Maintaining strength, sleep quality, metabolic balance, and cognitive resilience in your 70s may depend far more on decisions made in your 30s than many people realise. Researchers studying ageing say this decade is a pivotal period when subtle shifts in muscle mass, bone density, inflammation, and daily behaviours begin to accumulate. Those small changes, they argue, can either support healthy ageing or contribute to challenges later in life.

Scientists from ageing institutes in the US and Europe say that while healthy choices at any age are beneficial, people in their 30s are uniquely positioned to reinforce habits that protect long-term health.

Building a Stronger Physical Foundation in Your 30s

Many researchers point to master athletes — adults aged 35 and older who compete in sports well into their 60s and 70s — as a model of what is possible. Studies show these athletes often maintain a higher peak in muscle strength, aerobic capacity, and cardiovascular function compared with the general population.

According to Paul Morgan, a senior lecturer in nutrition and metabolism at Manchester Metropolitan University, these individuals develop a “reserve” that helps delay physical decline. By reaching a higher peak in strength, agility, and mobility in early adulthood, they may sustain independence longer in later life.

Experts say people do not need to train at an elite level to gain similar benefits. Moderate, consistent physical activity that targets cardiovascular health, flexibility, and lower-limb strength can significantly reduce the risk of falls after age 70. Falls remain one of the most common causes of injury among older adults worldwide.

Sports and activities that blend movement, balance, and endurance — such as tennis, badminton, and cycling — consistently appear in studies linking exercise with longer life expectancy. A 2025 study from Japan found that older adults who cycled regularly were less likely to require long-term care or face early mortality.

Running has also been associated with slower age-related decline when performed moderately. Some researchers caution that extreme endurance events, such as frequent marathons, may carry separate health risks, but evidence in this area is still evolving.

For most people, experts emphasise that small but regular activity is more sustainable than intense training blocks. A study found that five minutes of moderate to vigorous movement each day was enough to help support healthier brain ageing.

Aditi Gurkar, an assistant professor of medicine at the University of Pittsburgh, says even simple habits can make a meaningful difference. “A brisk 15-minute walk after a meal can help regulate metabolism and support long-term health,” she says.

Strengthening the Brain Through Daily Habits

Healthy ageing is not only physical — the choices people make in their 30s can benefit their brains for decades. One area receiving growing attention is dental health. Studies have repeatedly linked periodontal disease, a gum condition associated with inflammation, to increased risks of cognitive decline in later life. Researchers believe that chronic inflammation may influence the brain over time.

Reducing alcohol consumption in early adulthood is another area where experts see long-term benefits. Alcohol can interfere with sleep quality, disrupt metabolic processes, and influence gene expression related to ageing. Lower consumption in midlife has been associated with reduced risks of cognitive decline and cardiovascular disease.

Sleep, in particular, plays a powerful role in shaping long-term health. Eric Verdin, president and chief executive of the Buck Institute for Research on Ageing in California, says consistent sleep patterns — going to bed and waking at the same time daily — can help protect the brain.

“Our biology operates on a circadian rhythm that aligns with the 24-hour cycle,” Verdin says. “Regular sleep supports metabolism, cellular repair, and the motivation to maintain healthy behaviours.”

Some people even use an alarm to remind themselves to wind down for sleep — a technique Verdin supports. He acknowledges, however, that maintaining sleep regularity is challenging for parents of young children, who often face unpredictable sleep schedules in their 30s.

Nutrition Habits That Support Long-Term Ageing

Experts say the 30s are an ideal time to start approaching nutrition with greater intention. Verdin highlights giving the body longer breaks from digestion as one useful strategy, noting that intermittent fasting can support cellular repair.

While the popular 16:8 approach (fasting for 16 hours and eating within an eight-hour window) works for some, he says a 12:12 split — fasting for 12 hours and eating during the remaining 12 — provides benefits without the strict time constraints.

“When you are eating, you are building,” Verdin explains. “When you’re fasting, you’re repairing.”

Increasing fruit and vegetable intake is another well-documented way to support healthy ageing. Gurkar notes research linking higher consumption of dietary carotenoids — natural plant compounds found in sweet potatoes, carrots, mangoes, and apricots — to slower biological ageing. Carotenoids may help reduce oxidative stress, a process associated with cellular damage.

