Connect with us

Business

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

Published

on



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.



Source link

Continue Reading

Business

Nathan’s Famous goes from 5-cent hot dog stand in Coney Island to $450 million acquisition by Smithfield Foods over 100 years later

Published

on



Nathan’s Famous, which opened as a 5-cent hot dog stand in Coney Island more than a century ago, has been sold to packaged meat giant Smithfield Foods in a $450 million all-cash deal, the companies announced Wednesday.

Smithfield, which has held rights to produce and sell Nathan’s products in the U.S., Canada and at Sam’s Clubs in Mexico since 2014, will acquire all of Nathan’s outstanding shares for $102 each. The transaction is expected to close in the first half of 2026.

Smithfield said it expects to achieve annual savings of about $9 million within two years of closing the deal.

“As a long-time partner, Smithfield has demonstrated an outstanding commitment to investing in and growing our brand while maintaining the utmost quality and customer service standards,” said Nathan’s CEO Eric Gatoff.

Nathan’s board of directors, which own or control nearly 30% of the outstanding shares of Nathan’s Famous common stock, approved the buyout and agreed to recommend to its shareholders to vote in favor of the deal.

Smithfield, which also owns the Gwaltney bacon and Armour frozen meat brands, rang up more than $1 billion in operating profit in 2024 on sales of $14.1 billion. It’s on track to eclipse both those figures when it reports its fourth-quarter results.

Smithfield shares were unchanged in midday trading Wednesday at $23.39.

In fiscal 2025, Nathan’s reported profit of $24 million on revenue approaching $150 million.

Join us at the Fortune Workplace Innovation Summit May 19–20, 2026, in Atlanta. The next era of workplace innovation is here—and the old playbook is being rewritten. At this exclusive, high-energy event, the world’s most innovative leaders will convene to explore how AI, humanity, and strategy converge to redefine, again, the future of work. Register now.



Source link

Continue Reading

Business

Trump tones down escalating Greenland rhetoric in Davos

Published

on



President Donald Trump, in his own inimitable way, struck a bellicose and yet conciliatory tone with European leaders in Davos, Switzerland, on Wednesday, somewhat tempering rising trans-Atlantic tensions and stock market jitters over concerns the U.S. is considering a takeover of Greenland. 

The nearly 90-minute speech, in which Trump lectured and hectored the tech executives and government officials in the audience, many from Europe, before clarifying that he didn’t want to use force and ultimately wanted peace, could be summed up by Trump ribbing French President Emmanuel Macron, seemingly unaware of his eye injury. “I watched him yesterday with his beautiful sunglasses. I said, ‘What the hell happened?’” Trump later added, “I actually like him. I do.” 

And while the president ruled out using military force to acquire the Danish territory of Greenland, he did not back down from antagonistic rhetoric while repeating his contested claim of having stopped eight wars around the world. (Trump’s desire for a Nobel Peace Prize, one measure of his competitiveness with predecessor Barack Obama, has hung on this eight-war figure, which some countries such as India and Pakistan reject.)

Trump used his highly anticipated address at the World Economic Forum as a platform to reaffirm his critique of European nations and of the U.S.’s status as a global superpower, but clarified that he prefers a peaceful resolution to the question over Greenland’s ownership that has threatened to kneecap the 76-year-old NATO alliance.

“I don’t have to use force. I don’t want to use force. I won’t use force,” he said.

Trump’s statement on having resolved multiple conflicts first emerged in a leaked text message the president sent to Norwegian prime minister Jonas Gahr Støre over the weekend in which he said, ominously, that he was no longer obliged to “think purely of Peace.” In that message, Trump linked his Greenland bombast to the Nobel committee deciding not to award him a Peace Prize last October, despite having “stopped 8 wars PLUS.” The committee that awards Nobel Prizes is based in Norway, although the Norwegian government does not have a say in allocating the prizes. 

Sigh of relief in the mountains

The statement assuaged the concerns of some European leaders about a possible military confrontation with the U.S. and seemed to reassure markets jittery about the onset of a new trade war, or the end of the western alliance. 

Markets responded positively after their big Tuesday sell-off. As of late morning, both the S&P 500 and the Dow Jones Industrial Average had risen over 1%, while the Nasdaq Composite index had advanced 1.3%. The 10-year Treasury yield turned lower, and the U.S. dollar stabilized after big losses Tuesday.

But Trump’s comments were an olive branch in text only, not in tone. Speaking for over an hour, the president reiterated his desire for Greenland, stating “that’s our territory” with regards to the island, while claiming he had “stopped eight wars.” (India has repeatedly rejected Trump’s claim that he stopped a war between the countries, while Pakistan has welcomed his involvement, nominating him for a Nobel.)

And while Trump toned down aggressive rhetoric of an impending military takeover of Greenland, he made clear to foreign leaders that it was a choice, even a favor: “We probably won’t get anything unless I decide to use excessive strength and force, where we would be, frankly, unstoppable, but I won’t do that,” he said.

Trump’s claim has been disputed. While the president did not specify which wars he was referring to, the U.S. has been involved in six ceasefires, although tensions have occasionally flared between Israel and Hamas and India and Pakistan. He may also be referring to agreements brokered during his first term.

Trump’s ruling out of military force on Wednesday soothed some European officials. Rasmus Jarlov, who chairs the defense committee in Denmark’s parliament, told The New York Times he “wasn’t too upset” with the president’s comments.

Lars Lokke Rasmussen, Denmark’s foreign minister, was encouraged as well: “It is positive that it is being said that military force will not be used,” he told local reporters Wednesday. “But that will not make this case go away,” he added.

