Woman's World

Taking GABA for Sleep? This Trick Boosts the Benefits—and Revs Weight Loss

Rachel Cosma — Tue, 01 Sep 2026 16:30:21 +0000

If you’re tossing and turning most nights—or waking at 3 a.m. and staring at the ceiling—you’re in good company. Sleep tends to get lighter and choppier as we age, and by 50, many of us feel like a solid seven hours is a distant memory. You may have heard about the benefits of a GABA supplement for sleep. But it turns out pairing it with one simple thing can markedly improve the benefits—and even help you lose stubborn weight. Here’s what to know.

How to boost the benefits of GABA for sleep

New research in The Journal of Nutritional Physiology found that older women who combined at-home exercise with a 100-mg daily dose of GABA—a supplement that calms the nervous system—dramatically improved their sleep quality over 16 weeks. Even better, they lost weight in the process.

The reason comes down to hormones. Researchers found that pairing the daily supplement with regular movement boosted levels of growth hormone, a known trigger to help us fall asleep faster, stay asleep longer and wake less often during the night.

That’s a big deal, because growth hormone naturally dips as we age, and this drop is one reason midlife sleep starts to feel so fragile. Give your body a nudge to make more of it, and rest tends to fall back into place.

What GABA actually does for sleep

Gamma-aminobutyric acid (GABA) is a neurotransmitter your body already makes. Its job is to quiet an overactive brain—the racing-thought, mental-to-do-list feeling that keeps so many of us wide awake at bedtime. As a supplement, it’s widely available and typically well tolerated, though it’s always smart to talk to your doctor before starting anything new, especially if you take medication.

The 100-mg dose used in the study is on the modest end, which is reassuring for anyone wary of megadoses. Look for a reputable brand and take it in the evening, before your wind-down routine. One option to try: Thorne PharmaGABA-100.

The benefits of this powerful duo

You don’t need a gym membership or a punishing workout to see the long-term health benefits of this pairing. The study specifically looked at at-home exercise—the kind of gentle, doable movement that fits into a real life.

Generally speaking, that can mean:

A brisk walk around the block after dinner
About 10 to 15 minutes of light strength work with resistance bands or hand weights
Bodyweight moves like squats, wall push-ups or step-ups on your bottom stair
A short yoga or stretching flow before bed

The magic seems to be in the consistency, not the intensity. Moving your body most days of the week—even in small doses—signals to your system that it’s time to build, repair and, eventually, rest.

The bottom line on GABA for sleep

If deep, restorative sleep has been feeling out of reach, this pairing is worth trying. A modest supplement, a little daily movement, 16 weeks of patience—and the potential to finally wake up feeling like yourself again. That’s the kind of simple swap our bodies respond to in midlife and beyond.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Does Lack of Sleep Cause Weight Gain? Yes—About 9 Pounds Per Year

Rachel Cosma — Sun, 30 Aug 2026 15:00:14 +0000

If you’ve ever wondered whether those late nights scrolling on your phone might be showing up on the scale, you’re not imagining things. The link between sleep and weight is real—and the answer to “does lack of sleep cause weight gain” is a resounding yes, according to a growing body of research.

Here’s the good news: A few extra minutes of shut-eye each night could make it easier to keep pounds off—or finally shed the ones you’ve been trying to lose. Let’s break down what’s really happening in your body and how simple bedtime tweaks can help.

Does lack of sleep cause weight gain?

A study published in the Annals of Internal Medicine found that even mild sleep deprivation—equal to skipping 78 minutes of Zzzs to scroll TikTok—could lead adults to gain about nine pounds a year. That’s because chronic sleep deficits prompt fattening hormonal shifts inside the body.

In other words, weight management is not only about willpower or what’s on your plate. When you’re consistently short on sleep, your body chemistry begins working against you.

The role sleep plays in weight gain

Sleep affects two key hunger hormones: ghrelin, which tells your brain you’re hungry, and leptin, which tells your brain you’re full. When you’re insufficient sleep, ghrelin tends to rise and leptin tends to drop—a combination that can leave you feeling hungrier and less satisfied after meals.

Research also indicates that sleep-deprived people often reach for higher-calorie, higher-carb foods. When you’re running on fumes, that cookie in the break room or the extra scoop of pasta at dinner suddenly feels irresistible. Your brain is essentially hunting for quick energy to make up for the rest it didn’t get.

Cortisol, the body’s main stress hormone, is another factor. Skimping on sleep can keep cortisol levels elevated, which encourages the body to store fat—particularly around the belly.