Reducing reliance on ultra-processed foods, which are often high in added sugars and preservatives, can also support metabolic health.

Why Early Lifestyle Choices Matter

Large, long-term studies such as the Framingham Heart Study and the Nurses’ Health Study offer strong evidence that healthy behaviours in midlife can influence ageing decades later. These studies suggest that adults who maintain physical activity, eat balanced diets, sleep consistently, and manage weight have lower risks of cardiovascular disease, frailty, and cognitive decline.

João Passos, a professor of physiology at the Mayo Clinic’s Kogod Center on Ageing, says lifestyle choices in the 30s can help prevent or delay the molecular changes that contribute to ageing. “We cannot stop ageing,” he says. “But we can certainly shape its trajectory.”

While many people in their 30s feel healthy and resilient, aging processes are already underway. Experts emphasise that adopting sustainable habits now — from regular movement to reduced alcohol consumption and consistent sleep — may help preserve mobility, cognitive clarity, and independence well into the later decades of life.

Source: BBC- Things you can do in your 30s to improve your health in your 70s

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Do you find yourself yawning constantly? Or maybe that third or fourth cup of coffee is becoming a must-have just to get through the afternoon? While these may seem like typical signs of sleepiness, experts are now sounding the alarm about how a persistent lack of sleep can be much more than just a minor inconvenience—it can seriously affect your health and safety.

According to a recent position paper from the American Academy of Sleep Medicine (AASM), feeling constantly tired could be a sign of a dangerous sleep deficit that can have wide-ranging consequences. From impaired performance at work to deadly drowsy driving, the risks are real.

“Sleepiness is a serious health concern with far-reaching consequences,” said Dr. Eric Olson, president of the AASM and a sleep medicine specialist at the Mayo Clinic in Rochester, Minnesota. “From car crashes caused by drowsy driving to workplace errors and long-term health problems, the effects of sleep deprivation touch everyone.”

Dr. Olson emphasized the critical need for proper sleep, noting that sleep deprivation is linked to a host of chronic conditions, including diabetes, heart disease, obesity, and even stroke. A good night’s sleep—ideally seven to eight hours—is essential for your health.

In the U.S., about one-third of adults report excessive daytime sleepiness. Experts stress that identifying and treating sleep problems is crucial, not just for your well-being but for the safety of those around you.

It’s easy to dismiss signs of sleepiness—like dozing off during a meeting or feeling sluggish in the afternoon—as no big deal. But sleep specialists say this could be your body signaling that something more serious is at play.

Dr. Kristen Knutson, a sleep expert at Northwestern University in Chicago, points out that if you’re constantly nodding off during meetings, it’s a red flag. “Someone who’s well-rested won’t fall asleep in a meeting, no matter how dull it is,” she says.

If you’re regularly feeling excessively sleepy, Dr. Knutson advises you talk to your doctor. Excessive daytime sleepiness can impact your performance and may be a sign of underlying sleep disorders or other health issues.

The body’s response to ongoing sleep deprivation is not always obvious. You may think you’re functioning normally, but in reality, your brain is struggling.

Dr. Indira Gurubhagavatula, a board member of the AASM and sleep medicine professor, explains that with chronic sleep deprivation, we lose the ability to assess our own impairment accurately. “You may feel fine, but your brain is actually making mistakes. It’s a scary situation,” she says.

A dangerous phenomenon known as microsleep occurs when your brain takes brief, unconscious naps lasting just a few seconds. You may not even notice these tiny breaks in consciousness, but if you’re driving or operating machinery, the consequences could be catastrophic.

Drowsy driving is a serious problem—100,000 car accidents every year are linked to sleepiness behind the wheel. If you find yourself struggling to stay awake while driving, that’s a clear sign you’re not safe on the road.

You can measure your level of sleepiness using tools like the Epworth Sleepiness Scale. This test asks you to rate how likely you are to fall asleep during everyday activities, like sitting quietly after lunch or riding as a passenger in a car.

A score above 10 is considered clinically significant, signaling that your sleepiness may require intervention. The higher the score, the greater the risk of severe impairment.

As sleep deprivation continues, physical symptoms become more pronounced. You may notice droopy eyelids, difficulty staying upright, or even vertigo—feeling like the room is spinning.

In more severe cases, people can experience impulsive or reckless behavior, feeling detached from their usual cautious self.

