Sleep Archive

Waking up in the middle of the night happens to women more often after age 55 due to many factors. These include diminished hormones and circadian rhythm changes. Stress, bladder changes, medications, chronic pain, and alcohol and caffeine use can also contribute. People can break the cycle of nighttime wake-ups by practicing good sleep hygiene, addressing medical issues, trying mind-body techniques such as deep breathing or meditation, and limiting caffeine, alcohol, and heavy evening meals.

Research suggests that exercise is beneficial in managing insomnia, but current guidelines don’t specify which types may be most effective. A 2025 study found that yoga, tai chi, walking, and running were associated with reduced symptoms of insomnia.

Influencers, news headlines, and well-meaning friends and family offer conflicting advice on wellness. Quick fixes and fads may do little for our health, and some even prove harmful. Try to work these five simple habits that can boost health and wellness into your everyday life.

A 2025 study suggests that sleeping nine or more hours nightly is associated with worse cognitive performance, an effect that’s stronger among people with symptoms of depression.

Getting a sufficient amount of sleep is vital for heart health, but sleep continuity, timing, and regularity may also be important. Irregularities in these lesser-known dimensions of sleep health are not considered problems unless they impair a person’s ability to function and quality of life. But emerging evidence suggest these sleep issues may affect cardiometabolic health. A sleep diary can help uncover potential issues.

Approximately 50 million adults experience some daily pain. These people usually encounter fluctuations in pain during the day, but in many cases, the pain worsens at night, disrupting sleep. Many strategies can be adopted to prevent and manage nighttime pain, such as doing a pre-bedroom relaxation routine, creating a healthy sleep environment, reframing negative thinking, changing sleeping positions, and using supportive pillows.

The purported health benefits of cold plunges include less stress, better sleep, and enhanced immunity, but the evidence is thin. While the practice may ease muscle soreness after intense exercise, it may have detrimental effects on gains in muscle power and strength. Because the shock of cold water on the skin can raise heart rate and blood pressure, people with cardiovascular disease (especially heart rhythm abnormalities) should avoid the practice.

In the last few years, the prescribing rate for zolpidem, a popular sleeping pill, has been declining in favor of the "off-label" use of an antidepressant called trazodone, which is known for its ability to make people drowsy. But doctors are concerned that trazodone hasn't been well studied for insomnia, it is not FDA-approved to treat the condition, and there are sparse data showing that it is safe or that it works for patients with insomnia. Experts advise choosing medications based on a patient's specific needs, not a trend.