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.

For someone who has been hospitalized with heart failure, going home from the hospital can feel like a turning point. The breathlessness may have eased, the swelling may have reduced, and normalcy returns slowly. But feeling better does not mean that the condition has been cured. However, heart failure is a chronic and progressive condition in which the heart is unable to pump blood effectively enough to meet the body's needs.

The course of heart failure can include periods when patients feel stable and periods when their condition worsens. A worsening episode may require hospitalization or additional treatment, but even after the immediate episode has been stabilized and the patient is discharged, the underlying heart failure remains. The months following discharge from the hospital are a crucial period, when continued treatment, follow-up and attention to changes in symptoms can make a meaningful difference.

Why The Risk Remains After Discharge

People who have recently experienced a heart failure episode are at higher risk of their condition worsening again. The period after discharge should therefore not be viewed simply as a return to normal life, but as a phase when continued monitoring, follow-up and treatment remain important.

The risk is reflected in the outcomes after discharge. Within one year, studies have reported a heart failure readmission rate of nearly 30%, while all-cause mortality was 37%. This highlights why the months following hospitalization require particular attention, even when symptoms have improved.

A heart failure hospitalisation is also an important marker of future outcomes. In patients with recurrent multiple heart failure hospitalizations, the risk of cardiovascular death and all-cause mortality is six times higher in patients with four or more heart failure hospitalisations compared with patients with no heart failure hospitalizations.

This makes preventing another worsening episode an important part of long-term heart failure management.

For example, a patient may return home after treatment feeling less breathless and able to resume a daily routine. If, after some time, the same person begins to struggle with a regular walk, develops increasing ankle swelling, or takes longer to recover from everyday activity, these changes should not be ignored. They may indicate that heart failure is worsening again and should prompt a timely conversation with the doctor.

Continued Care Can Help Reduce Future Risk

Recognizing this period of increased vulnerability is not intended to create fear, but to encourage timely care. Patients should take their medicines exactly as prescribed and keep their follow-up appointments. Patients and their families should also be aware of the warning signs that indicate the condition may be worsening. This includes symptoms such as breathlessness; swelling of the legs or ankles; reduced ability to exercise; lack of appetite; nausea; increased heart rate; weight gain from fluid build-up; dizziness; or lightheadedness.

If familiar symptoms return, become more frequent or severe, or begin to affect everyday activities, the doctor should be consulted promptly. Regular follow-ups also provide an opportunity to assess whether the condition remains stable and treatment continues to meet the patient's needs.

Even when patients are stable with current treatment, the risk of hospitalization or serious cardiovascular outcomes can remain. Timely and appropriate treatment, including newer therapeutic approaches where suitable, can help reduce this risk.

Hospitalization following heart failure should not be seen as an episode to recover from, but as a reminder of the need for continued care in the months to follow. Patients and families who understand the warning signs, stay consistent with treatment and follow-up, and consult with the doctor regularly are better placed to manage the risk.

By Dr KV Srikanth, Consultant Interventional Cardiologist, KIMS Hospital, Electronic City, Bengaluru

Chronic pelvic pain in adulthood may have warning signs that appear much earlier in life. A new study suggested that reproductive and gynecological health problems during adolescence could identify people at higher risk years before chronic pain develops.

The study, carried by The Lancet Regional Health – Americas, analysed health data of nearly half a million people in Ontario, Canada, following them from adolescence into adulthood.

The researchers found that after 10 years into adulthood, chronic pelvic pain affected 28% of people who had sought healthcare for gynecological or reproductive health problems during their teenage years, compared to about 15% among those without such health issues during adolescence.

In a nutshell, the rate of chronic pelvic pain was 41% higher among people who had earlier gynecological or clinical visits due to reproductive issues.

Findings Just Not Restricted To Pelvic Pain

Also read: High BP in Pregnancy Linked to 42,000 Maternal Deaths, 500,000+ Stillbirths, Newborn Deaths: WHO

The researchers used population-based health data held by ICES and followed people from adolescence into adulthood. The analysis also considered other health problems and healthcare use during adolescence.

The findings also indicated that teenagers who had sought care for gynecological or reproductive problems were also more likely to have gastrointestinal problems, mental health conditions and chronic pain in other parts of the body.

“We asked a simple question: Were there signs, years earlier, that someone was on a path toward chronic pelvic pain? This study shows that indeed, the gap between those affected by CPP was already visible early in adulthood and grew over time,” said lead author Shay Freger, a PhD candidate in McMaster University's Department of Obstetrics and Gynecology.

