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 decades, thalassemia has been synonymous with lifelong blood transfusions, frequent hospital visits, and the persistent risk of iron overload. For patients and families, it has largely meant managing a chronic condition rather than truly treating it. That narrative, however, is beginning to change.

The recent approval of oral drugs for thalassemia by the US Food and Drug Administration marks a historic milestone. These oral, disease-modifying pyruvate kinase activators improve anemia in adults with non-transfusion-dependent (NTDT) and transfusion-dependent (TDT) \(\alpha\)- or \(\beta\)-thalassemia. For now, they are approved in the US and Saudi Arabia for adults with thalassemia, with European review ongoing.

It is offering a fundamentally different approach, one that targets the disease at its biological core rather than simply managing its complications. Yet, as this new era unfolds, a critical question remains: are patients being diagnosed early enough to benefit from it?

A shift from supportive care to targeted therapy:

Until recently, thalassemia management has depended heavily on blood transfusions and iron chelation therapy. While these interventions are life-saving, they do not correct the underlying defect in red blood cell production. Over time, repeated transfusions can lead to complications affecting vital organs such as the heart, liver, and endocrine system.

Oral drugs, however, work by activating pyruvate kinase in red blood cells, improving energy (ATP) production, and enhancing red cell survival. In simple terms, it helps the body produce more functional and longer-lasting red blood cells, leading to an increase in hemoglobin levels, reduced transfusion requirements, and improved quality of life, particularly with respect to fatigue, one of the most debilitating symptoms of the disease. Oral therapy working across a broader disease spectrum marks a significant advance.

India’s Hidden Burden

India bears one of the highest burdens of thalassemia globally, with an estimated 10,000–15,000 affected children born each year and a carrier frequency of approximately 3–4% in the general population. Despite this, a large number of cases remain undiagnosed or are diagnosed late, particularly in individuals with milder forms who may live for years with unexplained anemia.

Delayed diagnosis has far-reaching consequences. Patients may develop preventable complications, families miss opportunities for genetic counseling, and access to emerging therapies is delayed or entirely missed. In the era of precision medicine, such delays are no longer acceptable.

The Problem Of Misdiagnosis

A major challenge in India is the frequent misdiagnosis of thalassemia as iron deficiency anemia, especially in primary care settings. Many patients receive repeated courses of iron supplementation without clinical improvement, while the underlying genetic disorder remains unrecognized.

Certain clinical clues should prompt further evaluation: persistent microcytic anemia unresponsive to iron therapy, a family history of anemia or transfusion dependence, and a disproportionately high red blood cell count relative to hemoglobin levels. Diagnostic confirmation is straightforward with hemoglobin analysis using HPLC or electrophoresis; however, these tests are not always utilized at the appropriate time.

Diagnosis And Screening

The approval of oral drugs underscores a fundamental shift, from managing symptoms to modifying disease biology. However, these benefits are maximized when therapy is initiated early, before irreversible organ damage occurs, for which timely diagnosis is pivotal.

Thalassemia diagnosis begins with a complete blood count demonstrating microcytic anemia with low mean corpuscular volume and a relatively high red cell count. Peripheral smear findings include target cells and anisopoikilocytosis. Confirmation is achieved through hemoglobin analysis using HPLC or electrophoresis, which typically shows elevated HbA₂ in β-thalassemia trait. Molecular testing further identifies specific gene mutations, enabling definitive diagnosis and prenatal counseling.

Screening programs play a pivotal role. Carrier detection through HbA₂ estimation, premarital and antenatal screening, and cascade testing within families are essential strategies, particularly in high-prevalence populations like India.

The mutation spectrum in India is well characterized. The most common β-thalassemia mutation is IVS-I-5 (G→C), accounting for nearly half of cases, followed by IVS-I-1 (G→T), codon 41/42 deletion, codon 8/9 insertion, and the 619 bp deletion. In α-thalassemia, the –α³․⁷ deletion predominates. This knowledge allows for cost-effective targeted molecular screening.

For years, the central question in thalassemia was: how do we manage this disease?

Today, it is shifting to: how early can we treat it effectively? Oral drugs represent a major therapeutic advance; however, cost considerations, accessibility, and long-term real-world outcomes will influence their widespread adoption. Nevertheless, the direction is clear: thalassemia care is entering a transformative era. In modern medicine, early diagnosis is no longer just beneficial; it is truly transformative.

While the confirmation of the Andes strain of hantavirus behind the outbreak aboard the cruise ship MV Hondius in the South Atlantic has raised significant concerns of human-to-human transmission, experts from the International Hantavirus Society, as well as the World Health Organization (WHO), stated that the situation does not raise the risk of a pandemic.

So far, eight cases have been reported, including three deaths. The WHO has also confirmed that six cases have tested positive for the Andes virus, which can spread from person to person, through PCR testing.

The International Hantavirus Society, in a statement, warned that the virus differs significantly from most other hantaviruses because it can spread between people.

Founded in 2001, the Hantavirus Society is a global organization of scientists, clinicians, and researchers focused on studying hantaviruses, including their ecology, pathogenesis, and prevention.

“The virus on board the MV Hondius is the Andes strain of hantavirus. It is serious,” said the WHO chief Tedros Adhanom Ghebreyesus, in an open statement on the social media platform X.

