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.

Although brain tumours are more commonly associated with older adults, they can occur at any age, including during adolescence and young adulthood. Recognising the warning signs early can help ensure timely diagnosis and treatment. Here, an expert explains the symptoms and highlights when medical attention should be sought.

What is a brain tumour?

In an interview with Health and Me, Dr Rakesh Patil, Consultant Medical Oncologist, AIMS Hospital, Dombivli, spoke about brain tumours and their rising incidence among younger Indians.

Brain tumours occur when abnormal cells grow uncontrollably within the brain or surrounding tissues. These tumours may be benign (non-cancerous) or malignant (cancerous). While brain tumours are not among the most common cancers affecting young adults, cases do occur in this age group. The exact cause of most brain tumours remains unknown. However, certain genetic conditions, a family history of brain tumours, previous exposure to radiation therapy, and rare inherited disorders may increase the risk. In many cases, affected individuals have no identifiable risk factors. Early diagnosis and appropriate treatment remain crucial for achieving the best possible outcomes.

Why are brain tumour symptoms missed?

One of the major challenges is that the early symptoms of a brain tumour can be mistaken for stress, migraines, sleep deprivation, or eye strain. Persistent headaches, especially those that worsen over time; nausea; vomiting; blurred or double vision; balance problems; unexplained seizures; weakness in an arm or leg; personality changes; memory difficulties; and problems with speech or concentration should not be ignored and warrant prompt medical evaluation.

Why are brain tumour cases rising among young Indians?

Many young adults are occupied with studies, careers, and social commitments, which may lead them to overlook symptoms or delay seeking medical attention. If left untreated, a brain tumour can affect important brain functions, including movement, speech, vision, memory, and behaviour. In some cases, it can become life-threatening.

What are the best treatment options for brain tumour?

Advances in imaging technology, neurosurgery, radiation therapy, and targeted treatments have significantly improved outcomes for many patients. Following a thorough evaluation and diagnosis, the treating physician will determine the most appropriate treatment plan based on the type, size, and location of the tumour. Some patients may also benefit from neurorehabilitation as part of their recovery.

Young adults should seek medical evaluation if they experience persistent headaches, develop neurological symptoms, or have seizures without an obvious cause. Greater awareness and timely medical attention can help improve outcomes and, in some cases, save lives.

Air pollution is one of the most impactful issues for the people of Delhi, as the city is known for having heavy air pollution, and the whole NCR faces this particular health hazard due to very high PM2.5 concentrations.

Though until now there was a public perception that the effect of this situation on babies was not massive, but that hopeful thinking has been shattered by a new study done by the All India Institute of Medical Sciences (AIIMS), Delhi.

The study by AIIMS has revealed that when fine particulate matter is found in the air, it can damage the placenta, restrict fetal growth, and increase the risk of low birth weight.

It was published in EMBO Molecular Medicine and focused on the effect of fine particulate matter in the air on pregnancy through laboratory study, animal models, and human data.

The research team observed that the presence of fine particulate matter in the air causes harm to placental function, including blood vessel formation, nutrient transport, and fetal growth.

In animal trials, the team has observed that the rats exposed to pollution have smaller litters, abnormal placentas, and babies with reduced birth weight and growth.

The research was supported by an analysis of 994 pregnancies from regions with different pollution levels. The team of AIIMS also stated that they have seen PM2.5 exposure was associated with a greater risk of low birth weight and preeclampsia.

How To Reduce Climate-related Health Risks

To reduce climate-related health risks, the experts recommend staying informed about weather conditions, remaining hydrated, limiting outdoor exposure during extreme heat, and taking precautions against mosquito bites.

People with chronic conditions such as hypertension, diabetes, heart disease, and kidney disease are advised to maintain adequate medication supplies and consult healthcare providers during periods of extreme heat.

Also Read: Meningitis Alert at UK University: Preventive Antibiotics and Vaccination Offered to Students

According to the experts, awareness and early action remain critical to protecting public health as climate change continues to reshape disease patterns around the world.

