Journal of Physical Activity & Health. The researchers discovered that having a consistent workout routine raises the odds of logging the deep, restorative sleep of your dreams. Given that regular exercise is good for your health in plenty of other ways, this seems like a health hack worth trying. Here's why doctors are all about it. Meet the experts: Chris Corral, co-lead study author and an exercise scientist at The University of Texas at Austin; Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles; W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. What did the study find? For the study, researchers had 69 adults wear a Fitbit to track their physical activity and sleep over eight months. The participants also took surveys three times a week that asked them to rank their levels of energy, stress, contentment, and sleep quality in the morning. The researchers found that people who had more days with at least 10 minutes of moderate-to-vigorous physical activity within a five-day period had better, deeper sleep than those who got less exercise. People who exercised also said that they felt like they had more energy and less stress the next morning compared to participants who had less activity in their lives. Why is good sleep connected to exercise? For starters, exercise increases the supply of neurotransmitters that lead to better sleep, says W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. Specifically, an increase in the neurotransmitter adenosine is likely the biggest reason exercise helps us sleep, although changes in the feel-good hormones dopamine and serotonin are important, too, Dr. Winter points out. Secondly, regular exercise routines tap into your circadian rhythm. 'Exercise, particularly if it happens around the same time every day, provides a circadian cue that allows the brain to know where it is in its 24-hour day,' Dr. Winter says. 'We call this a zeitgeber. Regular exercise is an important one.' Exercise can also boost your mood, and that can positively impact both how you sleep and feel about sleep, Dr. Winter says. How much exercise do I need to get to reap the sleep benefits? According to the findings in this study, not a lot. Even light movement, like taking regular walks or standing breaks, was linked with better sleep and a boosted mood the next day. Still, 'more is likely better,' says Chris Corral, co-lead study author and an exercise scientist at The University of Texas at Austin. Spreading your exercise out throughout the week also seems to be more helpful for sleep than being a weekend warrior, he says. Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles, agrees. 'You should have daily exercise for better sleep—and health,' he says. What kinds of workouts are the best to promote sleep? Any exercise that gets your heart rate up can be helpful, Corral says. 'There are benefits to both light intensity and moderate-to-vigorous intensity for sleep, although moderate-to-vigorous provides more health benefits beyond sleep, offering a higher return on investment,' he says. Corral also lists weight training, Pilates, and bodyweight exercise, as being helpful, along with yoga and stretching for relaxing. Move more, get better sleep. It's a win-win for your health. Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
25-06-2025
- Health
- Yahoo
Your Plate Could Be Sabotaging Your Sleep—Here's What to Eat Instead
New research suggests that tweaking your diet may help support good sleep. Fruits, vegetables, and complex carbs seem to be the most helpful. Doctors stress that this isn't the only thing you should do for good sleep. Getting a good night's sleep seems easy in theory—you just crash into bed and fall asleep. But sleep is a complex process, and it doesn't come as easily for some as it does for others. In fact, data suggest that nearly 37% of American adults don't get enough sleep, putting them at risk for a host of health issues. Now, new research suggests that eating certain foods may help you get better sleep. Meet the experts Marie-Pierre St-Onge, Ph.D., study co-author and director of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center; W. Christopher Winter, M.D., is a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast If you're consistently struggling with sleep, it's important to see a doctor for a proper evaluation to determine what could be behind this. But adjusting your diet is a simple move that could make an impact. Here's what's behind the latest findings, plus why healthcare professionals aren't shocked. For the small study, which was published in the journal Sleep Health, researchers recruited 34 healthy young adults with no known sleep problems. The study participants logged what they ate each day in an app and wore a wrist monitor that tracked their sleep patterns. After crunching the data, the researchers discovered that what the participants ate each day had an impact on how well they slept at night. Those who ate more fruits, vegetables, and complex carbohydrates (like whole grains and legumes), but little to no added sugar, during the day had fewer disruptions in their sleep compared to people who didn't have as much of those foods. There was also a link between having foods with high levels of fiber and magnesium with fewer sleep disruptions. The researchers estimated that, compared to someone who doesn't eat any fruits and vegetables, those who have the Centers for Disease Control and Prevention's (CDC) recommended five cups of produce a day could have up to a 16% boost in sleep quality. 