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.

Delhi finds itself in a little relief as the AQI of the city has dropped to 221 as per the CAQM. GRAP IV restrictions have also been lifted, however, pollution and smog continues to take over the city. The Meteorological Department has issued a yellow alert for the next few days, which could affect road and air traffic.

While GRAP IV is now removed, measures under GRAP I, II, and III will continue. As per the IMD forecast, this is what could happen for the next 5 days in Delhi

• December 26: Dense fog will prevail in the morning. Visibility is likely to be low.
• December 27: Yellow alert, dense fog in the morning and afternoon.
• December 28: Yellow alert, moderate to dense fog expected in the early morning.
• December 29-30: Fog will reduce slightly, but moderate haze will prevail in the morning.

Union Transport Minister On Delhi's Pollution

Nitin Gadkari, Union Minister of Road Transport and Highways also highlighted the alarming conditions of Delhi's smog and pollution. He said, "I stay for hardly two days in Delhi, and get an infection," as he spoke on how pollution impacts one's health conditions. However, he did speak on the severity of pollution and highlighted how the transport sector could play a huge role to bring relief to Delhi.

He highlighted that fuel combustion and transport emission leads to most of Delhi pollution.

In an interview with the news agency ANI, the minister also said that his ministry and Central Government are working on several projects and initiatives that will free Delhi from air pollution in the next five years.

Gadkari stated that the Ministry of Road Transport and Highways is undertaking projects worth Rs 1 lakh crore in Delhi to ease traffic congestion. He stated that all these efforts will not only help free Delhi of air pollution but also reduce the country's imports, increase job opportunities, and help farmers.

Electric Buses, Cars, and Scooters

The minister highlighted that 40% of the air pollution in the National Capital region is due to the burning of fossil fuels. In this regard, the government introduced electric buses in the city and enabled automakers to introduce electric cars and two-wheelers in the country.

He further stated that alternate fuel vehicles, such as those that run on CNG, LPG, and flex fuels (E20), are also being introduced and that all these efforts combined will reduce the city's pollution levels.

CNG And Bitumin From Rice Straw

Gadkari pointed out that nearly 200 lakh tonnes of rice straw or parali is burnt in Haryana and Punjab, a major cause of air pollution in the Delhi-NCR region. In this regard, the government is setting up 400 plants to convert the rice straw into CNG. At the moment, 60 plants are operational.

The minister also discussed a new project in Panipat in which rice straw is being used to create 1 lakh litres of Ethanol, 1.5 tonnes of bitumen, and 78,000 tonnes of jet fuel.

As the year draws to a close and 2026 approaches, most women find themselves juggling work deadlines, family responsibilities, and festive plans. In the middle of it all, personal health often slips to the bottom of the list. But doctors say this is exactly the time to pause and take stock of your body, especially your reproductive and hormonal health.

“Annual gynecological screening is one of the simplest ways to prevent silent illnesses, detect early changes, and understand your reproductive health better,” says Dr Tanveer Aujla, Consultant Obstetrician and Gynecologist at Motherhood Hospitals, Noida. Many common conditions show little to no symptoms in the early stages, making routine testing crucial.

Why yearly gynecological check-ups matter

Women often ignore subtle signs like fatigue, irregular periods, unexplained weight changes, or mood swings, assuming they are part of a busy lifestyle. According to Dr Aujla, this delay can be risky. “Conditions like cervical abnormalities, breast lumps, thyroid disorders, vitamin deficiencies, or hormonal imbalance often develop quietly and show symptoms only later,” she explains. A yearly check-up helps catch problems early and allows women to plan their health with confidence, especially if pregnancy is on the horizon.

Pap smear and HPV testing for cervical health

One of the most important screenings is the Pap smear combined with HPV testing. The Pap test looks for abnormal cells on the cervix, while the HPV test detects high-risk viruses responsible for most cervical cancers. “Together, they form a powerful screening tool,” Dr Aujla says. Women between 25 and 65 years should undergo this test every three to five years, or as advised by their doctor.