Many factors contribute to sleepiness, from medical conditions like sleep apnea and insomnia to lifestyle choices. Dr. Gurubhagavatula suggests that chronic pain, certain medications, and even poor sleep hygiene (like sleeping in a noisy or uncomfortable room) can all play a part.

Be mindful of what’s affecting your sleep. Excessive caffeine or alcohol before bed can disrupt your rest, as can using substances like marijuana. Though some believe alcohol helps them sleep, it often disrupts sleep cycles, leaving you more tired the next day.

Dr. Gurubhagavatula says eliminating a nightly drink or using marijuana less often can improve your sleep quality, leading to better rest and higher energy levels throughout the day.

Yawning might seem like a harmless, routine act, but it could be signaling something more serious. Chronic sleep deprivation not only puts your health at risk but also jeopardizes the safety of everyone around you. If you’re constantly feeling sleepy or struggling to stay awake, it’s time to take action and seek help from a sleep specialist.

As Dr. Olson reminds us, sleepiness is not something to ignore—it’s a warning sign that shouldn’t be dismissed. So, next time you find yourself yawning more than usual, consider it a sign to prioritize rest and take your health seriously.

Source: CNN – Yawning may be more dangerous than you think, experts say

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Let’s be honest: most of us don’t get enough sleep. But even if you think you’re clocking enough hours, do you actually feel rested? That’s the real question sleep experts say we should be asking.

Sleep takes up about a third of our lives, but how much we truly need changes as we grow—and it might be a bit different for each of us. Babies and kids need way more shut-eye than adults, and even seniors require slightly less. So, how much is enough? And does your gender affect your sleep needs? Let’s unpack what the experts are saying.

Quality Over Quantity: What Really Matters in Sleep

“Sleep is a bit of a mystery, but it’s absolutely essential,” says Dr. Rafael Pelayo, a sleep specialist at Stanford University. “It’s the most natural form of self-care we have.”

While most adults are advised to get between 7 to 9 hours per night—the sweet spot linked to the best health outcomes—Pelayo stresses that how you sleep matters just as much as how long.

“The goal is to wake up feeling refreshed,” he explains. “If you sleep a lot but still wake up tired, something’s off. It’s like leaving a restaurant still hungry—that’s not right.”

How Sleep Needs Change Over a Lifetime

Here’s a quick guide to how much sleep different age groups generally need:

• Newborns (0-3 months): 14 to 17 hours
• Infants & Toddlers: 12 to 16 hours (including naps)
• School-age Kids: 9 to 12 hours
• Teenagers (14-17 years): 8 to 10 hours
• Young Adults (18-25 years): 7 to 9 hours (sometimes more)
• Adults (26-64 years): 7 to 9 hours
• Older Adults (65+ years): 7 to 8 hours

Sleep happens in cycles—about every 90 minutes—switching between deep, restorative sleep early in the night and REM sleep later, which helps with memory and learning. Kids spend around half their sleep in deep phases, but that decreases as they grow older.

Do Women Need More Sleep Than Men?

The answer isn’t cut and dry, but studies show women tend to get slightly more sleep than men. Why? Hormonal shifts throughout life play a big role.

Teenage girls often report more insomnia than boys, and life events like pregnancy, menopause, and menstrual cycles can seriously impact sleep quality.

“Menopause can cause frequent nighttime awakenings and poorer sleep overall,” says Dr. Mithri Junna, a sleep neurologist at the Mayo Clinic. Plus, women may find they need extra rest at certain times, like before their period.

“Your body will tell you when it needs more sleep. It’s important to listen,” advises Molly Atwood, a behavioral sleep expert at Johns Hopkins.

When Should You Seek Help?

Not feeling rested despite enough sleep? Here are some signs to watch for:

• Feeling irritable or grumpy
• Trouble focusing during the day
• Waking up tired no matter how long you sleep

Chronic sleep deprivation isn’t just annoying—it can increase your risk of depression, heart problems, stroke, Alzheimer’s disease, and weaken your immune system.

“If you’re regularly waking up tired, it’s time to talk to your doctor,” Atwood recommends. A sleep specialist can help diagnose issues like sleep apnea or chronic insomnia.