'These findings suggest that diets rich in complex carbohydrates, fruits, and vegetables may promote better sleep health,' the researchers wrote in the conclusion. While the study just found an association between eating a healthy diet and good sleep, there are a few theories on what could be behind this. One is that the carbs found in fruits and vegetables help the brain absorb the amino acid tryptophan. That can spark a process that leads to a higher production of melatonin, a hormone that supports sleep, explains Marie-Pierre St-Onge, Ph.D., study co-author and director of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center. Whole grains, fruits, and vegetables also deliver fiber, which is linked with more deep sleep and less light sleep, St-Onge says. 'Those plant foods also contain 'phytomelatonin'—the plant version of human melatonin—that can contribute to melatonin levels and improve our ability to fall asleep and sustain restful sleep throughout the night,' St-Onge says. Certain nutrients in some produce and complex carbs may help support good sleep, too. Tryptophan, along with magnesium, which is found in a lot of plant-based foods like pumpkin and chia seeds, almonds, spinach, and peanuts, may be helpful, St-Onge points out. Some complex carbs like oats, along with produce like tart cherries, grapes, and bananas, are also high in melatonin, which can support sleep. Eating more fruits, vegetables, and complex carbs can also have a good influence on your gut microbiome and the neurotransmitters it produces, which could enhance sleep, says W. Christopher Winter, M.D., a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. It's a stretch to say that the solution to your sleep woes is simply eating more complex carbs, fruits, and vegetables. Even the study found that adding these to your diet may lead to a 16% boost in sleep—that's a significant amount, but it's not going to radically change your night. Also, this was an observational study, so it can be hard to say for sure what the data means, Dr. Winter points out. 'Adding more fruit, vegetables, and whole grains to the diet is a good place to start, as our data show that this is associated with less disrupted sleep,' St-Onge says. 'But we must also pay attention to other things in the diet that can sabotage efforts for better sleep.' Dr. Winter agrees. 'Diet is one cog in a much bigger machine that includes ensuring adequate sleep amount, consistent timing, regular exercise and light exposure, avoiding things detrimental to sleep—alcohol, screens—and managing stress and mood in a positive way,' he says. 'Will diet help move the needle a little? Most likely. Will it solve significant sleep struggles? Doubtful, but never hurts to try.' Experts recommend thinking of dietary tweaks as one part of your healthy sleep toolkit. The CDC also recommends making these moves to support good sleep: Go to bed and get up at the same time every day. Keep your bedroom quiet, relaxing, and at a cool temperature. Turn off electronic devices at least 30 minutes before bedtime. Avoid large meals and alcohol before bedtime. Avoid caffeine in the afternoon or evening. Exercise regularly and maintain a healthy diet. St-Onge also recommends cutting back on how much processed meat you eat and limiting liquids at night (having too much before bed can increase the odds you'll get up to pee). 'That said, those recommendations were not provided to our participants and we still saw better sleep with higher fruit and vegetable intakes,' she says. If you've tried all of this and your sleep still isn't great, it's time to rope in a healthcare professional. They can give you a proper evaluation to try to figure out what's going on with your sleep—and come up with a solution from there. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
23-05-2025
- Health
- Yahoo
A New Study Reveals The #1 Sleep Mistake That Harms Brain Health—And It Has Nothing To Do With Your Bedtime
