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.

America is aiming to align with global trends in sun protection. On December 11, the Food and Drug Administration proposed allowing the use of bemotrizinol in sunscreens — an ingredient that has been widely used in other countries for years.

Bemotrizinol provides stable, long-lasting defence against both types of UV rays that can harm the skin. According to the FDA announcement, it is gentle enough to be safe for young children and could be on shelves in time for next summer.

"The agency has historically moved too slowly in this area, leaving Americans with fewer options than consumers abroad. We’re continuing to modernize the regulation of sunscreen and other over-the-counter drug products,” FDA Commissioner Marty Makary said in a press statement. “Americans deserve timely access to the best safe, effective, and consumer-friendly over-the-counter products available.”

What is Bemotrizinol?

Bemotrizinol, also called BEMT, is a chemical that absorbs both UVB and UVA rays. If those terms sound familiar, it’s likely because you’ve seen them on nearly every sunscreen bottle. The sun emits ultraviolet (UV) radiation, which is exactly what sunscreen is designed to block.

UVB and UVA describe different kinds of rays, according to the University of Texas MD Anderson Cancer Center. For our skin, the difference isn’t huge. UVA causes tanning and burns faster than UVB, while UVB can be partially blocked by barriers like windows or clouds.

About 95% of UV reaching the ground is UVA, with UVB making up the remaining 5%, according to the Anderson Cancer Center. Sunscreens work in two ways: creating a physical barrier with minerals or using chemicals that absorb rays before they reach the skin. BEMT falls into the latter category.

Why Is BEMT Good For Use In Sunscreen?

BEMT ticks many boxes for an effective sunscreen ingredient. It is broad-spectrum, shielding against both UVA and UVB, and achieves higher SPF protection in smaller amounts than some other popular chemicals, according to Certified Laboratories and the FDA via USA Today. It is also photostable, meaning it breaks down more slowly when exposed to sunlight, and being oil-soluble makes it easy to mix into creams.

The ingredient is minimally absorbed into the body through the skin and rarely causes irritation, which is why the FDA considers it safe for children as young as six months old.

When Will BEMT Come To Sunscreen In The US?

Following the proposal, the FDA has opened a 45-day public comment period. Once the agency reviews feedback and confirms safety, it will issue a final order to allow the ingredient. Over-the-counter approvals are generally faster than the one-to-two years typical for prescription drugs. The FDA told Today that BEMT sunscreens could be available by summer or fall of 2026.

What Caused FDA Delays in Sunscreen Approvals?

Recent holdups at the U.S. Food and Drug Administration in clearing new sunscreen ingredients have largely stemmed from long-standing regulatory slowdowns, which left American shoppers with fewer choices than those offered in many other countries.

The agency’s plan to permit the use of bemotrizinol, a filter already common abroad, marks a step toward updating its approach to sunscreen oversight and giving people access to more advanced formulas. Updates from the agency note that bemotrizinol delivers steady, broad-spectrum defense against UVA and UVB rays and is mild enough for children, bringing U.S. standards closer to what is widely available worldwide.

As a strong wave of “superflu” and other seasonal infections moves through the country, large numbers of people have fallen ill this winter. The rise has been serious enough for some NHS officials to advise anyone with symptoms to wear a mask. Newly released data shows how quickly the situation has worsened, with flu admissions jumping by 55 percent in a single week.

This sharp climb has pushed the NHS into what leaders describe as a “worst case scenario” for December. As per The Independent, over the past week, hospitals saw an average of 2,660 daily admissions for flu, the highest figure ever recorded at this point in the year. With so many people under the weather, many are trying to work out which pain reliever offers better comfort. An expert previously spoke to the Mirror on this exact point.

Superflu Cases Rise In UK

Figures released today highlight the severity of the situation, with flu hospitalisations having surged by more than half (55%) in just one week. This massive increase has officially plunged the NHS into a "worst case scenario" situation for the month of December. Last week, an average of 2,660 patients per day were admitted to hospital beds with flu, marking the highest number ever recorded for this time of year.

Superflu Cases: What To Take Paracetamol Or Ibuprofen?

With so many people falling poorly, it can be helpful to know which medicine is best to take. Thankfully an expert previously spoke to the Mirror about ibuprofen and paracetamol. Abbas Kanani, the superintendent pharmacist at Chemist Click, said: "Paracetamol is probably more effective at bringing down temperature, so it's almost like a double-whammy, you get rid of your headache and bring your temperature down. "But if you feel that you have more body aches, that's your main symptom, then ibuprofen is probably slightly better as it's an anti-inflammatory."

However, he cautioned users to be mindful of potential allergies to ibuprofen, which belongs to a specific class of drugs.

He also revealed that many people are unaware that they can actually take both medicines together when feeling particularly unwell. "If you feel that one isn't enough you can take ibuprofen as well as paracetamol, you can take them together. A lot of people don't know that it's not one or the other, you can put them together as they work in different ways."

