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.

Once seen only among the elderly, glaucoma, also known as irreversible blindness, is increasing among younger adults in their 20s and 30s, said experts.

Glaucoma is a chronic disease that affects an estimated 80 million individuals globally, according to the World Glaucoma Association.

Beyond the role of genetics, unhealthy lifestyles with increased screen time and stress are the major reasons for the rise in glaucoma cases in young adults.

"We have seen an increasing incidence of glaucoma among younger adults in their 20s and 30s because of lifestyle habits such as increased screen time and lack of sleep, an increase in diabetes and high blood pressure, and a genetic predisposition," Dr. Mahipal Singh Sachdev, Chairman & Medical Director, Centre For Sight Group of Eye Hospitals, told HealthandMe.

Why Is Treatment Difficult

A major challenge with glaucoma is its lack of symptoms in the initial stages. As a result, the condition is often diagnosed at an advanced stage, where treatment yields the least results.

More than 75 percent of glaucoma cases globally remain undiagnosed.

Although the condition does not directly lead to mortality, glaucoma-led blindness is categorized as a severe form of disability (category VI) out of seven World Health Organization (WHO) classifications on the global burden of diseases.

"Often referred to as a silent thief of sight, glaucoma usually has no warning signs until the damage to the optic nerve has already caused permanent vision loss," Sachdev said.

"Because there are no noticeable symptoms in the early stages of glaucoma, many people have been unaware that they are developing it until it has progressed to a point where there is already significant damage and vision loss; this often translates to blindness," he added.

However, increased awareness of glaucoma and increased frequency of eye examinations have helped reduce the time between the onset of the disease and the diagnosis, the expert said.

Glaucoma: Are Children At Risk?

Although rare, children can be born with congenital or paediatric glaucoma as a result of ocular drainage abnormalities.

Dr Devindra Sood, Senior Consultant — Ophthalmology, Max Multi Speciality Centre, Panchsheel Park, told HealthandMe that glaucoma in children is uncommon.

"Its presentation for diagnosis and treatment is also different from that in adults," Sood said.

The symptoms of pediatric glaucoma include:

• enlargement of the globe,
• excessive lacrimation,
• photophobia,
• corneal cloudiness.

Sood stated that traditionally, large eyes are considered to harbor glaucoma.

These children usually do not respond to medical treatment, and surgical intervention is required.

However, early detection and treatment of congenital glaucoma are vital to reducing the risk of permanent visual impairment, Sachdeva said.

Glaucoma: A Global Health Burden

It is a progressive, degenerative disorder of the optic nerve that produces characteristic visual field damage.

The chronic disease affects an estimated 80 million individuals globally. By the year 2040, it is estimated that there will be 22 million individuals worldwide who are blind from glaucoma.

In India, around 12 million people suffer from glaucoma, and 1.5 million are blind due to it.

When to see a doctor for glaucoma:

• Vision suddenly gets blurry

• Severe eye pain

• Headache

• Nausea

• Vomiting

• Rainbow-colored rings or halos around lights.

A team of researchers in the US has developed a nanoparticle-based technique that could make laser surgeries for kidney stones faster, safer, and potentially reduce the chances of recurrence.

Engineers from the University of Chicago and doctors from Duke University added dark nanoparticles to a common saline solution used in kidney stone laser surgeries. Their method also promised less recurrence of disease.

The research focused on laser lithotripsy, a widely used surgical method in which lasers are used to break kidney or urinary tract stones into tiny fragments that can then be removed by suctioning or pass naturally.

How Nanofluid Boosts Lasery Surgery

Traditionally, surgeons use a small video-guided laser to fragment the stones. However, achieving effective fragmentation often requires higher laser power, which generates additional heat and causes damage to the surrounding tissues.

Thus the new method “is a way to better utilize the laser energy that is already being employed,” said Po-Chun Hsu, assistant professor at the University of Chicago Pritzker School of Molecular Engineering (UChicago PME).

Hsu noted that their nanoparticle-based “nanofluid” also has the potential to enhance the performance of lasers without increasing power levels. This will effectively fragment the stones and remove the dust particles.

