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Sleep 101: Tips and habits for getting a good night’s rest and boosting your health

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Doctors and scientists have long been touting the benefits of sleep for the brain and body. It’s true—sleep is an essential part of maintaining overall well-being. When you are well rested, your mood improves, your stress levels decrease, and you tend to feel more productive. 

Beyond quantity of sleep, research has shown that the quality of your sleep matters too. While current guidelines recommend adults get between seven and nine hours of sleep, over a third of Americans do not meet the minimum. It’s too easy to give in to the over-stimulating activities at your fingertips—hello, TikTok—instead of turning the lights off. Minutes scrolling on social media before bed turn into hours, and screens have made it harder to shut off the brain and prepare for a good night’s rest—ever heard of revenge bedtime procrastination

Getting little sleep is associated with an increased risk of chronic health conditions like heart disease and stroke. Sleeping less also puts people at risk of mental health problems like anxiety and depression. One study found older adults who get five or fewer hours of sleep are at risk for developing multiple chronic conditions. What’s more, sleep deprivation increases the risk of motor vehicle accidents that can result in injury and death. So, improving sleep can, in turn, improve our lives. Even following certain sleep habits can increase your life expectancy, per one study. 

Sleep basics

How much sleep do I need? 

According to the U.S. Centers for Disease Control and Prevention (CDC), adults need at least seven hours of sleep. For those 65 and older, the CDC recommends between seven and eight hours of sleep each night. 

Why is it harder to sleep for older adults? 

As people age, it can be harder to maintain the quantity and quality of sleep. Age-related brain changes can lead to more nighttime wake-ups and a more challenging time falling asleep and staying asleep. Experts recommend shutting off screens well before lights out, relaxing before bed, and moving throughout the day. 

Falling asleep

How can I get better sleep?

  • Establish a wind-down routine: Maintain nighttime habits that bring you a sense of calm for 30 minutes to an hour before bed, like reading, journaling, taking a shower, listening to music, or preparing your clothes for the morning. Wind-down time can also be to simply relax, as the National Heart, Lung, and Blood Institute recommends establishing an hour of “quiet time” before bed to maintain a healthy circadian rhythm or natural body clock.
  • Limit screen time before bed: Limiting stimulation from screens right before bedtime can help people fall asleep better. Consider setting a time limit on your screens to signal your winddown is approaching, or put your phone in a drawer so you aren’t tempted to check it while in bed. 
  • Avoid heavy meals: Eating a large meal right before bed can make it harder to fall asleep when your body is digesting. More so, diets rich in inflammatory foods are associated with poorer sleep. Avoid consistently consuming chips, cookies, soda, and fried foods. When reaching for a nighttime snack, consider grabbing something anti-inflammatory, with nutrients and fiber to make you feel full. Experts recommend:
    • Fruit
    • Nuts 
    • Yogurt 
    • Whole grains 
  • Maintain optimal sleep temperature: Sleep experts recommend your bedroom stays between 68 and 72 degrees. You can also keep your room cool by opening windows, using fans, wearing light clothes, or inquiring about a cooling mattress. 
  • Keep the same bedtime and wake-up times: Having a consistent schedule helps alert your body to being tired at night and awake in the morning around the same times. To align with your body’s natural release of melatonin, shut off the lights within two to three hours of sunset. And going to bed before midnight ensures you spend enough time in deep sleep. One study published this year found sleep regularity helped predict mortality risk more than sleep duration (If you work non-traditional hours that tend to fluctuate and struggle with sleep quality, you may consider speaking with a sleep specialist who can help provide additional remedies).
  • Limit alcohol use before bed: While alcohol may appear to help you fall asleep, it does not contribute to adequate quality of sleep. Sleep disturbances are a critical indicator of alcohol abuse disorder. While no amount of alcohol is beneficial for health outcomes, national guidelines recommend drinkers to limit to two drinks per day for men and one drink per day for women.
  • Wake up calmly: Instead of a blaring alarm tone signaling a busy day’s start, try a progressive sound or a song you enjoy. “You don’t want to begin your day on a stressful note,” Dr. James Giordano, professor of neurology and biochemistry at Georgetown University Medical Center, previously told Fortune. “Days are stressful enough.”
  • Monitor coffee: Experts recommend ending caffeine intake six to eight hours before bed, although the effects differ per person so trial and error is key.