While these two medications can alleviate aches, pains and fevers, as well as mild cold and flu symptoms, Abbas notes that they won't be particularly effective for those struggling with coughs and nasal congestion.

To address these specific symptoms, you'd need to utilise cold and flu products instead.

Choosing Medicine Based on Your Symptoms

Many people assume one medicine works better for all flu complaints, but the expert’s guidance shows that the right choice depends on what you’re feeling. Fever and headache respond more readily to paracetamol, while body aches and inflammation may ease faster with ibuprofen. For coughs or blocked sinuses, cold-and-flu formulas are needed because standard pain relievers do not target those issues.

Public forums often turn into places where people share worries they hesitate to bring up with a doctor. Reddit, especially, saw a surge of unusual yet genuinely important questions about sexually transmitted infections this year in 2025. A large number of these posts came from young adults who felt unsure about new symptoms, confused about how infections spread or overwhelmed by the flood of sexual-health content circulating online.

The ten questions below may seem odd at first glance, but each one raises a medically sensible point. Together, they show how gaps in sexual-health awareness still shape the way people talk about intimacy and illness on the internet.

What Is An STI?

STI refers to a Sexually Transmitted Infection. It is an infection passed through sexual activity such as oral, vaginal or anal contact, and in some cases through non-sexual routes such as blood exposure or mother-to-child transmission.

These infections can be caused by bacteria, viruses or parasites. Some lead to clear symptoms while others remain silent, but untreated cases can result in serious health problems. When an STI begins to cause notable medical issues, it is often described as a Sexually Transmitted Disease (STD).

Top 10 Weird But Medically Valid STI Questions People Asked On Reddit

“Is it possible to get an STI if both people are virgins?”

One user who had only engaged in oral and anal sex with another virgin noticed marks on their legs and wondered if infections could be “passed down by parents.” The spots disappeared on their own, likely due to shaving irritation, yet the question reveals a common misconception. STIs cannot be inherited genetically. They require actual transmission through sexual contact, blood or childbirth.

“Can kissing, a blowjob or rimming spread an STI?”

This question came from someone who had watched too many alarming clips about PrEP and safe sex on social media. They became so uneasy that they avoided going on dates until they understood the risks. Some infections can spread through oral sex and deep kissing, though the degree of risk varies. Their fear felt intense, but the doubt itself was completely reasonable.

“Has anyone in Sri Lanka even had an STI?”

A user in a regional subreddit asked whether STIs even “exist here” because no one talked about them openly. The framing sounded odd, but it reflected the silence that still surrounds sexual health in many places. STIs appear everywhere, though in some communities the subject is rarely discussed.

“What is the real STI risk from a glory hole?”

One of the year’s most unusual but earnest threads came from someone trying to understand whether anonymous sexual setups increase risk. They asked about skin-to-skin contact, bodily fluids and the impact of poor visibility. Though the question seemed strange, experts often point out that uncertainty about partners and surroundings can raise the chance of exposure.

“For people who use glory holes, aren’t you worried about getting an STI?”

Another thread took a more confrontational tone, suggesting that anyone who uses a glory hole “either already has an STD or doesn’t care.” Replies pushed back, saying that anonymity has many motives and that what truly matters is the use of protection and clarity about risk, not assumptions about a person’s character.

“Would I break up with a new partner if they gave me an STI?”

This question was framed like a moral dilemma, but the situation involved real medical timing. A woman had contracted an STI from a partner who had tested too early for the infection to show up on his results. One commenter suggested that the timing hinted at sexual activity very close to the start of their relationship. The discussion blended relationship boundaries with the science of incubation periods.

“I have every symptom under the sun. Is this an STI?”

A worried user described swollen tonsils, tiredness, muscle twitching, stomach cramps, cracking joints, night sweats and more. None of this lined up with any single STI, yet their panic was sincere. The thread showed how anxiety can turn normal bodily sensations into something that feels catastrophic.

“Could I have an STD from giving oral once?”

A person who had their first sexual experience by giving oral sex to an AFAB partner developed painful cracks on their genitals a few days later, even though there was no genital contact. They feared they had caught an infection. While genital cracks from oral contact alone are unlikely, some infections can move through oral-genital routes. Their confusion made sense even if the symptoms did not match the exposure.

“Are these rashes from sex or something else entirely?”

Several users described bumps, redness and irritation, convinced they must have an STI. Many replies explained that chafing, sweat, allergic reactions or grooming habits can look similar to infection symptoms.

“My symptoms came weeks later. Could it still be an STI?”

Some posters were puzzled when new bodily changes appeared long after a sexual encounter. They mentioned stomach issues, headaches or tiredness. While certain infections do have incubation windows, many unrelated issues can appear around the same time, which can lead people to make the wrong connection.

These questions may sound strange, but nearly all came from people trying to understand their bodies and risks. They also show how much sexual-health education remains incomplete. Proper testing, routine medical visits and clear conversations with professionals are still far more dependable than guessing through anonymous internet threads.