How more sleep can make weight loss easier

Prioritizing sleep may be one of the simplest, most effective things you can do to support a healthy weight—no calorie counting required. When you’re well-rested, your hunger hormones tend to balance out, cravings ease and you have more energy to move throughout the day. You’re also more likely to make thoughtful food choices instead of grabbing whatever’s fastest.

Simple bedtime tweaks to try tonight

To stay lean—or make weight loss easier—aim for at least 7 hours of sleep per night. These small changes can help:

Set a screen curfew. Put the phone down at least 30 minutes before bed.
Keep your bedroom cool and dark. Cooler rooms support deeper, more restorative sleep.
Stick to a schedule. Going to bed and waking up at roughly the same time each day helps regulate your natural sleep-wake cycle.
Skip the late-night snacks. Eating a heavy meal or snack too close to bedtime can disrupt sleep quality. (Instead, consider these expert-approved bedtime snacks.)

The bottom line on lack of sleep and weight gain

The next time you’re tempted to scroll “just five more minutes,” remember: those minutes may cost more than you think. Getting to bed a little earlier could be the key to reversing poor sleep and supporting a healthier weight. Sweet dreams really can help you wake up lighter, in every sense of the word.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Sleep Supplements Worth Considering: Here’s What Dietitians Actually Recommend for Better Rest

Lauren Jarvis-Gibson — Sun, 23 Aug 2026 08:39:02 +0000

Restless nights come with real consequences. Poor sleep affects mood, focus and long-term health, and the supplement aisle keeps expanding with pills, powders and gummies promising deeper rest.

Before adding anything to your nightstand, here is what dietitians and sleep researchers actually recommend, and what the evidence says about each option.

How magnesium supports better sleep

Saema Tahir, M.D., told Eating Well that magnesium glycinate stands out among sleep aids because of its safety record and the science behind how it works.

“Magnesium glycinate is one of the few supplements I feel confident recommending because the safety profile is strong and the rationale is solid. It activates the parasympathetic nervous system and supports GABA receptor activity, essentially helping your brain and body shift into a calmer state before bed,” Tahir said.

Why melatonin gets so much attention

Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M, told Hopkins Medicine that the popular hormone is often misunderstood.

“Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” Buenaver said.

He added, “Most people’s bodies produce enough melatonin for sleep on their own. However, there are steps you can take to make the most of your natural melatonin production, or you can try a supplement on a short-term basis if you’re experiencing insomnia, want to overcome jet lag, or are a night owl who needs to get to bed earlier and wake up earlier, such as for work or school.”

What ashwagandha, valerian root and L-theanine can do

Ashwagandha is an adaptogenic herb traditionally used to help the body manage stress. Writing for WebMD, Leah Rosenbaum summarized the research this way.

“One study showed taking 300 milligrams of the herb two times a day improved sleep, and another found that people who took 120 milligrams of an ashwagandha extract reported a significant improvement in sleep quality. A meta-analysis of five studies looked at ashwagandha’s impact on sleep in humans. It found that the herb had a small but significant impact on improving sleep, especially in people who had insomnia. The benefits were greatest when people took at least 600 milligrams of ashwagandha each day for 8 weeks or longer.”

Valerian root is another herbal supplement traditionally used for relaxation and sleep. L-theanine, an amino acid naturally found in green tea, may promote calm by increasing brain chemicals like GABA, dopamine and serotonin without heavy sedation.

Where CBD and tart cherry juice fit in

CBD (cannabidiol) interacts with the body’s endocannabinoid system, which plays a role in stress, mood and sleep regulation. Lauren Fountain of the Sleep Foundation explained why the anxiety connection matters.

“People who suffer from insomnia experience difficulty falling asleep or staying asleep at night. Because of their history of poor sleep, people with insomnia may suffer from anxiety about getting inadequate sleep, which can then increase sleeplessness at night. Given the potential positive outcomes of CBD treating anxiety, it is speculated that CBD may also help reduce the anxiety associated with insomnia,” Fountain wrote.

Tart cherries offer a food-based option. They naturally contain melatonin and antioxidant compounds called anthocyanins.

“A small glass of tart cherry juice is my ‘secret’ to sleeping better,” culinary nutritionist Jackie Newgent, RDN, told Yahoo Health. “The juice may help play a role in slightly improving sleep duration and quality, especially for older people or those with insomnia.”

What to know before you try a sleep supplement

Supplements are not regulated like medications, and dosages, quality and interactions vary widely. Talk with a doctor before starting anything new, especially if you take other medications or have a chronic condition.

