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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.
Credit: Michael Patrick/Instagram
Irish Actor Michael Patrick, known for his significant role in Game of Thrones, has sadly passed away at the young age of 35.
Sharing the news in a post on social media platform Instagram, his wife Naomi Sheehan shared that Michael Patrick (whom she fondly calls Mick) died after a years-long battle with Motor Neurone Disease.
"Last night, Mick sadly passed away in the Northern Ireland Hospice. He was diagnosed with Motor Neurone Disease on 1st February 2023. He was admitted 10 days ago and was cared for by the incredible team there. He passed peacefully, surrounded by family and friends," Naomi said.
Calling Michael a "titan of a ginger-haired man", she said that “Words can’t describe how broken-hearted we are".
Naomi called Michael an "inspiration to everyone."
Also read: Dismissed as Anxiety: Terry Crew’s Wife Rebecca Shares Decade-Long Struggle With Parkinson’s
What Is Motor Neurone Disease (MND)
MND is a rare and progressive neurodegenerative disease. According to NHS UK, it causes muscle weakness that gets worse over a few months or years. It's usually life-shortening, and there's currently no cure, but treatment can help manage the symptoms.
Symptoms of MND include:
It makes everyday tasks such as climbing stairs or gripping objects difficult.
Also read: Grey’s Anatomy Star Eric Dane Dies After ALS Battle
As the disease advances, patients may develop difficulties with breathing, swallowing, and speech, along with changes in mood or personality. In later stages, walking and movement can become extremely limited.
Treatment of MND
About 1,500 people are diagnosed with MND each year, yet treatment choices remain scarce. Only a small proportion of patients currently qualify for therapies that target the disease process itself.
MND can be difficult to diagnose in the early stages. But as the symptoms get worse, it can usually be confirmed.
Tests used to help diagnose MND include:
1. Amyotrophic lateral sclerosis (ALS): Early symptoms include muscle weakness in the arms and legs can cause you to trip and drop things.
2. Progressive bulbar palsy (PBP): It mainly affects muscles in the face, throat, and tongue, causing slurred speech and problems swallowing.
3. Progressive muscular atrophy (PMA): It causes weakness in the hands.
4. Primary lateral sclerosis (PLS): Leads to weak legs, sometimes with other symptoms, including speech problems.
Common treatment options for MND include:
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During the COVID-19 pandemic, the SARS-CoV-2 virus had a significant impact on the eyes, causing conjunctivitis (pink eye), with red, itchy, watery, or painful eyes.
A new study now shows that eye symptoms may also be key in understanding the severity of long COVID, a collection of symptoms that last three months or longer after your first COVID symptoms.
The new study, published in the journal Clinical Ophthalmology, showed that the new onset of eye symptoms in people with long COVID may be an indicator of more severe disease.
Also read: Long Covid Causes Lasting Brain Inflammation And Lung Injury, Reveals Study
Researchers from the Yale School of Medicine analyzed survey data from 595 adults who self-reported having long COVID in surveys conducted from May 2022 to October 2023. They found that nearly 60 percent of people reported new-onset of ocular symptoms.
The findings suggest that ocular symptoms in long COVID may be interpreted as vision-related manifestations that cluster with systemic post-COVID conditions. The symptoms include a new onset of :
Notably, individuals with ocular symptoms reported:
Also read: Long COVID: The Story Of Those Who Are Still Dealing With Symptoms And Illnesses
Long COVID includes a wide range of symptoms or conditions that may improve, worsen, or be ongoing. While anyone who gets COVID-19 can develop Long COVID, studies have shown that some groups of people are more likely to develop Long COVID than others, including:
While many of the Long COVID conditions remain to be fully recognized, some people have more than one symptom that can be moderate to severe, and also impact the quality of life. According to the US CDC, they include:
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A Parliamentary Standing Committee on Health and Family Welfare has raised serious concerns about growing doctor burnout, especially among junior and senior resident doctors, and warned that it is now affecting both doctor well-being and patient safety. Noting that overworked doctors are a risk for patient safety, the panel said that fatigue-driven errors and burnout could compromise care.
To tackle this, the committee recommended that the government introduce and strictly enforce a formal “Clinical Duty Hours Regulation” policy. This should mandate fixed rest periods and monitored duty rosters, with oversight mechanisms to prevent violations, stated the panel in its 172nd report presented before the Parliament.
The recommendation comes amid growing concern over long, unregulated shifts in teaching hospitals, where residents often work extended hours with limited rest.
The panel warned that such conditions not only increase the likelihood of clinical mistakes but also contribute to burnout and mental health stress among young doctors.
The Panel noted that due to persistent human resource shortages, the working hours of junior and senior residents doctors often stretch from 24 to 36 hours. This increases risk of clinical errors and burnout, thereby compromising patient safety. Thus it recommended a mandatory working-hour regulatory framework:
However, it noted the contractual engagement must not substitute regular appointments, as excessive reliance on contractual staff may dilute institutional accountability and continuity.
Instead, the panel has recommended adopting a "Total Support model for medical professionals" to attract and retain qualified doctors and specialists in the public health system.
Also read:India Must Integrate Technology To Build Preventive, Holistic Healthcare: Experts
The policy calls to:
Also read: Doctors Share Preventable Risk Factors That Can Land You in the Emergency Ward
Burnout is distinct from depression, which influences every aspect of life and often involves persistent thoughts of hopelessness or worthlessness. Burnout typically involves limited manifestations to the work environment, although its impact can resonate into other areas.
Symptoms of Burnout
1. Exhaustion: Prolonged mental and physical depletion of your energy levels.
2. Depersonalization: Cynicism and lack of concern creep into relationships and communication.
3 Reduced Personal Achievement: Your work loses worth, and you may feel you are not up to standards, giving in to frustration and reduced originality.
These signs frequently coincide with physical signs (headaches, muscle pain, sleeplessness), emotional signs (self-doubt, loneliness, unhappiness), and behavioral signs (social withdrawal, outbursts of anger, abandonment of obligations).
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