Bottom Line: Sleep Smarter, Not Just Longer

• Adults generally need 7 to 9 hours of sleep each night.
• Focus on sleep quality—waking refreshed beats counting hours.
• Women face unique sleep challenges due to hormonal changes and life stages.
• Poor sleep can lead to serious health issues.
• Don’t hesitate to get professional help if sleep problems persist.

Remember: prioritizing good sleep isn’t just about feeling rested—it’s a key part of your overall health and well-being. So pay attention to your body, create healthy sleep habits, and don’t settle for tired.

Source: AP News – How much sleep do you really need? Experts say it depends

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Heavy Menstrual Bleeding Linked to Fatigue in Menopausal Women

New research has identified a potential link between heavy or prolonged menstrual bleeding and fatigue in women transitioning to menopause, shedding light on an often-overlooked symptom.

Approximately 33% of women experience heavy or prolonged menstrual bleeding during the transition to menopause. Such episodes can meet the medical definition of abnormal uterine bleeding—excessive in amount, duration, or frequency within a six-month period.

While excessive bleeding is common, research on its connection to other menopausal symptoms has been scarce. However, a new study published in the journal Menopause suggests that frequent heavy bleeding episodes are associated with increased fatigue in menopausal women.

The study, which tracked women over time, is the first to evaluate the relationship between heavy menstrual bleeding and fatigue in premenopausal and perimenopausal women. Lead author Dr. Siobán Harlow, a professor emeritus of epidemiology and obstetrics at the University of Michigan, emphasized the significance of these findings.

“Menstruation remains a subject cloaked in silence and associated with taboos, even within the realm of scientific inquiry,” Harlow stated. “Lack of dialogue about menstruation, particularly about bleeding changes as women approach menopause, leads to a lack of knowledge about what is normal.”

She hopes the findings encourage further research into links between menstrual bleeding, sleep disturbances, and cognitive issues during menopause.

Perimenopause, the phase leading up to menopause, typically lasts three to ten years. It begins when the ovaries gradually reduce hormone production, causing fluctuations in estrogen and progesterone levels. These changes can lead to irregular periods, mood swings, and other symptoms, including depression and fatigue.

The study analyzed data from 2,329 women who were, on average, 47 years old when they joined the Study of Women’s Health Across the Nation in 1996 or 1997. Over a decade, participants provided information about their menstrual and medical histories.

Women documented their menstrual bleeding monthly, noting heavy bleeding as the need to change a sanitary product every hour for over four hours. Prolonged bleeding was defined as lasting more than eight days, while heavy bleeding meant three or more days of very heavy flow.

Researchers assessed participants’ vitality and fatigue levels at multiple visits. They found that:

• Women who had at least three heavy bleeding episodes in six months were 62% more likely to feel tired and 44% more likely to feel worn out.
• Those who had prolonged bleeding were 32% less likely to feel energetic.

Dr. Stephanie Faubion, medical director of The Menopause Society, noted that while the link between heavy menstrual bleeding and fatigue may seem intuitive, it has never been formally studied before. She also pointed out that existing menopause questionnaires do not address bleeding, as menopause is defined by the absence of menstruation.

The fatigue experienced by women with heavy bleeding could stem from iron deficiency or iron deficiency anemia, conditions that result from excessive blood loss. Anemia, caused by low levels of red blood cells or hemoglobin, can lead to fatigue and other health complications.

However, the study did not measure participants’ blood iron levels, making it difficult to confirm iron deficiency as the sole cause. Faubion noted that anemia usually requires significant blood loss to develop. She also suggested other possible explanations, such as:

• Disrupted sleep due to frequent nighttime bleeding, leading to exhaustion.
• Restless leg syndrome, a condition linked to iron deficiency, which can further impair sleep quality.

The study highlights the importance of discussing menstrual irregularities with healthcare providers. Dr. Leana Wen, an emergency physician and adjunct professor at George Washington University, emphasized that women experiencing fatigue should be asked about abnormal menstrual bleeding and tested for iron deficiency.

Women going through menopause are encouraged to track their cycle length, duration of bleeding, and any perceived changes in flow to help identify potential health concerns.

If anemia is the cause of fatigue, treatment involves stopping excessive bleeding and restoring iron levels, often through oral iron supplements. Other treatment options for heavy bleeding include:

• NSAIDs (e.g., ibuprofen, naproxen) – Can reduce bleeding by 30%.
• Birth control pills – Help regulate menstrual cycles and decrease bleeding.
• Hormonal intrauterine devices (IUDs) – Reduce bleeding by up to 98%.