Sleep experts generally frame these options as a short-term aid rather than a long-term fix. That means pairing any supplement with better sleep habits, including consistent bedtimes, limited screen use at night and a cool, dark room.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Doctors Say Magnesium Spray Works More as a Sensory Ritual Than a Proven Sleep Aid for Most People

Samantha Agate — Thu, 20 Aug 2026 18:39:41 +0000

Magnesium sprays now sit on shelves at Target, Walmart, CVS and Ulta, and the TikTok Shop pipeline has helped push the once-niche wellness product into millions of American medicine cabinets. Shoppers are spending real money chasing deeper rest and calmer muscles, drawn by the promise of a topical fix that skips the potential stomach upset of oral magnesium.

The question worth asking before you add another bottle to your cart is whether the science backs the pitch. Physicians and researchers say the honest answer is complicated, and it may change how you build your nightly wind-down.

How magnesium spray is supposed to work

Bedtime magnesium sprays are leave-on topical products, usually magnesium chloride blends mixed with lavender or chamomile. Users mist them onto feet, calves, chest or shoulders before bed, often as part of a broader bedtime routine that also includes dim lighting and slow breathing.

The pitch is straightforward. Rub it in, absorb magnesium through the skin and bypass the digestive tract entirely.

“Supplementation with topical magnesium [such as spray, cream or oils] has been used to help with muscle and joint pains, reduce migraine pain and even help with anxiety and sleep, as well as boosting energy levels,” Joaquin Villegas, MD, a family medicine physician with UTHealth Houston, told Health.

The catch is absorption. Robert Glatter, MD, an emergency medicine physician at Northwell Lenox Hill Hospital, told Health that the skin has a limited ability to absorb magnesium, and current evidence points to that limitation as a serious barrier for anyone hoping the spray corrects a true deficiency.

Why doctors are skeptical

Dermatology researchers put it plainly. “The problem with this is that the skin is a barrier, not a sponge,” Nicholas Theodosakis, a dermatologist and researcher at Harvard University, told NPR.

A 2016 University of Queensland study used multiphoton microscopy to show that magnesium ions do enter human skin, mostly through hair follicles. Entering skin is not the same as raising blood levels enough to affect the brain.

A 2017 study tested a daily magnesium cream delivering 56 mg over roughly two weeks. Blood magnesium rose about 8%, a change researchers did not consider statistically significant. Larger, longer trials do not yet exist.

Yoshua Quiones, MD, a board-certified internal medicine specialist at Medical Offices of Manhattan in New York City, told Good Housekeeping he prefers pills over spritzes. “I’m not strongly in favor of magnesium spray, as more clinical data is needed to support its use,” Quiones said.

Denise M. Millstine, M.D., assistant professor of medicine and director of integrative medicine and health at Mayo Clinic in Arizona, was more direct. “I wouldn’t recommend topical magnesium, whether it’s a spray or a gel,” she said, per Mayo Clinic.

Why so many users still swear by it

If the pharmacology is weak, why do people report better sleep? Ritual, massage and aromatherapy may be doing the heavy lifting. Slowing your breathing, warming your skin and pausing before bed all cue the nervous system to downshift, and lavender scent adds a familiar sleep signal.

Krupa Koestline, founder and chief cosmetic chemist of KKT Labs, told Vogue that sprays act more like mineral salt mists with local sensory effects than a proven systemic delivery system. “Sprays are a nice adjunct, not a replacement,” Koestline said. “My recommendation is to use oral magnesium as the foundation and use sprays when you want additional muscle relaxation or a calming ritual at night.”

How much to use and what to watch for

There is no established maximum dose for topical magnesium. Oral supplementation, by contrast, is capped at 350 milligrams per day, Villegas said.

Some users develop skin reactions with heavy use. If itching, dryness or a burning sensation shows up, Villegas said to stop applying. Glatter added that with no accepted dosing regimen, patients are largely on their own to experiment.

For shoppers, the takeaway is straightforward. A magnesium spray probably will not correct a deficiency or transform your sleep on its own. As one calming step in a consistent nightly wind-down, it may still earn its place on the nightstand.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Sleep Earbuds Now Block Noise, Track Your Sleep and Survive Side Sleeping. Here’s What Actually Works

Ryan Brennan — Wed, 19 Aug 2026 15:44:32 +0000

If your partner snores, you know the routine. Foam earplugs. A white noise machine on the nightstand. Maybe a gentle nudge at 2 a.m. to get them to roll over.

Sleep earbuds take a different approach. Newer models combine noise blocking, sound masking and Bluetooth audio into a single low-profile device. Some even track your sleep. But do they actually deliver quieter nights?

How sleep earbuds handle nighttime noise

Sleep earbuds manage nighttime noise in three main ways, and some models combine all three: creating a physical barrier, electronically canceling outside noise or covering disruptions with steadier sounds.

