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.

With January here, many people are setting health and fitness goals for the New Year, including trying to lose weight. Regular exercise, gym sessions, and a balanced, nutritious diet are essential for overall well-being and can support weight loss. For some, though, these efforts may not be enough. In certain cases, medications that support weight loss can be an option.

These are generally prescribed for people with type 2 diabetes or for those who have struggled to lose weight through lifestyle changes alone. They are not meant only for people who “cannot” lose weight, but rather serve as an additional tool when other methods haven’t been enough.

What Are GLP-1 Agonists?

GLP-1 agonists are medicines like tirzepatide and semaglutide, often sold under brand names such as Mounjaro, Ozempic, or Wegovy. They are typically prescribed to adults with type 2 diabetes or for long-term weight management in specific cases. These medications work by slowing the emptying of the stomach and mimicking gut hormones, helping control blood sugar levels and reducing appetite, as per Mirror.

NHS Alert for Patients Taking Mounjaro

For those eligible for these injections and prescribed them by a GP, there is an important alert from the NHS. This mainly concerns people who are also taking other medications, such as the contraceptive pill or Hormone Replacement Therapy (HRT). An ‘important notice’ on the NHS website advises that these injections can affect how well the pill and HRT work in the body.

The NHS explains: “Many patients are now using weight loss medicines like Tirzepatide (Mounjaro) or Semaglutide (Ozempic, Wegovy, Rybelsus) — either for diabetes or privately for weight loss. These medications work partly by slowing how quickly your stomach empties, which can change how effectively other medicines (like the contraceptive pill or HRT tablets) are absorbed.”

Warning Points If You Take the Contraceptive Pill

Tirzepatide (Mounjaro) may reduce the effectiveness of any oral contraceptive, including the Progesterone-Only Pill. The NHS recommends that you:

• Use a non-oral contraceptive method (such as a coil or implant)
• Or use a barrier method (like condoms) for four weeks after starting or increasing the dose

The NHS adds: “Use extra protection (like condoms) if you have vomiting or diarrhoea, and follow the missed pill rules (see your pill’s patient information leaflet) if you vomit within three hours of taking it or have diarrhoea lasting more than 24 hours.”

For Semaglutide and similar medications, the NHS says they do not seem to reduce the pill’s effectiveness. However, side effects like vomiting or diarrhoea can still affect absorption.

“So, use additional protection (like condoms) if you experience vomiting or diarrhoea, and follow the missed pill instructions (see the patient leaflet) if vomiting occurs within three hours of taking the pill or diarrhoea lasts over 24 hours,” the NHS advises. “For more details, see: Patient Information GLP-1 Agonists and Contraception.”

Non-Oral Contraception and Safety

The NHS confirms that GLP-1 agonists do not impact non-oral contraception methods. Using options like the coil (IUD), implant, or injection is safe without extra precautions when on a GLP-1 agonist. If you are considering changing your contraceptive method, discuss it with your doctor first.

The health service also stresses: “GLP-1 agonists should not be used during pregnancy. Effective contraception is essential while taking these medications. If you become pregnant while on these medicines, contact your doctor immediately. GLP-1 agonists should also be stopped several weeks before trying to conceive.”

If you are using Hormone Replacement Therapy (HRT):

This guidance applies if your HRT contains progesterone in tablet form, such as:

• Progesterone or Utrogestan
• Norethisterone
• Medroxyprogesterone acetate

As per the NHS, there are concerns that medicines like tirzepatide (Mounjaro) and semaglutide may interfere with how well these tablets are absorbed by the body. According to the NHS, reduced absorption can result in irregular bleeding and may weaken protection of the womb lining, which could increase the risk of endometrial cancer.

Following a keto diet may drastically increase your risk of developing liver cancer by 20 years as it can alter cell function, a new US study suggests.

This celebrity-loved diet involves consuming very low carb and high fat meals to help the body enter a state of ketosis. During this process, the body uses fat for fuel instead of sugar (glucose) which can help lose weight. Additionally, the diet also helps the body to fight against diabetes, cancer, epilepsy and Alzheimer’s disease.

A keto diet often consists of 75 per cent fat, 20 per cent protein and only 5 per cent carbohydrates per meal however, the NHS's balanced diet advisory suggests eating meals with at least 30 per cent fat, 15 per cent protein and over 50 per cent carbohydrates.

However, researchers from Massachusetts Institute of Technology and Harvard University have now found that when the liver is repeatedly exposed to a high-fat diet, its cells change in nature and are more likely to turn cancerous within two decades.

"If cells are forced to deal with a stressor such as a high fat diet over and over again, they will do things that will help them to survive, but at the risk of increased susceptibility to tumorigenesis [when normal cells mutate and become cancerous]," Professor Alex Shalek, director of the Institute for Medical Engineering and Sciences, and study co-author noted.