Additionally, restless leg syndrome, if linked to iron deficiency, can be managed by correcting iron levels.

Abnormal uterine bleeding should never go unexamined, as it can lead to significant health issues, including anemia and, in some cases, serve as an early warning sign of cancer. Experts urge medical professionals to include bleeding patterns in their assessment of menopausal symptoms and for more research to be conducted on this critical stage of a woman’s life.

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A recent study sheds light on the potential connection between sleep disturbances and the risk of developing dementia. According to the findings, excessive daytime sleepiness and lack of enthusiasm could be more than just signs of aging — they may indicate a heightened risk of developing motoric cognitive risk syndrome (MCR), a condition that significantly increases the likelihood of dementia.

Key Findings: Sleep Issues and MCR Risk

The study, published in the journal Neurology, revealed that 35.5% of individuals who reported excessive daytime sleepiness and a lack of enthusiasm developed MCR, compared to just 6.7% of those who did not experience these symptoms. MCR is characterized by slow walking speed and memory complaints among older individuals who do not yet have dementia or mobility disabilities. Those with MCR are more than twice as likely to develop dementia later.

Dr. Victoire Leroy, the lead author of the study, emphasized that while previous research has suggested a link between sleep problems and dementia risk, this study explores the connection in greater depth by examining specific sleep quality components over time.

Tracking Sleep and Its Impact on Cognitive Health

The research tracked the sleep patterns of 445 adults, with an average age of 76, over a period of seven years. Participants were recruited from Westchester County, New York, and were initially assessed on their walking speeds and memory. They were then surveyed annually about their sleep quality, using the Pittsburgh Sleep Quality Index (PSQI), which evaluates factors like sleep duration, disturbances, and daytime dysfunction.

The results showed that individuals who reported daytime dysfunction, such as trouble staying awake during the day, had a 3.3 times higher risk of developing MCR. This highlights the importance of sleep issues, particularly daytime fatigue, as potential early indicators of cognitive decline.

Potential Mechanisms Behind Sleep’s Impact on Brain Health

Dr. Richard Isaacson, a leading expert in neurodegenerative diseases, pointed out that while the study’s findings are promising, further research is needed. He noted that sleep plays a crucial role in “cleaning up” neurotoxins in the brain, and sleep deprivation can lead to an accumulation of proteins associated with Alzheimer’s disease. Additionally, sleep disturbances may activate inflammatory responses in the brain, which is a known factor in dementia.

However, the study also has limitations, such as relying on self-reported sleep data and a relatively small, homogeneous sample of participants. Experts like Dr. Tara Spires-Jones suggest that the relationship between sleep disturbances and cognitive decline could be influenced by other factors, including the early stages of dementia itself.

Early Detection and Intervention

The findings highlight the importance of early intervention. If sleep disturbances are identified early, doctors may be able to help manage the risks before cognitive decline progresses. Dr. Isaacson recommends that individuals experiencing sleep issues consult with their healthcare provider, complete a sleep questionnaire, or undergo a sleep study to assess potential underlying problems.

Other Factors in Dementia Prevention

While managing sleep health is crucial, experts also recommend a holistic approach to reducing dementia risk. Dr. Spires-Jones suggests that a healthy lifestyle — including proper nutrition, physical activity, and addressing hearing loss — can boost brain resilience and lower the risk of dementia. However, she also points out that genetics plays a significant role in dementia risk, and lifestyle factors may only account for a portion of the overall risk.

For those already experiencing mobility or cognitive issues, preventative measures such as fall prevention through physical therapy and home modifications are essential.

Conclusion: Sleep Matters for Brain Health

The study underscores the importance of good sleep for maintaining brain health as we age. By addressing sleep disturbances early on and adopting a healthy lifestyle, individuals may be able to reduce their risk of developing dementia. While more research is needed, the study offers hope for future interventions that could help protect cognitive function and improve quality of life in older adults.

Source

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Weighted blankets have gained popularity as a cozy solution for better sleep and relaxation. But what do we actually know about their benefits? Here’s a breakdown of what science says and practical advice on using them.

What Are Weighted Blankets?