Passive isolation creates a physical seal that blocks sound from entering the ear.
Active noise cancellation generates opposing sound waves to counter steady low-frequency noise like traffic or appliance hum.
Noise masking layers a consistent sound like white noise or rainfall over disruptions so sudden changes are less jarring.

A 2025 pilot study published in Frontiers in Digital Health tested first-generation Bose noise-masking Sleepbuds among 55 people whose sleep was disrupted by environmental noise. All 50 participants who completed the final survey said the earbuds helped block environmental noise.

The earbuds also reduced objectively measured sleep-onset time by 13.3%, or 2.7 minutes, and perceived sleep-onset time by 32.5%, or 7.5 minutes. In the final survey, 86% said they helped them fall asleep, 76% said they helped them stay asleep and 82% perceived better overall sleep quality.

If snoring, traffic or household sounds are what keep you awake, sleep earbuds may help you fall asleep faster and experience fewer disruptions. This can, therefore, lead to better sleep outcomes.

Are earbuds safe and comfortable for sideways sleeping?

Sleep earbuds are designed differently from conventional earbuds, typically using smaller, lower-profile shapes to reduce pillow pressure and improve comfort during sleep.

Cleveland Clinic audiologist Valerie Pavlovich Ruff, AuD, warns that side sleeping can make poorly fitting earbuds press into the ear and cause pain, irritation and potentially damage the skin of the ear canal.

Sleeping in earbuds can also push earwax deeper into the canal, potentially causing blockages or temporary hearing loss, and may trap moisture in the ear canal, particularly if worn after showering, which can increase the risk of an ear infection.

That makes size, profile and multiple ear-tip or wing options more than convenience features. They help determine whether the earbuds stay comfortable through the night.

Current sleep-specific products reflect that priority. Soundcore’s Sleep A30, for example, weighs about 3 grams per earbud and uses a low-profile shape designed to reduce pillow pressure.

Do earbuds for sleep work as a sleep monitoring device?

Some current sleep earbuds use motion sensors and microphones to estimate metrics such as sleep duration, movement, sleeping position and snoring.

Ear-based sensing has genuine potential. A 2017 study published in the IEEE Journal of Translational Engineering in Health and Medicine used ear-EEG and achieved roughly 78.5%–95.2% accuracy depending on the sleep-classification task, showing that the ear can be a useful location for measuring physiological signals.

But most consumer sleep earbuds do not perform clinical EEG sleep studies.

Johns Hopkins sleep expert Alan Schwartz, MD, cautions that consumer sleep trackers generally don’t measure sleep directly; many infer it from signals such as inactivity and movement.

Independent testing of consumer wearables also shows the distinction: a 2024 study published in Sensors found devices were very good at identifying sleep versus wakefulness. Sensitivity was at least 95%, but performance for individual sleep stages varied much more with sensitivity ranging from 50% to 86%.

Sleep-earbud data is therefore best viewed as trend information, not the equivalent of polysomnography or a medical diagnosis.

What to look for when buying sleep earbuds

Choosing the right pair of earbuds for sleep comes down to a few key factors.

Low-profile design and multiple tip sizes for comfort and a secure fit, especially for side sleepers.
Noise-control method that matches your needs. Passive isolation, ANC and sound masking each handle different types of disruption and some models offer all three.
Battery life of at least 8 to 10 hours so the earbuds last through the night.
Audio flexibility. Some models only play built-in sounds while others support Bluetooth for music or podcasts.
Sleep tracking for spotting patterns over time, though not a replacement for medical-grade data.
Alarm or awareness features so noise blocking doesn’t prevent you from waking up on time.
Replaceable tips for easier cleaning, since you’re wearing these inside your ears every night.

Sleep earbuds won’t cure a snoring problem. But they can put a reliable buffer between you and the noise that’s stealing your rest. The research so far is encouraging, the designs keep getting smaller and the tracking features add a useful layer of insight into how you actually sleep.

If you’ve exhausted the simpler fixes and you’re still staring at the ceiling at 2 a.m., a well-fitted pair of sleep earbuds might be the upgrade worth trying.

Does the 10-3-2-1-0 Sleep Rule Actually Help You Sleep Better? Sleep Experts Weigh In

Hanna Wickes — Thu, 06 Aug 2026 22:04:33 +0000

Sleep in the U.S. and U.K. keeps getting worse, and a viral countdown method promising better rest is now everywhere on social media. The 10-3-2-1-0 sleep rule packages standard sleep hygiene into a single memorable formula, and it has picked up traction with people who want structure without downloading another app or buying a wearable.

The method traces back to a 2021 social media post from Dr. Jess Andrande, an American pediatrician and sports medicine physician. Since then, doctors and sleep specialists have weighed in on why the countdown actually tracks with the science of how the body winds down.

