Waking up in the middle of the night can be frustrating—especially when you struggle to fall back asleep. But there are ways to help your body relax and drift off again without too much effort. Here are ten evidence-based strategies that could help you get the rest you need.

1. Block out disruptive noises

If a disturbing sound outside your window wakes you, try shutting it to block it out. You might also try using earplugs, turning on a fan, or listening to white noise. A 2021 research review found that white noise may improve sleep in some individuals, though results were mixed and more studies are needed.

2. Leave your bed

Try moving into a different room if you haven’t fallen asleep in 15 minutes. Then do something relaxing to distract your mind for a few minutes. This may make it easier to fall asleep when you return to bed.

3. Avoid staring at the clock

Staring at the clock may make you feel anxious about not sleeping. You might even consider getting rid of your alarm clock completely. Research published in 2019 suggests that anxiety and trouble falling asleep are associated. People who manage anxiety often worry about falling asleep, and people who have difficulty falling asleep often feel anxious.

4. Avoid screens

Turn off all your devices. Notification sounds may awaken you. Smartphones and other electronics also emit blue light that may suppress your body’s melatonin production. Melatonin is a hormone that helps regulate your circadian rhythm and sleep cycles. Blue light-blocking glasses are an inexpensive option that may improve sleep, according to a 2021 research review, but research is mixed.

5. Meditate or try breathing exercises

A 2018 research review on the effect of mindfulness meditation indicates breathing exercises or meditating may help treat some aspects of sleep disturbance and improve sleep quality. One useful method is the 4-7-8 breathing technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.

6. Relax your muscles

One technique that some people may find helps them relax and sleep is performing a full body scan. Close your eyes, breathe slowly, and move your attention from your face down to your feet, relaxing each area as you go.

7. Sleep with the lights off

Resist the temptation to turn on the lights, even if you get out of bed. Bright light may interfere with your body’s melatonin production and wake you up.

8. Focus on something boring

Research from 2018 found that many people report feeling sleepy when bored. The classic “counting sheep” technique — or any uninteresting task that occupies your mind — may help distract you and make falling asleep easier.

9. Listen to relaxing music

Relaxing music may help calm your mind and block sounds that may disrupt your sleep. Personal preference plays a large role in determining what type of music is best, so experiment with different styles.

10. Try sleep apps

Sleep apps offer relaxing stories, music, and sounds. Apps like Calm and Headspace offer free trials, allowing you to see what works best for you.

While thalassemia is known widely as a blood disorder, its impact can extend far beyond anemia and transfusions, said experts on World Thalassemia Day today.

World Thalassemia Day is observed every year on May 8 to raise awareness about the inherited blood disorder caused by faulty genes.

The disorder, which often requires blood transfusions every fortnight, affects approximately 1.3 million people living with severe forms of thalassemia worldwide. About 1.5 percent of the global population is carriers, and the disease claims nearly 11,000 lives annually.

Speaking to HealthandMe, health experts raised concerns about the growing mental health and neurological challenges faced by patients, especially children and young adults living with the condition.

Dr. Praveen Gupta, Chairman – Marengo Asia International Institute of Neuro & Spine (MAIINS), Gurugram, shared that repeated blood transfusions are important and save the lives of thalassemia patients, but long-term transfusion therapy can potentially lead to neurological complications if not properly monitored.

“Chronic transfusions can cause iron overload, which is the accumulation of iron in critical organs such as the brain, and may impact cognitive and psychological function, as well as mood,” Dr. Gupta explained.

He added that "changes in oxygen supply and related complications may make patients more vulnerable to headaches, lethargy, or even undetected brain injury".

However, experts stress that most neurological complications can be prevented through multidisciplinary care, iron chelation therapy, and regular monitoring.

Can Thalassemia Affect Brain Development in Children?

The expert stated that thalassemia may also indirectly affect brain development in children, particularly when severe anemia continues for long periods and limits oxygen supply to the growing brain.