Troubleshooting sleep

How can I sleep when I am stressed? 

  • Allot time to worry: It’s impossible to tell our brains to shut off the noise and the worries. Wendy Troxel, a sleep scientist at the Rand Corporation and author of Sharing the Covers: Every Couple’s Guide to Better Sleep, recommends allotting 10 to 15 minutes to worry. Write them down, and then close the cover literally and figuratively. 
  • Practice daily mindfulness: Feeling stressed at night is usually because of residual feelings from the day. Practicing mindfulness during the day, such as a five to 10-minute meditation during a lunch break or the 4-7-8 breathing exercise. The best meditation apps could help you get started.
  • Use gratitudes before bed: Thinking or writing down gratitudes can help you feel calm and appreciative before you go to bed—refocusing your attention on the things going well for you over the things you feel stressed about. What you tell yourself impacts how you feel about yourself, and your ability to fall asleep. 
  • Don’t be hard on yourself: Lying awake in the middle of the night can feel torturous. But it makes it worse to feel frustrated with yourself for not being able to doze off when it may feel like everyone else is asleep but you. It’s normal to be unable to sleep, especially when overwhelmed. Give yourself grace.

Get more tips to fall asleep when you’re stressed

Does napping improve sleep? 

If you’re a lover of the siesta, a standard daily practice in Italy and Spain to rest after lunch and before the evening hours roll in, don’t fret. Napping can be helpful in increasing restfulness during the day. However, there is a sweet spot duration that will help you without harming your night’s sleep.

The Romans were onto something, as the midday slump seems to roll in like clockwork at around 3 p.m. One expert says a successful siesta is between 15 to 25 minutes to ensure you still have a restful night’s sleep.  “When we nap much longer, we may cycle into deeper stages of sleep, which may be harder to wake from,” Alaina Tiani, PhD, a clinical psychologist at the Cleveland Clinic Sleep Disorders Center, previously told Fortune.

Power naps may also be better for brain health and delay brain shrinkage. 

Should I take melatonin? 

Melatonin is our body’s natural hormone released when it’s time to go to bed. Taking a melatonin supplement can help shift your circadian rhythm and signal to your body that it’s time to get sleep earlier than you may have been able to. Therefore, it may help people sleep earlier and longer. 

However, experts recommend between one and five milligrams of melatonin for adults, and many pharmacy-sold brands do not have clear dosage labels. 

And more, short-term use has not been associated with complications, but the supplement has not been studied for long-term use in adults. 

Read more about melatonin

What can I do after a poor night’s sleep? 

  • Move: Getting immediate sunlight can help wake our bodies up even after a bad night’s sleep. And if you wake up before your alarm, it’s okay to get up and move around before trying to get back to sleep. 
  • Eat: Eating a nutritious breakfast rich in protein and fiber can help keep us energized during the day.
  • Breathe: Deep breathing and calming our brain and bodies can help us stay focused after a bad night’s sleep.

Read more about how to bounce back after a poor night’s sleep

How do I know if I have a sleep disorder? 

Most experts say if you notice you have trouble falling and staying asleep more than three times a week for three months or more, it’s important to see a sleep specialist to review any potential disorders at play. Cognitive behavioral therapy (CBT) is commonly used to treat insomnia, and sleep medication is prescribed as necessary.

View the Fortune 50 Best Places to Live for Families list. Discover the top destinations across the U.S. for multigenerational families to live, thrive, and find community. Explore the list.



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The rise of on-demand leadership in the AI economy

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A quiet but consequential shift is underway in the executive labor market. Companies are rethinking how they access senior judgment in the AI era. 

Rather than defaulting to full-time executive roles that command lofty salaries and long-term overhead, companies are increasingly turning to experienced consultants, strategists, and advisors to provide leadership on a limited and targeted basis.

This is not a dilution of leadership, but a recalibration of where experience delivers the most value.

According to LinkedIn’s latest Jobs on the Rise report, the fastest-growing roles in the U.S. economy sit at the intersection of AI and strategy. AI engineers claimed the top spot, while AI consultants and strategists ranked No. 2 overall. Strategic advisors and consultants also placed in the top 10. Together, the data show that as execution becomes cheaper, human judgment becomes more valuable.