What Is Chronic Pelvic Pain?

Also read: Childhood Fitness Linked To Lower Risk Of Depression In Adulthood: 30-Year Study

Chronic pelvic pain refers to persistent pain in the lower abdomen or pelvic region that can continue for months or years.

It can affect everyday life, education, work, relationships and mental health. Researchers also identified that pelvic and menstrual symptoms during adolescence can sometimes be dismissed as a normal part of growing up, even when the pain is severe or persistent. This could discourage a person to seek medical help.

The findings suggest that these symptoms could offer doctors and healthcare experts a key opportunity to identify patterns of certain health conditions earlier in life.

“What is important about this study is that the warning signs were not limited to reproductive health alone,” said Mathew Leonardi, senior author and associate professor in McMaster’s Department of Obstetrics and Gynecology.

“It suggests that adolescent menstrual and pelvic health may be part of a broader health picture that deserves earlier attention and more integrated care.”

Not A Cause-And-Effect Relationship

The study just noticed an association, but it does not establish that adolescent gynecological or reproductive problems are the direct reasons behind chronic pelvic pain decades later in life.

Instead, the researchers say the findings indicate that healthcare providers may already be seeing patterns during adolescence that could be linked with greater vulnerability to chronic pain and other disorders in adulthood.

The researchers also said that recognising these patterns earlier could help shift pelvic pain care from treating to identifying and addressing problems before they become persistent.

As pollution season creeps back in Delhi, N95 masks outdoors and air purifiers are once again most likely to become the primary go-to protective measures for the public.

Both are known to lower exposure to harmful particles significantly, but neither can completely nullify the health risks of polluted air. So before you invest in an air purifier or buy a dozen N95 masks, understand how much you will be protected as you step out during smog everyday.

How Much Protection Does An N95 Mask Offer?

Also read: Delhi Pollution: What Are The Different Types Of Anti-Pollution Masks?

A properly fitted N95 respirator can filter at least 95% of airborne particles under standard environment. That makes it substantially more protective against fine particulate matter like PM2.5 than regular surgical or cloth masks.

But just wearing an N95 does not mean you are breathing toxins-free air. Its effectiveness depends heavily on fit. Gaps around the nose, cheeks or chin can let polluted air to bypass the filter.

An N95 also does not protect equally against every pollutant. It is designed primarily to filter particles, not gases like nitrogen dioxide or ozone. So if you spend most of your time outdoors during severe pollution, wear a well-fitted, certified respirator to reduce exposure.

Protection from PM2.5 is key as these particles are small enough to seep deep into your lungs and, in some circumstances, even cross over to enter the bloodstream. Long-term exposure to PM2.5 has been associated with cardiovascular disease, respiratory disease and other serious health problems.

Is An Indoor Air Purifier Enough To Tackle Outdoor Pollution?

The effectiveness of an air purifier depends significantly on the purifier, the size of the room and how it is used. A purifier equipped with a HEPA filter can remove fine particles from indoor air. When outdoor PM2.5 levels are high and polluted air enters homes through windows, doors and ventilation systems, this could be one of the best ways to protect yourself.

However, simply switching on a purifier in a large room does not guarantee clean air. The purifier needs to have sufficient clean air delivery rate (CADR) for the size of the room.

Keeping doors and windows closed during periods of extreme outdoor pollution can also help reduce the amount of polluted air entering. Filters need to be replaced according to the manufacturer's recommendations because a heavily loaded filter can reduce performance.

Also read: Delhi Air Pollution Is Back: What Days Of Poor AQI Can Do to Your Lungs

One of the limitations is that HEPA filtration primarily addresses particles. A purifier needs additional technologies, like an activated-carbon filter, to reduce some gaseous pollutants, and even then it cannot remove every pollutant completely.

For Delhi's pollution season, these two measures address different exposure issues. N95 masks help reduce inhalation of polluted particles while outdoors. Air purifiers help lower indoor concentrations of particulate matter. Using both can therefore provide greater protection than relying on either measure alone.

People with asthma, COPD, heart disease or other respiratory and cardiovascular conditions, as well as children and older adults, can be more vulnerable to the effects of air pollution.

Even healthy people can experience symptoms like coughing, throat irritation, wheezing, eye irritation and breathing discomfort when pollution levels rise.