To reduce the risk of mosquito-borne diseases, people should make sure that water does not get collected in buckets, coolers, flower pots, or other containers around the home. Additional precautions include the use of mosquito repellents, sleeping under nets when necessary, and wearing clothing that covers the arms and legs.

Dr Sabine said food and water safety are particularly important after heavy rain or flooding. Proper food storage, clean drinking water, and good hygiene practices can go a long way in preventing many infections. Those with pre-existing medical conditions should also have essential medicines within easy reach during extreme weather.

Back pain was once considered a problem of ageing, heavy labour, or injury. Today, it is increasingly common among people in their 20s and early 30s. Many young Indians now walk into clinics with persistent lower back pain, neck stiffness, shooting pain down the leg, or recurrent muscle spasms—symptoms that were earlier seen more often in older adults.

Why are spine problems becoming more common?

The reasons are closely linked to the way modern life has changed. Long hours at desks, laptop use from beds or sofas, prolonged mobile phone scrolling, reduced physical activity, irregular sleep, stress, and weight gain are all placing unusual strain on the spine at a younger age.

Dr Satish Satyanarayana, Neurosurgeon, Apollo Hospitals, Bengaluru, said, "The spine is designed for movement. It depends on strong muscles, flexible joints, healthy discs, and good posture to function well. When a person sits for eight to ten hours a day, often slouched over a screen, the muscles supporting the spine become weak and tight. The discs between the vertebrae also experience uneven pressure. Over time, this can lead to chronic pain, early disc degeneration, nerve irritation, and, in some cases, slipped disc symptoms."

Posture problems among working professionals

One of the biggest contributors is poor sitting posture. Many young professionals work with rounded shoulders, forward-bent necks, and unsupported lower backs. This posture increases the load on the neck and lumbar spine. Similarly, “tech neck," caused by looking down at phones for long periods, can trigger neck pain, headaches, shoulder stiffness, and upper back discomfort.

Work-from-home habits have made the problem worse. Dining chairs, couches, beds, and low tables are not designed for long working hours. A person may feel comfortable initially, but the spine quietly absorbs the stress. By the time pain becomes persistent, the underlying muscle imbalance may already be significant.

Can lack of exercise make you prone to spine problems?

Lack of exercise is another major factor. Many young adults focus on work but neglect strength and mobility. Walking alone may not be enough if the core, hip, back, and gluteal muscles are weak. These muscle groups act like a natural brace for the spine. When they are weak, even simple activities such as bending, lifting a bag, climbing stairs, or sitting for long periods can trigger pain.

Stress also plays a role. Mental stress increases muscle tension, especially around the neck, shoulders, and lower back. Poor sleep reduces tissue recovery and increases pain sensitivity. In some people, repeated stress and inadequate rest can turn occasional discomfort into chronic pain.

Is back pain the same as posture pain?

Back pain should not always be dismissed as “posture pain." Medical evaluation is important if pain lasts more than two to three weeks, keeps returning, travels down the leg, causes numbness or weakness, worsens at night, follows an injury, or is associated with fever, unexplained weight loss, or bladder and bowel problems. These symptoms may suggest nerve compression, infection, inflammatory disease, or other serious spine conditions.

Can exercise help?

The good news is that most early spine problems are preventable and manageable. Young adults should take movement breaks every 30 to 45 minutes, set up an ergonomic workstation, keep screens at eye level, use a chair with lower back support, and avoid working from bed. Regular strengthening exercises, stretching, weight control, hydration, and good sleep are equally important.

It is better to exercise caution while undertaking heavy weightlifting, and it is certainly not advisable to do so without professional trainer supervision. It is also important to lift correctly, avoid sudden heavy gym workouts without supervision, and treat early pain seriously rather than relying repeatedly on painkillers. Pain medicines may provide temporary relief, but they do not correct the cause.

Back pain is often the body’s warning that the spine is under more stress than it can handle. The earlier young people correct their posture, improve their strength, and seek proper medical advice, the better their chances of avoiding long-term spine problems.