What is the 10-3-2-1-0 sleep rule?

Each digit is a cue tied to a habit you stop before bed. Ten hours before bed, cut off caffeine. Three hours before bed, stop eating. Two hours before bed, put work aside. One hour before bed, ditch screens. And zero is the number of times you should hit snooze in the morning.

Nicole Moshfegh, a licensed clinical psychologist, sleep specialist and author of The Book of Sleep, told Bustle the formula is a simple way to remember the basics of good sleep hygiene.

“It packages the rules in an easy-to-remember format, which can be helpful for people who like structure or may be new to thinking about how daytime habits affect sleep,” Moshfegh said.

Dorsey Standish, M.S., founder of Mastermind Meditate, told Men’s Health that the payoff from real sleep goes well past feeling rested.

“Quality sleep offers benefits like cellular repair, immune function, and hormone balance, helping with everything from athletic recovery to overall longevity,” Standish said.

Why the 10-hour caffeine cutoff matters

Caffeine stays in your system far longer than most people assume. Dr. Vicki Lowry-Brown, a GP specializing in sleep at The Private GP Group, told GQ that even trace amounts can chip away at deep sleep hours after your last cup.

“Caffeine has a half-life of about 5-6 hours, meaning even small amounts can remain in the bloodstream and significantly disrupt deep sleep cycles,” Lowry-Brown said.

Leah Kaylor, PhD, a licensed clinical and medical psychologist specializing in sleep, told Men’s Health the mechanism runs deeper than a simple buzz.

“Caffeine’s stimulatory effects can significantly delay your ability to fall asleep. By blocking adenosine [a chemical found in human cells vital for energy regulation], caffeine keeps your brain in a state of heightened alertness, even when your body is signaling that it’s time to rest,” Kaylor said.

Why the food, work and screen cutoffs work

The three-hour food buffer gives your body time to digest before it tries to wind down, which cuts reflux risk and lets the nervous system shift out of active mode.

The two-hour work cutoff targets cortisol, the stress hormone that follows a natural circadian rhythm. Cortisol peaks just after waking and drops at night. Late emails and Slack pings keep it elevated when it should be falling. Lowry-Brown told GQ that working late can push the brain into a state of hyperactivity, raising cortisol at exactly the wrong time. A common tip from sleep coaches is to move the work phone into another room after 8 p.m.

The one-hour screen cutoff addresses blue light from phones, laptops, tablets and LED lighting, which suppresses melatonin and tricks the brain into thinking it is still daytime.

“When you’re exposed to blue light late in the evening, your body remains in an alert state for longer, making it difficult to transition into the relaxed state needed to fall asleep,” Kaylor told Men’s Health.

Who benefits most from the 10-3-2-1-0 method

The rule is not for everyone. Moshfegh told Bustle it works best for people who struggle to fall asleep, have irregular sleep habits or tend to feel overstimulated at night. Follow the first four steps consistently and the final zero, waking without hitting snooze, tends to fall into place on its own.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Could Sleep Apnea Be Raising Your Dementia Risk? What Researchers Found About the Connection

Hanna Wickes — Tue, 04 Aug 2026 19:33:52 +0000

Roughly 29 million Americans have sleep apnea, and many have no idea the condition may be quietly reshaping their brain while they sleep. Here is what researchers now say about the link to dementia and what you can do about it.

What is sleep apnea and why does it matter for your health?

Sleep apnea is a condition in which breathing stops or becomes very shallow during sleep because the airway is partially blocked, with each pause lasting at least 10 seconds. The brain then signals the body to wake and resume breathing, a cycle that can repeat five to more than 100 times an hour.

“When a normal person falls asleep who doesn’t have sleep apnea, the airway stays open. But in someone who has sleep apnea, the airway does not stay open and an individual stops breathing,” Dr. Aatif Husain, professor of neurology and chief of the Division of Epilepsy, Sleep and Clinical Neurophysiology at Duke University Medical Center, told GQ. An estimated 29 million Americans live with the condition. Nearly one in five women have it, though nine out of 10 remain undiagnosed.

How does untreated sleep apnea affect the brain?

Repeated pauses in breathing drop oxygen levels in the brain, setting off a stress response that raises blood pressure and heart rate and, over time, damages blood vessels and brain tissue.

“Repeated apnea episodes cause drops in oxygen levels in the brain. This triggers a panic response, raising blood pressure and heart rate. Over time, this accumulated stress damages blood vessels and the brain itself,” said Dr. Alberto Ramos, professor in the Sleep Medicine Division at the University of Miami Miller School of Medicine. His most recent study, involving more than 3,000 participants, found that sleep apnea can reduce the size of important brain areas including the hippocampus.