Dr. Gupta noted that poor oxygenation, nutritional deficiencies, iron overload from repeated transfusions, and metabolic complications may affect:

• Cognitive function
• Learning ability
• Attention span
• Overall neurodevelopment
• Early warning signs may include:
• Delayed speech
• Difficulty concentrating
• Poor school performance
• Frequent headaches
• Irritability
• Developmental delays

Also read: World Thalassemia Day 2026: Why Screening Before Marriage Or Pregnancy Is Important

Early Signs Parents Should Not Ignore

Dr. Vipin Khandelwal, Sr. Consultant Paediatric Haemato Oncology & BMT at Apollo Hospitals Navi Mumbai, told HealthandMe that thalassemia affects the blood’s ability to carry oxygen, and prolonged disruption can impact growth, immunity, bone health, and learning abilities.

“The early signs of thalassemia are often subtle, which is why many families miss them until anemia becomes severe,” he said.

Parents should watch for persistent symptoms such as:

• Unusual tiredness
• Pale appearance
• Poor appetite
• Difficulty gaining weight
• Delayed growth
• Delayed walking or speech
• Reduced stamina
• Bone pain
• Recurrent weakness

He stressed that while thalassemia is inherited, many serious complications can be prevented with early diagnosis, regular check-ups, timely transfusions, and proper iron monitoring.

Why Depression and Anxiety Are Common Among Thalassemics?

Read More: Hantavirus Updates Of The Day: 8 May 2026 - US CDC Classifies Outbreak As 'Level 3' Emergency

Further, the experts also highlighted risk of anxiety, stress, low self-esteem, and depression among people with thalassemia who face lifelong blood transfusions, frequent hospital visits, leading to physical fatigue, and fear of complications. Over time, these challenges may increase, many often go unnoticed or untreated.

Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare, told HealthandMe that thalassemia is not only a physical health condition, but also an emotional and psychological challenge. He stressed the need to provide mental support to thalassemic patients.

“Frequent hospital visits, lifelong blood transfusions, fear of complications, and social limitations can increase the risk of anxiety, stress, and depression, especially among teenagers and young adults,” said Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare.

According to Dr. Dikshit, many patients struggle with:

• Low self-esteem
• Isolation
• Emotional fatigue.

Importantly, these emotional challenges often go unnoticed.

“Mental health support should be considered an essential part of thalassemia care. Counseling, family support, social acceptance, and open communication can significantly improve a patient’s emotional well-being and quality of life,” he said.

He also emphasized that early psychological intervention can help patients cope better with the disease and reduce the long-term mental health burden associated with chronic illness.

For most children, a swimming pool is all about fun: summer afternoons, splashing around, and playing with friends. It feels harmless, even healthy, and in many ways, it is. But over time, a small pattern has started to show up. Parents notice it after a swimming session: red eyes, constant rubbing, and sometimes complaints of burning or discomfort that were not there before. It does not always seem serious in the beginning, which is probably why it gets ignored. Still, it keeps happening often enough to be worth paying attention to.

In an interview with Health and Me, Dr Neeraj Sanduja, Director, Viaan Eye & Retina Centre, Gurugram, explained how swimming pool time could be giving your children eye infections.

What’s Really Causing the Problem

It is easy to assume the water is the issue, but that is only part of it. Most pools are treated with chlorine, which is necessary to keep them clean. The problem starts when chlorine mixes with other things that end up in the water: sweat, dirt, and even small amounts of urine. That mix creates compounds that can irritate the eyes.

Children are more likely to be affected because they spend more time in the water and often open their eyes while swimming. The natural layer that protects the eyes gets disturbed, and that is when the redness or burning starts. In some cases, it is not just irritation. If the pool is not maintained properly, there is also a risk of infections. Conjunctivitis, for example, can spread quite easily in shared water.

What Parents Usually Notice First

The signs are not always dramatic. In fact, they are easy to miss at first. A child may come back with slightly red eyes and say they sting a bit or keep rubbing them without thinking much of it. Sometimes there is watering that does not settle quickly.

If it is just mild irritation, it usually improves within a few hours. But if the redness stays, or there is itching, swelling, or discharge, it is likely to be something more than just chlorine exposure. That is usually the point at which it needs attention.

Small Things That Actually Help

The good part is that this is mostly preventable. Swimming goggles make a difference. Not everyone likes wearing them, especially younger children, but they do help keep the eyes protected. A proper fit matters; otherwise, water still gets in.

Rinsing the face and eyes with clean water after getting out of the pool is another simple step. It helps wash away whatever is left behind. Also, children tend to rub their eyes when they feel discomfort. That only makes things worse. It is a small habit, but one that needs to be corrected gently. And then there is the pool itself. A clean-looking pool is not always a safe one. Maintenance matters more than appearance.

