Get Ahead of Aging, by Fixing Your Sleep First.

I’ve been taking Benadryl every night for ~3 years now. It’s the only thing that knocks me out. Is it bad?”This question appeared in my inbox recently, and variations of it come up often. The person mentioned some lingering grogginess in the morning, but otherwise assumed everything was fine.If some version of that lives in your head, you are not the only one.Millions of adults use over-the-counter antihistamines as a nightly sleep aid.The reasoning makes sense: it’s available without a prescription, it’s affordable, and it does produce sleepiness.On the surface, it looks like a small trade: a familiar allergy ingredient, a predictable sedative effect, and side effects that look like “a little groggy” or “weird dreams.”This article is about what sits underneath that trade:The underappreciated risks that go beyond next-day drowsiness.Why long-term use matters for brain health and dementia risk.How these drugs disrupt your sleep architecture—even when they help you stay asleepHow to think about your next step in a way that matches the complexity of your midlife physiology, instead of just asking, “What else can I take?”Let’s get started.

Each % of REM you lose: how it relates to dementia risk in older adults (+ what to do about it)

+ 3 categories of supplements I avoid 100% of the time.

Why 3am wake-ups aren’t just about finding the right breathing technique

Start here: 6 high-impact pieces to guide your 2026 sleep, cardiometabolic health and labs for longevity optimization

It’s not hours, deep sleep minutes, REM %, or your sleep score