We already know sleep is super important, but new research suggests too much of it can, actually, be a bad thing. The study found that 'long sleepers' were more likely to report symptoms of depression and worse cognitive performance. Here's what you should know about how long you should sleep, with insight from experts. When you're struggling to get the recommended seven-plus hours of sleep each night, logging anything more than that sounds like a dream come true. But new research suggests that there is actually a sleep sweet spot you should aim for—and that making sure you don't sleep *too* much could affect how well your brain works. The study, which was published in the journal Alzheimer's & Dementia, specifically discovered that sleeping too much was linked with worse cognitive performance. Here's why and what the tipping point was, plus how to figure out the best amount of sleep for you. Meet the experts: Vanessa Young, MS, lead study author and clinical research project manager at the Glenn Biggs Institute for Alzheimer's and Neurodegenerative Diseases at UT Health San Antonio; W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast For the study, researchers analyzed data on cognition and how long people slept in more than 1,800 people without dementia who participated in the Framingham Heart Study, a community-based cohort study of residents in Framingham, Massachusetts. The study specifically focused on people between the ages of 27 and 85. The researchers found that people who slept for nine hours or more a night had worse cognitive performance. That was especially pronounced in participants with depression, regardless of whether they used antidepressants. The researchers also discovered that so-called 'long sleepers' were more likely to report symptoms of depression and that sleep might be a modifiable risk factor for cognitive decline in people who have depression. This isn't the first study to find a link between sleeping for longer periods and lower cognitive performance. 'Regularly sleeping more than nine hours a night has been linked to lower cognitive performance in some studies—including ours,' says Vanessa Young, MS, lead study author and clinical research project manager at the Glenn Biggs Institute for Alzheimer's and Neurodegenerative Diseases at UT Health San Antonio. There is a 'J' curve relationship between sleep and health, points out W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. What this means is that more sleep isn't always better. 'Generally, the best health outcomes in adults are at seven hours," he says. As for why that is, Young says sleeping for longer periods of time is likely 'a sign that something else is happening beneath the surface.' That could mean vascular issues, depression, changes in brain health, or something else, she says. 'While we can't say for certain whether longer sleep leads to worse cognition—or if people with emerging cognitive issues start sleeping more—our findings suggest that unusually long sleep might be worth paying attention to, especially if it's a change from your normal routine,' Young says. First of all, everyone is different and requires different amounts of sleep, but research generally suggests that getting between seven and nine hours of sleep a night is best for cognitive performance. Still, Dr. Winter stresses that sleep needs are individual and it's a good idea to pay attention to certain elements of your sleep routine to see what your needs are. He suggests looking at how long it takes for you to conk out at night, along with how you feel during the day. 'If it takes a while to fall asleep, you might be seeking too much time in bed,' Dr. Winter says. 'But if you struggle to stay awake during the day or fall asleep rapidly at night, you may not be sleeping enough.' But Young says you shouldn't automatically assume that more sleep is better. 'Like many things in health, balance is important—and sleep may be just one part of a larger puzzle when it comes to brain health,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
06-03-2025
- Health
- Yahoo
This Popular Sleep Supplement Has A Surprising Extra Health Benefit, Per A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." America just can't seem to get enough of melatonin. The popular "sleep" supplement has an ever-growing fanbase of people (use of the supp quintupled between 1999 and 2018, per NIH research) who use it to fall asleep at night, combat jet lag, and even help calm anxiety before medical procedures. These days, roughly two in 100 people say they take melatonin. But new research suggests that melatonin may do more than just help you conk out when you're too wired. A study, which was published in the journal Occupational & Environmental Medicine, found that melatonin seems to help actually some people repair DNA damage while sleeping. As you may know, melatonin is a hormone that your brain creates naturally in response to darkness, per the National Center for Complementary and Integrative Health (NCCIH). Melatonin can help with the timing of your circadian rhythms (a.k.a. your internal clock), and can help you fall asleep. But the DNA repair element is a totally new health perk. Here's what the study found, plus what could be behind this, according to doctors. Meet the expert: W. Christopher Winter, MD, is a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast; Jamie Alan, PhD, is an associate professor of pharmacology and toxicology at Michigan State University; Parveen Bhatti, PhD, is a study co-author and cancer control researcher at BC Cancer Research Institute For the study, researchers recruited 40 night shift workers and divided them into two groups. One group took a melatonin supplement after work before going to