Weighted blankets are heavier-than-usual blankets filled with materials like glass beads, pellets, or cotton. They provide gentle, evenly distributed pressure that many users describe as feeling like a comforting hug.

Although the exact mechanisms aren’t fully understood, experts believe that the firm, steady weight helps calm the brain’s fight-or-flight response.

Dr. Neal Walia, a sleep medicine specialist at UCLA Health, explains:

“The evenly distributed weight tells your body, ‘Hey, you’re in a calm environment.’”

The pressure might also trigger the release of oxytocin, the “love hormone,” associated with bonding, relaxation, and reduced anxiety.

How to Choose and Use a Weighted Blanket

To maximize comfort and safety, here are some guidelines:

• Pick the right weight: Experts recommend selecting a blanket that’s about 10% of your body weight. For example, if you weigh 150 pounds, go for a 15-pound blanket.
• Avoid for certain groups: Weighted blankets are not suitable for babies, toddlers, or individuals with respiratory issues or sleep apnea. Always consult a doctor if you’re unsure.
• Seasonal use: Some people find the blankets too hot in warmer months.

Cost Consideration: Quality weighted blankets can range from $50 to over $300, depending on size, weight, and material.

Everyday Uses of Weighted Blankets

Many people use weighted blankets beyond bedtime for relaxation:

• Rhonda James, a banker in South Carolina, unwinds with hers while watching TV or enjoying a glass of wine.
• Lucy Taylor, a freelance writer from Wales, finds it helps calm her anxiety and fall asleep during winter months.

“If my body’s relaxed, my mind follows suit,” she shared.

Can Weighted Blankets Improve Sleep?

The research is still emerging, with studies showing mixed results:

1. For Insomnia: A study involving 120 people found that weighted blankets improved sleep quality compared to lighter blankets.
2. For Autism: Research on 67 children with autism showed no significant sleep improvement, but both the children and their parents preferred weighted blankets over regular ones.
3. For Chronic Pain: Among 94 adults with chronic pain, heavier blankets reduced pain more effectively than lighter ones, though they didn’t significantly enhance sleep.

While evidence is inconclusive, many experts, like Dr. Daniel Barone of Weill Cornell Medicine, encourage trying a weighted blanket as a supplemental approach.

“If it doesn’t hurt and it may help, it’s worth a shot,” he says.

The Bottom Line

Though science hasn’t definitively proven their benefits, weighted blankets may provide comfort, reduce anxiety, and potentially improve sleep for some people. Whether you’re looking to soothe a restless mind or simply enjoy a cozy winter evening, they might be worth the investment.

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As the days grow shorter and temperatures drop, it’s a great time to refresh your daily health habits. Staying healthy during winter requires just a few simple adjustments to support your immune system, mental well-being, and overall vitality. Here are some easy-to-follow tips to help you stay energized and well all season long.

1. Boost Your Immunity with a Nutrient-Rich Diet

Cold weather often brings more colds and flu, so focusing on immune-boosting foods is key. To give your immune system a lift:

• Eat Vitamin C-rich foods like citrus fruits and leafy greens to support immune function.
• Incorporate Vitamin D from fatty fish like salmon, or consider a supplement if you’re not getting enough sunlight.
• Add zinc-rich foods such as pumpkin seeds, beans, and nuts, which are essential for immune health.

Warm, comforting foods like soups and stews can be a perfect way to pack in nutrients and stay cozy!

2. Stay Hydrated, Even When It’s Cold

In winter, it’s easy to forget to drink water, but hydration is essential for digestion, skin health, and overall wellness.

• Drink water regularly, even if you’re not feeling thirsty.
• Try herbal teas for a warm, hydrating, antioxidant boost.

Hydrating well helps your body run smoothly, keeps your skin from drying out, and fights off the fatigue that can come with winter dehydration.

3. Keep Active Indoors and Outdoors

Physical activity is vital for both physical and mental well-being, but staying active can be a challenge when it’s chilly.

• Exercise indoors with yoga, stretching, or bodyweight exercises to improve circulation and reduce stress.
• Head outdoors when you can, bundling up for a brisk walk or light jog to boost your mood and immune system.

Staying active through winter helps keep your energy up and your immune system strong!

4. Prioritize Sleep for Better Health

Quality sleep is fundamental to good health and affects everything from immunity to mental clarity.