The underlying driver is the implementation gap. After years of AI experimentation, organizations are struggling to convert tools into returns. While they do not lack models or software, many lack orchestration. Companies are increasingly turning to AI consultants and strategists to align technology with business realities, governance, and incentives, work that requires credibility, cross-functional fluency, and the kind of judgment typically associated with senior leadership roles.

The labor market now reflects a clear division of labor. Demand is rising simultaneously for full-time technical AI talent and for senior professionals who can translate those capabilities into business outcomes. As companies scale internal AI teams, they are increasingly relying on external advisors and consultants to provide the judgment required to direct that work at critical moments.

The supply side of this shift is shaped by organizational reality. Executives continue to make daily decisions, but AI has concentrated risk into fewer, more complex, and higher-impact choices around operating models, capital allocation, and governance. Rather than expanding permanent headcount, companies are bringing in experienced external leaders to guide those decisions when the stakes are highest.

The economics reinforce the model. Although senior advisors and consultants often command higher hourly rates, their total annual cost is typically a fraction of a comparable full-time executive role because they are engaged for a limited scope and time. Just as important, this approach allows organizations to draw on multiple forms of expertise rather than binding themselves to a single permanent hire.

The talent profile filling these roles is equally telling. Many of these advisors are former founders, CEOs, and COOs. Experience functions as a filter. LinkedIn’s data shows that many of the fastest-growing strategic roles carry a median of eight or more years of experience. These are not entry-level positions, but mid- or second-act careers for professionals with deep industry context.

The rise of founders and independent consultants on the Jobs on the Rise list also signals that this shift is driven by talent behavior, not just employer demand. Senior professionals are increasingly opting for career paths that offer autonomy, variety, and the opportunity to leverage their skills rather than committing to a single organization in an uncertain environment.

As AI automates and cheapens execution, the market value of human judgment, strategy, and accountability rises. As a result, pricing power shifts from doing the work to deciding what work should be done and how it should scale.

In this environment, experience is the moat. What is often described as “fractional leadership” is better understood as the unbundling of executive judgment from full-time roles. Over time, this model is likely to become not a stopgap but a structural response to the redistribution of value, risk, and expertise in the AI economy.

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Trump finds a ‘solution’ to Greenland crisis, backs off on 10% tariff threats

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President Donald Trump seems to have found a “solution” to the Greenland crisis following talks with NATO leadership on Wednesday. He said he will back away from the threat to impose 10% tariffs on eight European allies — an announcement that had sparked a mass sell-off on Tuesday — that were set to take effect on Feb. 1.

The reversal came only hours after Trump walked back an earlier threat to use force to secure Greenland during his World Economic Forum speech in Davos, Switzerland.

“We have formed the framework of a future deal with respect to Greenland and, in fact, the entire Arctic Region,” Trump wrote on Truth Social, adding that the plan would be “a great one for the United States of America, and all NATO Nations.” He said the tariffs would be shelved “based upon this understanding.”

The announcement followed a meeting with NATO Secretary General Mark Rutte, who has been seeking to defuse growing tensions between Washington and its European allies as Trump escalated rhetoric over Greenland’s strategic importance. Trump also said on Truth Social that additional discussions were underway concerning what he called the “Golden Dome” initiative related to Greenland, without providing details.

Markets reacted sharply to the apparent de-escalation. The S&P 500 rose 1.5% in afternoon trading, while long-term U.S. Treasury yields fell, signaling investor relief after days of volatility. Despite this pullback potentially confirming yet another instance of the “TACO trade,” or “Trump Always Chickens Out,” major questions remain over the substance of the framework. 

Trump has repeatedly said that anything less than controlling all of Greenland is “unacceptable.” It’s unclear, and seems unlikely, that the outline discussed with NATO leadership satisfies that particular condition, given that Denmark reiterated that it would not give up Greenland’s sovereignty after Trump’s speech on Wednesday. 

In his Truth Social post, Trump said Vice President JD Vance, Secretary of State Marco Rubio, and Special Envoy Steve Witkoff would lead negotiations going forward and report directly to him.The announcement also comes after the EU suspended trade negotiations with the U.S. and suspended the trade agreement they have had in place since August. CATO scholar Kyle Handley, in a statement provided to Fortune, wrote that the suspension should have never been seen as a “dramatic breakdown,” because “there was never a real deal to begin with.”

“What’s unraveling now was a fragile, politically convenient set of press releases that papered over fundamental disagreements and was always vulnerable to executive-level tariff threats.”