As a result of the discovery, the doctors have now begun to look for ways to reverse liver damage by either returning to a healthier, well-balanced diet or using GLP-1 weight-loss medications such as Ozempic, Wegovy and Mounjaro to restore normal liver cell function.

What Did The Study Find?

Early on during the experiment, the scientists noticed that liver cells called hepatocytes began activating genes to help them survive which reduced the likelihood of cell death and promoting growth, paving the way for them to become cancerous.

However, on the other hand, the cells essential for normal liver function such as metabolism and protein secretion began to simultaneously shut down. By the end of the study, nearly all of the mice that were fed a high-fat diet had developed liver cancer.

Constantine Tzouanas, Harvard-MIT graduate and study co-author said of the results, "These cells have already turned on the same genes that they’re going to need to become cancerous. They’ve already shifted away from the mature identity that would otherwise drag down their ability to proliferate. Once a cell picks up the wrong mutation, then it’s really off to the races and they’ve already gotten a head start on some of those hallmarks of cancer."

READ: What Keto Really Does To Your Body?

Can The Same Happen In Humans?

Thorough examination showed that over time, cells required for healthy liver function also began to decline and turn cancerous in humans as they did in mice. Using these common gene expression patterns, the researchers were able to conclude that the humans are also at a high risk of developing liver cancer due to a high-fat diet.

While the cancer developed within a year in the rodents mice, the researchers noted that the same happens over the span of roughly 20 years in humans due to a variety of factors including overall diet, alcohol use and viral infections, all of which can caused other changes to liver cells.

Apart from reversing liver damage through the use of GLP-1 drugs and returning to a nutritionally balanced diet, the experts are also looking to develop drug treatments that will specifically target liver cells.

Ozempic, Wegovy, Mounjaro, and more such GLP-1 weight loss medication took people by surge. Everyone was jumping the bandwagon, this was especially the case in the US. In fact, US President Donald Trump also made these drugs cheaper. This was the trend, until people realized the other side of it. A study published in JAMA in January 2025 examined data from more than 125,000 adults with overweight or obesity and found a striking trend. Nearly 47 per cent of people with type 2 diabetes and 65 per cent of those without diabetes stopped taking GLP-1 weight loss drugs within a year. Among older Americans, drop-off rates appear especially high. Here are the four main reasons why.

The cost becomes unsustainable

GLP-1 medications are expensive, and insurance coverage is often inconsistent. Many older adults start these drugs with manageable co-pays, only to lose coverage later. Without insurance support, monthly costs can cross $1,000, forcing retirees on fixed incomes to stop treatment, even when the medication was working. The New York Times also noted a story of a 75-year0old woman, Mary Bucklew. She is a public transit retiree, who lives om Delware. She was paying just a $25 monthly co-pay through her health insurance plan to receive Ozempic for weight loss. She lost 25 pounds in six months, and gained more energy. However, her insurance company notified that the would no longer cover the drug, despite her arguing that this was absolutely necessary for her health.

"Far too many people who need obesity treatments still face cost and coverage barriers," said Ilya Yuffa, executive vice president and president for Lilly USA, in the announcement. "Today’s action underscores Lilly’s commitment to improving access across the obesity care landscape. We will keep working to provide more options, expanding choices for delivery devices and creating new pathways for access — so more people can get the medicines they need."

Side effects hit older bodies harder

Nausea, vomiting, diarrhea, constipation, bloating, fatigue, and headaches are common with GLP-1 drugs. Experts have pointed out that older adults are often more sensitive to these effects, especially if they are already prone to dehydration or have underlying kidney issues. For many, the discomfort outweighs the benefits.

Muscle loss raises safety concerns

Weight loss from GLP-1 drugs does not come entirely from fat. Studies cited by the American Heart Association show that a significant portion comes from muscle. Since muscle mass already declines with age, further loss can increase the risk of falls, fractures, and physical frailty in older adults.

Lack of personalized medical follow-up

Experts say many patients stop treatment because they are not closely monitored. Without tailored dosing, nutrition guidance, hydration support, and strength-preserving strategies, side effects worsen and benefits fade. With better supervision, some seniors might have stayed on these medications longer.

What are GLP-1 Drugs?

GLP-1 drugs, also known as GLP-1 agonists, were first developed for diabetes care. They work much like the body’s own GLP-1 hormone, which is released after meals to prompt insulin production. Those living with diabetes often do not make enough insulin to keep blood sugar steady. A GLP-1 medication boosts insulin release so blood sugar stays more stable. These drugs often support weight reduction as well.

For many people with diabetes, weight control plays an important role in managing the condition. GLP-1 drugs reduce hunger and help the stomach empty more slowly, creating a longer sense of fullness. This can lead to marked weight loss in people with or without diabetes.