• Try to get to bed a bit earlier to align with the darker winter evenings.
• Reduce screen time before bed to avoid the blue light that disrupts melatonin, a hormone that helps you sleep.

Restful sleep helps your body repair and recharge, leaving you better prepared to tackle winter’s challenges.

5. Support Mental Health with Relaxation Techniques

Spending more time indoors can impact your mood and mental health, making relaxation practices especially valuable.

• Practice mindfulness, meditation, or deep breathing exercises for just a few minutes a day to relieve stress.
• Stay connected with loved ones through calls, video chats, or small gatherings to keep your spirits lifted.

A small daily effort to care for your mental health can build resilience and help fend off winter blues.

6. Seek Out Natural Sunlight

Winter’s shorter days mean we’re getting less sunlight, which can impact both mood and Vitamin D levels.

• Go outside during daylight hours whenever possible, especially in the morning, to help regulate your sleep-wake cycle and improve your mood.
• Consider a light therapy lamp if you’re experiencing seasonal affective disorder (SAD) or if natural sunlight isn’t an option.

Getting sunlight or using light therapy can make a big difference in keeping your mood balanced and your energy steady.

Final Thoughts

Maintaining health during winter doesn’t have to be difficult. By following these simple tips—eating nutrient-rich foods, staying hydrated, moving your body, prioritizing sleep, supporting mental health, and getting sunlight—you can feel your best even in the coldest months. A few small changes to your routine can make a big impact, keeping you resilient, energized, and well as we head deeper into winter.

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Each year, most of the U.S. ends daylight saving time by “falling back” an hour in the early morning of the first Sunday in November. This year, that day is Sunday, Nov. 3. Here’s a quick guide to understanding daylight saving time and why we adjust our clocks twice annually.

What Is Daylight Saving Time and When Does It End?

Daylight saving time (DST) began on March 10, 2024, when clocks moved forward one hour to capture more daylight in the evenings. This period ends on Nov. 3, when clocks “fall back” one hour, returning to standard time. The change happens at 2 a.m. local time, so at 1:59:59 a.m. on Nov. 3, clocks shift back to 1 a.m.

Digital clocks, like those on cellphones, will adjust automatically, but analog clocks will need to be reset manually. This change gives us an extra hour of sleep compared to the springtime shift, when we “lose” an hour. After the time change, sunset will occur an hour earlier, affecting daylight hours in the evening. For instance, in New York City, the sunset shifts from 5:50 p.m. on Nov. 2 to 4:49 p.m. on Nov. 3.

A Brief History of Daylight Saving Time

The concept of daylight saving time in the U.S. traces back to the Standard Time Act of 1918, which created U.S. time zones and first introduced DST. However, this change was unpopular, leading to its repeal in 1919. It re-emerged during World War II as a measure to save resources and later became a state and local choice.

The federal government reinstated DST nationwide with the Uniform Time Act of 1966, although the start and end dates have been modified over the years. Since 2007, DST has run from the second Sunday in March to the first Sunday in November.

Although some attribute the idea of shifting clocks to Benjamin Franklin, he only suggested people adjust their routines to save on candles in 18th-century Paris. The modern DST concept is generally credited to George Hudson, a New Zealand entomologist, who proposed it in 1895 to allow for more evening daylight. Others point to British builder William Willett, who lobbied for DST so he could enjoy more evening golf.

Which States Don’t Observe Daylight Saving Time?

Two U.S. states do not observe DST: Hawaii and most of Arizona, which remain on standard time year-round. Internationally, DST is common in Europe and North America, though schedules vary, and Southern Hemisphere countries follow different DST periods due to their seasonal differences.

Could Changing the Clocks End?

There has been growing interest in making daylight saving time permanent in the U.S. In 2022, the Senate passed the Sunshine Protection Act, proposing to keep daylight saving time year-round. The bill was supported by bipartisan lawmakers, including Sen. Marco Rubio of Florida, who has advocated for ending the twice-yearly time shift.

“This ritual of changing time twice a year is stupid. Locking the clock has overwhelming bipartisan and popular support,” Rubio said.

Rep. Vern Buchanan of Florida also proposed similar legislation in the House, citing potential health and economic benefits from permanent DST. However, the House bill stalled in 2023, awaiting further action.

For now, Americans will continue adjusting their clocks twice a year, although the debate over daylight saving time continues.

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