“The hippocampus is key for consolidating memory. We also observed changes in small blood vessels, which increase the risk of dementia and Alzheimer’s over time,” Ramos said.

Can treating sleep apnea lower your dementia risk?

Growing evidence suggests it can, and the window for prevention appears to open in midlife. A meta-analysis of nine observational studies found that obstructive sleep apnea may more than double the risk of cognitive decline or Alzheimer’s disease.

Researchers point to several overlapping mechanisms. Breathing interruptions reduce blood oxygen and damage brain cells. Sleep apnea is also linked to hypertension, cardiovascular disease and depression, each of which independently raises Alzheimer’s risk. Fragmented sleep further impairs memory consolidation. Cognitively healthy older adults with the condition may already show altered Alzheimer’s biomarkers, and those markers can worsen over time.

“The ideal time to identify and treat these breathing problems is between 40 and 50 years old, when it’s still possible to prevent brain changes linked to years of poor-quality sleep,” Ramos said.

How do you get diagnosed with sleep apnea?

Most patients start with a referral from a primary care doctor to a sleep specialist, who reviews symptoms and orders a sleep study. That study can happen in a lab or at home through a Home Sleep Apnea Test (HSAT), which patients pick up, use overnight and return.

Warning signs include loud snoring, daytime sleepiness, obesity, older age and being male, though you can snore heavily without having sleep apnea and have sleep apnea without much snoring, according to Johns Hopkins. A newer at-home option, the Happy Ring by Happy Health, bundles an FDA-cleared sleep test, a board-certified sleep doctor consultation and personalized care that can be handled from home.

“What makes this so profound is that untreated sleep apnea has so many links to chronic medical conditions that we see, such as heart disease, heart failure, stroke, hypertension, diabetes, obesity,” Dr. Heidi Doss Riney, chief medical officer at Nox Health and medical director at Fusion Sleep Center in Georgia, told Nox Medical.

What are the treatment options, and is a sleep apnea pill on the way?

The current standard is a CPAP (Continuous Positive Airway Pressure) machine, which uses a mask to push air through the nose and mouth to keep the airway open overnight. An oral appliance that pulls the jaw forward to keep the tongue from blocking the airway is another option.

A once-nightly pill is also in development. A Phase 3 clinical trial published in May 2026 in the American Journal of Respiratory and Critical Care Medicine tested AD109, a combination of aroxybutynin, a novel antimuscarinic, and atomoxetine, a selective norepinephrine reuptake inhibitor. Researchers reported marked improvement in airway obstruction and oxygenation compared with placebo. The drug could have “utility across all levels of disease severity and a wide range of weight classes,” the authors wrote, adding that “AD109 may fill a large unmet need in providing patients with a pharmacologic therapy targeting the neuromuscular dysfunction underlying OSA pathogenesis.” Developer Apnimed is seeking FDA approval and hopes for a green light next year.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

What’s the Best Exercise for Sleep After 50? The Answer May Surprise You

Allison Nemetz — Mon, 03 Aug 2026 16:00:10 +0000

If you’re over 50 and staring at the ceiling at 3 a.m.—again—you’re in very good company. Somewhere along the way, the deep, restorative sleep you used to take for granted seems to have packed a bag and left town. Maybe you fall asleep just fine, but then you’re wide awake in the middle of the night. Or you sleep straight through and still wake up feeling like you barely closed your eyes. Odds are you’ve heard that regular exercise delivers big health benefits, including better rest. But what’s the best exercise for sleep? A new study reveals the surprising answer.

Why we struggle with poor sleep quality after 50

Midlife sleep is complicated, and it’s not your imagination. Shifting hormones, hot flashes, achy joints, a busier-than-ever mental to-do list and the general weight of caring for everyone around you all conspire to negatively affect your sleep health.

And skimping on sleep isn’t just annoying—it matters more than we sometimes give it credit for. Solid, deep sleep is when your body repairs itself, your brain files away memories, your immune system recharges and your mood resets. Night after night of tossing and turning or difficulty falling asleep can chip away at your energy, your blood sugar and even your patience with the grandkids.

The best exercise for sleep, according to science

A research review of about 2,000 older adults with insomnia found that all types of exercise can help with sleep quality. Walking helps. Yoga helps. Cycling helps. But one exercise regimen stood out above the rest: strength training.

Researchers believe the intensity of muscle-building moves triggers more of the biochemical responses that help send you off to dreamland—think regulated stress hormones, better blood sugar control and the kind of physical tiredness that actually earns you a good night’s rest.