While Trump reiterated his desire for a peaceful resolution during his speech, he challenged European leaders to remain opposed to him.

“You can say yes and we will be very appreciative, or you can say no and we will remember,” he said.



Source link

Continue Reading

Business

One Trump proposal meant to prevent ‘nation of renters’ may make homeownership harder, experts say

Published

on



President Donald Trump said he is reestablishing the American dream of homeownership, but one of his most recent housing policy proposals may put the dream even more out of reach, experts say.

Speaking Wednesday at the World Economic Forum in Davos, Switzerland, Trump touted his barrage of recent housing policy executive orders, including preventing institutional investors from buying single-family homes and attempting to lower mortgage rates by directing government-controlled mortgage finance firms Fannie Mae and Freddie Mac to purchase $200 billion in mortgage-backed securities.

“It’s just not fair to the public [that] they’re not able to buy a house,” Trump said Wednesday of institutional homebuying. “And I’m calling on Congress to pass that ban into permanent law, and I think they will.” Trump has also asked Congress to cap credit-card interest rates at 10%, which he claimed Wednesday “will help millions of Americans save for a home.” 

Trump also spoke directly to Wall Street giants and institutional homebuyers at Davos, saying that “many of you are good friends of mine [and] many of you are supporters,” but “you’ve driven up housing prices by purchasing hundreds of thousands of single family homes.” 

“It’s been a great investment for them, often as much as 10% of houses on the market,” Trump said. “You know, the crazy thing is, a person can’t get depreciation on a house, but when a corporation buys it, they get depreciation.” 

One policy that went unmentioned during Trump’s Wednesday speech in Davos, and one experts say could carry potentially big risks and do little to address the root causes of high housing costs, is his proposal that would allow Americans tap their 401(k) savings for mortgage down payments, which now averages 19% of a home’s price. The current U.S. median home price is about $428,000, according to Redfin, meaning a down payment could amount to a whopping $81,000. Trump hasn’t put a dollar or percentage figure on the cap for the amount Americans could pull from their 401(k)s to use toward a down payment.

Trump’s final plan on allowing Americans to use their retirement savings for down payments would likely require congressional approval because it may involve changing the tax code. The proposal, announced Friday by Kevin Hassett, director of the National Economic Council, is Trump’s latest attempt to address growing concerns about affordability across the U.S. economy, especially in the housing market, and prevent America from becoming “a nation of renters,” as he said in his address at the World Economic Forum Wednesday.

Benefits of using 401(k) funds for a down payment

Trump’s idea has some benefits. The number of first time homebuyers has fallen to half of what it was about a decade ago, according to data from the National Association of Realtors. In addition, 22% of those who are able to buy their first home are already using either borrowed money or a gift from a friend or relative for their downpayment, according to the NAR.

While Americans can already withdraw up to $10,000 to pay for a home from individual retirement accounts (IRAs) without repaying it before age 59 ½ , this rule doesn’t apply to employer-sponsored 401(k)s, the most common retirement account, unless account holders pay a 10% penalty. 

Americans can withdraw money without a penalty from their retirement plans for some exempted purposes such as recovering from a natural disaster and some medical expenses, but still have to pay income taxes on their tax-deferred accounts. These “hardship withdrawals” increased to 4.8% of participants in Vanguard retirement plans in 2024, up from 3.6% in 2023.

Most employer-sponsored 401(k)s also allow Americans to borrow for a limited time from their retirement savings penalty-free before 59 ½, including for a home purchase, as long as they repay the amount borrowed to the account with interest.

Given the limited options for accessing retirement accounts, the president’s proposal could help Americans in need of cash to unlock liquidity for a down payment. This could be especially helpful for those who may struggle to repay an IRA loan, Robert Goldberg, a finance professor at Adelphi University in Garden City, N.Y., told Fortune.

Drawbacks of using 401(k) funds for a down payment

Still, Goldberg warned swapping out the diversified investments of a 401(k) and concentrating a large chunk of their investment into one asset is risky. While some believe home prices always go up, the housing market collapse of 2008 showed this isn’t always the case.

“Imagine home prices drop so much that the home price goes not just down to the mortgage level, but to below the mortgage level, wipes out your equity position,” he said. “You would have lost your equity, your 401(k) equity. Bad outcome.” 

Experts say Trump’s proposal also does little to address the supply side of the housing market, which has been largely frozen as homebuyers who bought in at lower interest rates prior to the pandemic have been hesitant to sell, Goldberg said. Giving more people the means to buy homes without adding more supply may inadvertently increase prices and lock more people out of the housing market, instead of making it more affordable, he argued. 

“Some people will benefit from [Trump’s plan], but overall it will just be more competition for homes,” Goldberg said. 

Yet, Trump’s proposal dealing with retirement savings is especially risky because it makes it easier for Americans to use crucial retirement savings meant for the future for non-retirement uses, said Jake Falcon, a chartered retirement planning counselor and the CEO of Falcon Wealth Advisors.

The median retirement savings for an American between the ages of 45 and 55 was $115,000 as of 2022, according to the Federal Reserve. Yet, this amount may not suffice for everyone, as some experts suggest the average person needs to have saved eight to 10 times their annual salary to retire comfortably.  

“People, generally speaking, are more than likely behind, and this will just make them further behind,” Falcon said.

Given the bleak data on American retirement savings, Falcon said the government should make dipping into a retirement account for other uses harder instead of easier.

“Allowing people to raid their 401(k) doesn’t solve the problem,” he said.



Source link

Continue Reading

Trending

Copyright © Miami Select.