The study, published in the journal Advanced Science, describes an innovative saline solution that enhances the performance of existing laser systems without requiring modifications to the equipment.

By adding dark nanoparticles that absorb laser wavelengths, the solution ensures that more of the laser energy is directed at the kidney stone rather than being reflected or dispersed.

“This improves the amount of laser energy that is transmitted to and absorbed by the stones,” said corresponding author Pei Zhong, a professor of engineering at Duke University.

“Nanofluid introduces a new dimension that can influence this complex physical process, independent of the stone composition or the laser being used,” Zhong said.

Kidney Stone Laser Surgery In 10 Minutes

Laboratory tests using artificial kidney stones showed that the nanofluid increased stone ablation efficiency by between 38 and 727 percent in spot treatments and by 26 to 75 percent in scanning treatments.

The researchers also tested the nanoparticle solution on living cells for up to 24 hours and found it to be non-toxic and safe.

In clinical settings, however, exposure would be much shorter. Laser lithotripsy is typically an outpatient procedure lasting about 30 minutes. The researchers believe that improved laser absorption could reduce the procedure time to around 10 minutes.

“If surgeries take too long, waste heat from the laser can accumulate and cause more harm than the stone removal itself,” Hsu said.

Kidney Stones: Symptoms And Prevention

Kidney stones are hard mineral or acid salt deposits formed in the kidneys. It occurs due to concentrated urine, and causes intense, radiating back/side pain, nausea, and blood in urine.

Common causes include

• dehydration,
• diet,
• obesity,
• family history
• metabolic issues

• staying well-hydrated
• reducing sodium levels
• eating fewer oxalate-rich foods
• consuming sufficient calcium-rich foods
• increasing citrus intake.

Former youth player of England, Amy Carr dies at the age of 35. England women's football team too paid tribute on her death. Carr was a former goalkeeper who played for England Under-17s and Under-19s. She was diagnosed with a brain tumor for a second time.

She was diagnosed in 2015 and raised more than £2,000 for charity by running the Dublin Marathon in 2024.

"We are heartbroken to hear that former England youth player Amy Carr has passed away aged 35," read a statement on the Lionesses' X account. "Amy, who was diagnosed with a second brain tumour in 2024, devoted her time to raising money for vital brain tumour research that could help others. She remains an inspiration to all."

Carr also played for Arsenal, Chelsea and Reading before she gained a football scholarship in the USA. Chelsea added on X: "We are saddened to learn of the passing of former Chelsea goalkeeper, Amy Carr. Our condolences are with Amy's friends and family at this time."

What Is Brain Tumor?

Before diving into the concept of a brain tumor, it is important to first understand what a tumor is. A tumor refers to an abnormal lump or mass that forms due to the uncontrolled growth of cells in the body.

tumors are broadly classified into two main categories:

• Benign
• Malignant

A benign tumor consists of normal cells that have grown excessively to form a lump. This overgrowth may result from something going wrong in the body, but the cells themselves are not cancerous. On the other hand, a malignant tumor is made up of abnormal cells that grow uncontrollably. These are cancerous cells, and their aggressive nature can lead to serious health issues.

A brain tumor is a condition in which abnormal cells develop within any part of the brain. Similar to tumors elsewhere in the body, brain tumors can also be benign (non-cancerous) or malignant (cancerous). The presence of a tumor in the brain can interfere with normal brain function, depending on its size, type, and location.

Our bodies possess a natural healing mechanism that is crucial for survival. This repair system is activated whenever there is damage from injury, radiation from the sun, or harmful chemicals in the environment. However, this process can occasionally go wrong. When it does, small clusters of cancerous cells may begin to form. In most cases, the immune system successfully detects and destroys these abnormal cells before they grow. But in rare instances, these cancerous cells evade immune detection and continue to grow, leading to the formation of tumors or cancers.

Such abnormal growths can occur anywhere in the body. When these growths are located in the brain or spinal cord, they are referred to as Central Nervous System (CNS) tumors.