A beginner-friendly exercise routine to improve your sleep

If the words “strength training” make you picture a sweaty gym full of grunting 20-somethings, take a breath. You don’t need any of that to fall asleep faster or help improve your total sleep time. A set of inexpensive resistance bands—the stretchy loops or long strips you can tuck into a drawer—is all you need to start.

Try this beginner-friendly routine two or three times a week to help strengthen your muscles and improve your sleep:

Seated rows: While seated comfortably on the floor, loop a band around your feet, hold the ends and pull toward your waist. Complete 10 to 12 reps.
Chest press: While seated in a sturdy chair, loop an open-ended resistance band behind the back of the chair or your upper back. Press forward with both arms. Complete 10 to 12 reps. (Need a visual guide? Check out this quick video.)
Squats: Stand on the band with feet hip-width apart, hold the handles at your shoulders and lower into a gentle squat. Complete 8 to 10 reps.
Bicep curls: Stand on the band and curl the handles up toward your shoulders. Complete 10 to 12 reps.

Aim for 15 to 20 minutes total. If a move feels like too much, shorten your range or use a lighter band. If it feels too easy, add a rep or step a little closer to the anchor point for more resistance. Get more simple strength training moves here.

Give it a few weeks

Here’s the thing about building a new habit: You don’t need to be perfect. You just need to be consistent enough. Two or three short sessions a week is a beautifully doable place to start—and it’s exactly what the research points to as the best exercise for sleep in the years after 50. Give it a few weeks and you may just notice your Zzzs starting to improve.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Nighttime Sipping for Better Sleep: Which Drinks Actually Help You Fall Asleep Faster

Lauren Jarvis-Gibson — Sat, 25 Jul 2026 20:38:57 +0000

Stage: Building · Momentum: High · Forecast confidence: Moderate

The bedtime beverage aisle is quietly turning into a wellness category. Warm cocoas laced with magnesium, sparkling waters spiked with tart cherry, valerian teas that promise to knock you out by 10 p.m. — the “sleep drink” is no longer a folk remedy or a supplement in disguise. It’s a shelf.

What’s Happening

A wave of functional bedtime drinks has moved from niche wellness shops into mainstream lifestyle coverage. Moonbrew Hot Cocoa, Beam Dream Powder, Mindful Evening Cocoa and Clevr Sleeptime Latte lead the warm-drink category, most of them built around the same short list of actives: magnesium glycinate, L-theanine, chamomile and zinc.

Writing for bon appétit, Francesca Krempa describes Moonbrew’s hot chocolate as “a delectable nightcap that’ll send you straight to dreamland,” pointing to zinc glycinate, which she says “has been linked to better sleep regulation, especially when combined with magnesium or melatonin.”

The category is expanding beyond cocoa. Lesley Rotchford, reviewing sleep drinks for Delish, tried Tru Dream, a chamomile-and-tart-cherry seltzer, and reported that “after about 15 minutes, a pleasant sedation effect set in, my eyes started closing…and the next thing I knew, my morning alarm was going off.”

Why It’s Happening

Three forces are pushing this. First, the ingredient story is finally landing with consumers. Chamomile’s active compound apigenin has moved from herbalist shorthand into mainstream nutrition writing, with registered dietitians explaining the mechanism directly to lifestyle audiences.

Second, traditional remedies are getting re-legitimized. Cecilia Snyder, MS, RD, writing for Healthline, notes that valerian root “is used as a medicinal herb that’s known to promote sleep and relieve insomnia,” with a simple prep — 2 to 3 grams of dried root steeped in a cup of hot water for 10 to 15 minutes. Dr. Deborah Lee told Men’s Journal that warm milk “could genuinely help some people sleep,” citing tryptophan and the psychological comfort of the ritual itself.

“By interacting with these receptors, chamomile helps to calm the nervous system, making it easier to wind down.”
— Lindsay Fencl, Registered Dietitian, as told to Real Simple

Third, the ritual matters as much as the chemistry. Reviewers keep describing these drinks in terms of routine and comfort — the warmth of the mug, the 9 p.m. cue, the shift away from a wine-based wind-down. That framing is doing real commercial work.

What Could Be Next

Expect this category to keep splintering into formats rather than consolidating around one hero product. The next 12 to 18 months will likely bring three shifts worth tracking now.

The cocoa segment gets crowded — and pricier. Moonbrew already offers a vanilla latte and a nighttime berry smoothie alongside its hot chocolate, per bon appétit’s coverage. Beam, Clevr and Mindful are competing on similar formulations. Reader action: before you subscribe to a monthly cocoa, compare the actives per serving. If two products both list magnesium glycinate, L-theanine and chamomile at similar doses, the cheaper one wins. Brand story is not a nutrient.