When It Shouldn’t Be Ignored

Most of the time, these issues settle quickly, but not always. If the same problem keeps coming back after every swim, or if the symptoms last beyond a day, it is better to get it checked. Waiting it out does not always help. Children may not always explain clearly what they are feeling. So, small changes, like avoiding light or blinking more than usual, can be signs that something is not right.

Finding the Right Balance

Swimming is still one of the best activities for children. It keeps them active, helps them relax, and is something they genuinely enjoy. The idea is not to stop it, just to be a little more careful. A few small steps can go a long way in preventing discomfort later. And once that becomes part of the routine, the experience stays what it is meant to be: fun, safe, and worry-free.

Every year, millions of people around the world receive a cancer diagnosis—and nearly as many receive a flood of well-meaning but dangerously incorrect advice. From social media posts to family folklore, myths about cancer are pervasive, and they can delay treatment, fuel panic, or give false comfort when vigilance is needed. this crisis of misinformation at the clinical frontline. “Patients sometimes arrive having avoided medical care for months because they believed a natural remedy would suffice.

The World Health Organization estimates that between 30 and 50 percent of all cancers are preventable. Tobacco use, poor diet, physical inactivity, alcohol consumption, and certain infections together account for a large proportion of global cases. Awareness and early action are the most powerful tools available. Cancer is not one disease but over 100 distinct conditions, each with its own biology, risk factors, and treatment pathways. This complexity is part of why myths take hold so easily.

What is cancerism?

Dr Amish Vora, MBBS, MD, DNB, DM- AIIMS Delhi, Medical Oncologist, Director of H.O.P.E. Oncology Clinic, New Delhi, defines "cancerism" as encompassing three deeply interrelated phenomena:

Fear and Stigma: The pervasive fear and social stigma attached to a cancer diagnosis, which can cause patients to conceal their illness, avoid seeking help, and suffer in silence. Dr Vora argues this fear is often as damaging as the disease itself.

Misconceptions and Myths: The widespread false beliefs about cancer—its causes, treatment, and curability—that circulate through communities, social media, and word of mouth, leading patients to delay or abandon proven medical care.

Discrimination: The direct discrimination faced by cancer patients in workplaces, families, and communities—from job loss to social isolation—which compounds their suffering and undermines recovery.

“Cancerism is as real and as harmful as the cancer itself,” says Dr Vora. “Addressing it requires the same urgency we apply to developing new treatments. We cannot cure cancer in a society that is still afraid to say the word.”

Common Myths and Facts About Cancer

Drawing on his clinical experience and the framework of Cancerism, Dr Vora identifies the following as the most dangerous and persistent misconceptions he encounters:

Cancer is always fatal.

Many cancers are treatable. When caught early, 5-year survival rates exceed 90% for several types, including breast, skin, and prostate cancer.

Sugar directly feeds and grows cancer cells.

All cells use glucose for energy, not just cancer cells. Cutting out sugar will not starve a tumour. The science does not support this claim.

Cancer is purely genetic—if it runs in your family, you’ll get it.

Only 5-10% of cancers are hereditary. Lifestyle and environmental factors account for the vast majority of cases.

Biopsies and surgery cause cancer to spread.

There is no credible scientific evidence that biopsies cause cancer to spread. Avoiding or delaying diagnosis is far more dangerous.

A positive attitude alone can cure cancer.

Mental well-being and emotional support are important for quality of life, but they cannot replace evidence-based medical treatments.

Deodorants and antiperspirants cause breast cancer.

Major studies including those by the National Cancer Institute have found no link between antiperspirant use and breast cancer risk.

Cancer is not contagious—you can catch it from someone.

Cancer cannot be transmitted person to person. It is not an infectious disease. You cannot catch it through proximity or contact.

Mobile phones cause brain cancer.

Decades of research have found no conclusive evidence that mobile phone use causes brain tumours. Major health bodies concur on this.

Superfoods can prevent or cure cancer.

No single food has proven cancer-preventing or curative properties. A balanced overall diet reduces risk, but there are no miracle foods.

If you feel fine, you don’t have cancer.

Many cancers are asymptomatic in their early stages. Regular screening is the only reliable way to detect them before symptoms appear.