Breast screening for early detection

Breast health should never be overlooked. Dr Aujla advises yearly mammograms for women above 40, along with clinical breast examinations or ultrasound scans when needed. “These screenings help identify lumps, cysts, or early tissue changes,” she notes. She also stresses the importance of monthly self-examination to check for lumps, pain, or changes like inverted nipples.

Thyroid testing for unexplained symptoms

Thyroid disorders are extremely common in women and often remain undiagnosed. “A simple TSH, T3, and T4 test can explain symptoms like fatigue, mood swings, irregular periods, weight changes, or fertility issues,” says Dr Aujla. Early diagnosis can significantly improve quality of life and prevent long-term complications.

Fertility markers and preconception screening

Tests like AMH offer insight into ovarian reserve and help women plan their reproductive timelines. Dr Aujla points out that this is especially important for women with PCOS, irregular cycles, or delayed family planning. Preconception screening, which includes anemia levels, vitamin D, rubella immunity, blood sugar, and hormonal panels, ensures the body is prepared for a safe pregnancy.

Other essential health screenings

Women over 30 or those with a sedentary lifestyle should also get diabetes and cholesterol tests. Bone health panels checking calcium and vitamin D help prevent future osteoporosis. STI screening is equally important, as infections like chlamydia or gonorrhea can silently damage reproductive health if left untreated.

“Whether you are planning pregnancy or simply want to stay healthy, these tests offer clarity, confidence, and peace of mind,” Dr Aujla concludes. Taking time for these screenings before the year ends is a small step that can protect your health for years to come.

Santa Claus is bad for your health! This is a statement by Dr Nathan Grills, a Public Health Fellow in the Department of Epidemiology and Preventative Medicine, Monash University, Australia. Why is he saying this right ahead of Christmas?

Writing for an article in the British Medical Journal's Christmas issue (BMJ), he says, "Santa only needs to affect health by 0.1% to damage million of lives". He says it would be better if his popularity was rather used to promote healthy living.

Why Is Santa Claus Unhealthy?

Santa Claus's portrayal is where the concerns lie. This was not the first time someone has talked about. In fact, The Conversation in December 2024, talked about this exactly. If you look at Santa, he stands anywhere between 5'6" to 6'6" and weighs between 80Kgs to 136Kgs. He also carries a lot of weight around his belly, which, some may say, keeps him insulated as he sleighs through the snowy lands, but is sure overweight and obese. These portrayal promotes an unhealthy living.

Dr Grils also writes that Santa should rather share Rudolf's snack of carrots and celery sticks than brandy and mince pies, and swap his reindeer for a bike or a walk.

After reviewing existing literature and online sources to understand Santa Claus’s possible impact on public health, the analysis found no peer-reviewed studies directly addressing the issue. What did stand out, however, was the exceptionally high level of awareness of Santa among children. In fact, surveys of American schoolchildren showed that Santa Claus was recognized more widely than almost any other fictional character, second only to Ronald McDonald.

The doctor says that Santa is also used for selling products, which are mostly harmful, and this happens on global scale, which means, people get inspired. "Santa sells, and sometimes he sells harmful products. Like Coca-Cola, Santa has become a major export item to the developing world."

While Santa has been banned from smoking, but his images of enjoying a pipe or cigar are easily found on Christmas cards. The depiction of Santa does form a public perception, argues the doctor.

Dr Grill also notes that Santa may be promoting potential drink-driving, especially when someone follows the tradition to leave him a brandy to wish him well on his travels, while he has billion houses to visit.

Can Santa Spread Diseases?

Dr Grill says that he can spread diseases. If Santa sneezes or coughs around 10 times a day, all the children who sit on his lap may also end up catching the flu along with their Christmas presents.

However, it is important to note that these are views expressed by the doctor and no actual studies have been conducted on the same, Though Dr Grill does indicate for more research before calling for authorities to regulate Santa's activities. For now, Dr Grill proposes a new image for Santa, a healthier one. A slim Santa on a treadmill.