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Trump says Europe does one thing right: drug prices

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President Donald Trump told an audience of thousands of executives and global leaders at the World Economic Forum that European countries have taken a turn for the worse. Trump said his friends who visit the continent tell him they don’t recognize the region—and “not in a positive way.”

“I love Europe, and I want to see Europe go good,” Trump said on Wednesday at the Davos, Switzerland, meeting. “But it’s not heading in the right direction.”

But the president conceded that Europe is doing one thing better: keeping its drug prices low. 

“A pill that costs $10 in London costs $130. Think—it costs $10 in London, costs $130 in New York or in Los Angeles,” he said to murmurs from the crowd. 

Europe may not be recognizable to Trump’s friends, but Trump said he has other friends returning from London, remarking on the affordability of medication there. Indeed, a 2024 Rand study found that across all drugs, U.S. customers paid on average 2.78 times higher prices than in 33 other countries, including France, Germany, and the United Kingdom, in 2022.

The president has adopted a “most favored nation” policy meant to both lower drug costs for Americans while pushing other countries to pay more. Trump made a concerted effort in his second term to address astronomical drug costs, including minting a deal with 17 pharmaceutical companies to slash U.S. prices to match medication costs overseas. The move followed a sweeping executive order issued in May to introduce the most-favored-nation policy. On Wednesday, Trump alluded to an executive order he signed last week, pledging to lower drug prices by up to 90%.

Fallout with France

Trump said pharma companies did not initially believe countries would be willing to change prices. Trump noted in his remarks that he first approached French President Emmanuel Macron about increasing drug prices, but Macron refused.

“I said, ‘Emmanuel, you’re going to have to lift the price of that pill,” Trump said.

Trump said that threatening a 25% tariff on French goods, including wines and champagne, sealed the deal. Macron’s office disputed Trump’s assertion that he pressured the French president into lowering drug prices. 

“It’s being claimed that President @EmmanuelMacron increased the price of medicines. He does not set their prices. They are regulated by the social security system and have, in fact, remained stable,” Macron’s office said in an X post. “Anyone who has set foot in a French pharmacy knows this.”

Included in the post was a gif of Trump with animated “Fake news!” text overlaid on the image.

Health policy experts say drug prices in the U.S. are so high because of a system structured differently from other countries that allow companies to negotiate with individual insurance companies or pharmacy benefit managers, giving them more leverage to raise prices than in other countries’ systems, where there is one regulatory agency negotiating drug prices for a population.

Efficacy of Trump’s efforts to lower drug costs

Industry leaders think Trump’s efforts to lower drug costs could pay off. Vas Narasimhan, CEO of pharmaceutical giant Novartis, told Fortune’s Jeremy Kahn at a USA House session in Davos on Wednesday that Trump identified a valid issue in the high cost of U.S. drugs.

About two-thirds of new drugs on the market over the last decade have come from the U.S., a result of its highly developed research and development (R&D) infrastructure. Some argue that other countries benefit from U.S. innovation without paying their fair share to support the industry’s growth.

“When you look at what underpins R&D in our industry, it’s been primarily in the United States,” Narasimhan said. “The United States is the source of more than half the profits of the industry, and without the United States, you wouldn’t have all of these innovations, all these incredible medicines.”

Narasimham emphasized the need for a “more balanced approach” to funding R&D, implying that other countries should pay more for U.S.-produced pharmaceuticals. He pointed to Trump’s deal with the 17 drug companies as a “reasonable” solution.

Early signs, however, suggest drug prices have not come down. A January report from drug price research firm 46brooklyn found drug companies, including 16 firms with which Trump made deals since September, raised drug prices for at least some of their drugs in the first two weeks of 2026. The median increase of the 872 brand-name drugs with hiked prices was about 4%, the same rate as the year before.

Reuters similarly reported earlier this month, citing data from 3 Axis Advisors, that those 17 drug companies had raised the prices of 350 medications. Public health experts attributed the rise to the behind-the-scenes nature of the deals between drug companies and insurers.

“These deals are being announced as transformative when, in fact, they really just nibble around the margins in terms of what is really driving high prices for prescription drugs in the U.S.,” Dr. Benjamin Rome, a health policy researcher at Brigham and Women’s Hospital in Boston, told the outlet.

The Department of Health and Human Services did not immediately respond to Fortune’s request for comment.



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