sleep for four weeks. The other group took a placebo pill. During that time, the researchers took urine samples and measured for something called creatinine-adjusted 8-hydroxy-2′-deoxyguanosine (8-OH-dG) to look for the body's capacity to perform oxidative DNA damage repair. In case you're not familiar with it, oxidative DNA damage is a change in DNA that can happen due to things like exposure to inflammation, toxins, and poor diet, raising the risk of serious health complications, including cancer. Higher concentrations of this molecule in urine suggest that the body is able to overcome oxidative DNA damage more easily, according to the researchers. The participants wore activity trackers to better detect how long they slept. The researchers also measured 8-OH-dG levels in the participants' urine after sleeping periods and during the night shifts. Here's what they found: 8-OH-dG levels were 80 percent higher during the sleeping periods in the melatonin group compared to those who took a placebo, suggesting they experienced better DNA repair during that time. What does this mean? Well, since working at night disrupts the body's circadian rhythms, it has been linked with a slew of serious health issues, including diabetes, heart disease, and obesity. But the findings suggest that taking melatonin may help counteract the harms that can come with staying up all night and sleeping during the day. The participants took three milligrams of melatonin before bed over the four-week study period. The researchers wrote in the study that they chose this dose because it was likely enough to influence most participants' sleep-wake cycles. It's important to point out that the study just found a link between taking melatonin and the production of 8-OH-dG. It didn't actually prove that people who took melatonin had better DNA repair. Jamie Alan, PhD, an associate professor of pharmacology and toxicology at Michigan State University, also points out that you can have "silent" mutations in your DNA that don't actually have an impact on your health. Plus, Alan says the study was small and specific, and that more research is needed on this topic before we can start extolling the supp's DNA-repairing success. Still, the findings are definitely interesting. When you work a night shift, your body suppresses production of melatonin to help you stay awake, the researchers explain. But that makes it harder for your body to repair oxidative DNA damage that naturally occurs in cells. If this is left unchecked, it can raise the risk of developing certain illnesses and diseases. It's possible that by taking melatonin to sleep, the participants counteracted this, boosting DNA repair in the process, says W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. 'Our body is constantly monitoring for and attempting to repair cellular damage, even at a DNA level,' he says. 'This is often spoken about in terms of oxidative damage, and certain chemicals facilitate this process. This study is showing evidence that melatonin may aid in this process.' It's hard to say at this point. The study focused on a very specific population, night shift workers, who are vulnerable to issues with DNA repair. "These findings are very specific to night shift workers who are sleeping during the day and have lower circulating levels of melatonin," points out study co-author Parveen Bhatti, PhD, a cancer control researcher at BC Cancer Research Institute. "Non-night shift workers tend to sleep at night and usually produce adequate amounts of melatonin."Based on the findings, it's not clear if melatonin would have the same impact if you usually sleep at night and are awake during the day. Dr. Winter doesn't recommend that most people take a melatonin supplement on a regular basis, since most people produce it naturally. 'Unfortunately, most people use this drug as a sleep aid, which in my opinion is an inappropriate use of the drug,' he says. However, he says there can be a place for using melatonin if you're a night shift worker who has trouble falling asleep or if you are struggling with jet lag. If you are interested in trying it, here are some doctor-approved supps:$15.00 at at at at Keep in mind that supplements generally aren't strictly regulated by the Food and Drug Administration (FDA). As a result, what the label says and what's actually in the bottle can differ. For example, a 2017 study of 30 popular melatonin supplements found that the amount of melatonin in the bottle didn't match what the label said. The researchers also found that 26 percent of the supplements contained serotonin, a hormone that can be harmful to your health. 'The quality—and even whether the supplement even has melatonin in them—can vary dramatically,' Dr. Winter says. That's why he recommends buying from a reputable source, like a brand name you know and trust. Just be aware that melatonin can make you feel groggy in the morning, per Alan. "Generally, melatonin is only useful to induce sleep and is not useful to maintain sleep," she adds. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