Sparkling sleep drinks will be the fastest-growing subcategory. Tru Dream’s cherry-and-chamomile formula is a template competitors will copy, and Rotchford’s Delish review flags a real friction point: sugar substitutes. Erythritol, stevia and monk fruit extract are common in this format. Reader action: if you avoid sugar alcohols, read the label before the marketing. Expect at least one major beverage brand to launch a cane-sugar or unsweetened version within the next year, and be ready to switch.

The old remedies will get repackaged, not replaced. Valerian tea and warm milk aren’t going anywhere — they’re going to show up in premium packaging with better branding. Snyder’s Healthline breakdown of valerian prep is essentially a recipe any brand can commercialize. Reader action: if a $6 valerian latte hits your local coffee shop, know that you can make the same drink at home for pennies. The premium is paying for the ritual, not the root.

The clear takeaway: sleep drinks are a real category now, but the science is uneven and the pricing spread is enormous. Pick a format that fits your evening routine, read the actives on the back of the can, and treat the “sleep” claim as a supporting benefit — not a guarantee.

THREE SIGNALS TO WATCH
1. A major national grocery chain launching a private-label functional sleep cocoa or seltzer.
2. The first sparkling sleep drink to hit shelves without erythritol, stevia or monk fruit.
3. FDA or FTC guidance clarifying how brands can market “sleep support” on beverage labels.

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How Evening Workouts Boost Sleep Quality in Ways Most People Never Expect, According to New Findings

Lauren Jarvis-Gibson — Fri, 24 Jul 2026 14:19:35 +0000

Wondering whether exercise before bed will wreck your sleep or actually improve it? New research and expert guidance suggest evening exercise, done the right way, can help you fall asleep faster and spend more time in deep, restorative rest.

Does exercise before bed help you sleep better?

Yes, evening exercise can help support faster sleep onset and better overall sleep quality, according to Charlene Gamaldo, M.D., medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” Gamaldo said, according to Hopkins Medicine. While many people assume workouts must happen earlier in the day to benefit sleep, Gamaldo suggests that exercising closer to bedtime can still be beneficial for some people. “Whether it’s in the early morning or close to bedtime, they’ll see a benefit to their sleep,” she says.

Timing and intensity still matter, since some people may feel more alert after exercising at night. “Know your body and know yourself,” Gamaldo says. “Doctors definitely want you to exercise, but when you do it is not scripted.” For those who find that evening movement helps them unwind, a nighttime workout may be a practical way to improve sleep quality while maintaining a consistent exercise routine.

What are the best evening exercises for better sleep?

Low-intensity movement tends to work best for winding down. Options that support sleep without overstimulating the body include walking after dinner, gentle strength training, yoga or Pilates, low-impact cardio and stretching or mobility exercises.

These types of workouts help regulate stress hormones, reduce feelings of stress and anxiety, improve mood and support the body’s natural sleep-wake rhythms. Choosing lighter activity in the hours before bed lets you build a consistent routine without the risk of feeling wired when you finally try to lie down.

If you prefer something more intense, guidance from Harvard Health suggests keeping vigorous workouts to at least one hour before bedtime, giving your heart rate and body temperature time to settle before sleep.

How does exercise improve sleep quality overnight?

Exercise increases your body’s need for rest by building what researchers call the homeostatic sleep drive, the pressure to sleep that accumulates the longer you stay awake. Physically demanding activity strengthens it, which is why active days often lead to easier nights.

Writing for Healthline, Taneia Surles explains that, according to the Centers for Disease Control and Prevention, “the pressure to go to sleep, known as the homeostatic sleep drive, builds up the longer you stay awake. Once you go to bed, the pressure decreases, reaching lower levels after a night of quality sleep.”

Surles adds that exercise “can also increase your body’s need for sleep. Physically demanding workouts can build your homeostatic sleep drive, making you less likely to spend time staring at the ceiling trying to fall asleep.”

Is it bad to exercise right before bed?

Not necessarily, as long as you skip vigorous activity in the final hour before sleep. A small study published in Sports Medicine, summarized by Howard E. LeWine, M.D., for Harvard Health, reviewed 23 studies comparing healthy adults who completed a single evening exercise session with those who did not.

LeWine notes that some people may be able to exercise at night without harming sleep, as long as they avoid vigorous activity during the final hour before bedtime. The researchers found that evening exercise generally did not disrupt sleep and may even help some people fall asleep faster and spend more time in deep sleep, suggesting that nighttime movement may be more sleep-friendly than once believed.

Ultimately, the best time to exercise is the time that fits your schedule and supports your sleep routine. If evening workouts help you stay consistent, choosing lower-intensity activities and finishing more intense sessions earlier may allow you to enjoy the benefits of exercise without sacrificing rest.