However, the WHO and the members of the Hantavirus Society maintained that the current outbreak is not another COVID-19 outbreak.

So, first, let us understand all about the Andes Virus.

What Is Andes Virus

The Andes virus is a rare but highly dangerous pathogen of hantavirus, found primarily in Argentina and Chile. It is the only type of hantavirus known to man to spread among humans.

Unlike many hantaviruses seen in Europe, Asia, and North America, which are typically transmitted from infected rodents to humans, the Andes virus has repeatedly shown evidence of person-to-person spread.

As per experts, transmission usually occurs in situations involving prolonged or close contact. But how close is a question that has been recurring. The Hantavirus Society answers this.

“Over the past decades, multiple outbreak investigations, household clusters, nosocomial events, and genomic analyses have provided convincing evidence that ANDV can be transmitted between individuals under specific close-contact conditions. These may include household exposure, intimate contact, caregiving without suitable personal protective equipment, and prolonged exposure in poorly ventilated or crowded settings,” it said.

Pointing out decades of outbreak investigations, hospital clusters, and genetic studies, experts emphasized: “Human-to-human transmission of Andes virus should no longer be considered hypothetical”.

The scientists stressed that current evidence does not suggest the virus spreads easily through casual community interaction in the way diseases like measles, influenza, or COVID-19 do.

Also Read: Hantavirus Outbreak: How MV Hondius Passengers Will Be Screened And Evacuated

Andes Virus: High Fatality Rate A Concern

But the Andes virus is associated with hantavirus pulmonary syndrome (HPS) — a severe respiratory illness that can rapidly become fatal. Reported fatality rates range from 20% to 40%, depending on the outbreak setting, quality of medical care, and surveillance capacity.

Recent surveillance data highlight the seriousness of the disease:

• Argentina reported 86 confirmed hantavirus cases in 2025, including 28 deaths.
• Chile reported 35 confirmed cases, including 7 deaths.

Why Continuous Monitoring Is Important?

The first major indication of person-to-person transmission emerged during the 1996 El Bolsón/Esquel outbreak. More recently, the 2018–2019 Epuyén outbreak infected 34 people after a single index case attended crowded social gatherings while symptomatic.

Strict public health interventions — including isolation, quarantine, and active contact tracing — reduced transmission.

Read More: Hantavirus: Israel Confirms 1st Case as UK, Spain Probe Suspected Infections; Should You Be Worried?

The Hantavirus Society noted that a confined environment aboard the MV Hondius means that passengers and crew may still be within the virus’s incubation period.

The scientists thus warned, "A negative PCR test shortly after exposure does not necessarily rule out future infection.” They recommend “ongoing monitoring, repeat testing where necessary, and antibody testing for close contacts”.

Experts are also examining whether transmission could occur during early or minimally symptomatic stages, rather than only after obvious illness begins.

While thalassemia is known widely as a blood disorder, its impact can extend far beyond anemia and transfusions, said experts on World Thalassemia Day today.

World Thalassemia Day is observed every year on May 8 to raise awareness about the inherited blood disorder caused by faulty genes.

The disorder, which often requires blood transfusions every fortnight, affects approximately 1.3 million people living with severe forms of thalassemia worldwide. About 1.5 percent of the global population is carriers, and the disease claims nearly 11,000 lives annually.

Speaking to HealthandMe, health experts raised concerns about the growing mental health and neurological challenges faced by patients, especially children and young adults living with the condition.

Dr. Praveen Gupta, Chairman – Marengo Asia International Institute of Neuro & Spine (MAIINS), Gurugram, shared that repeated blood transfusions are important and save the lives of thalassemia patients, but long-term transfusion therapy can potentially lead to neurological complications if not properly monitored.

“Chronic transfusions can cause iron overload, which is the accumulation of iron in critical organs such as the brain, and may impact cognitive and psychological function, as well as mood,” Dr. Gupta explained.

He added that "changes in oxygen supply and related complications may make patients more vulnerable to headaches, lethargy, or even undetected brain injury".

However, experts stress that most neurological complications can be prevented through multidisciplinary care, iron chelation therapy, and regular monitoring.

Can Thalassemia Affect Brain Development in Children?

The expert stated that thalassemia may also indirectly affect brain development in children, particularly when severe anemia continues for long periods and limits oxygen supply to the growing brain.

Dr. Gupta noted that poor oxygenation, nutritional deficiencies, iron overload from repeated transfusions, and metabolic complications may affect:

• Cognitive function
• Learning ability
• Attention span
• Overall neurodevelopment
• Early warning signs may include:
• Delayed speech
• Difficulty concentrating
• Poor school performance
• Frequent headaches
• Irritability
• Developmental delays

Also read: World Thalassemia Day 2026: Why Screening Before Marriage Or Pregnancy Is Important

Early Signs Parents Should Not Ignore

Dr. Vipin Khandelwal, Sr. Consultant Paediatric Haemato Oncology & BMT at Apollo Hospitals Navi Mumbai, told HealthandMe that thalassemia affects the blood’s ability to carry oxygen, and prolonged disruption can impact growth, immunity, bone health, and learning abilities.

“The early signs of thalassemia are often subtle, which is why many families miss them until anemia becomes severe,” he said.

Parents should watch for persistent symptoms such as:

• Unusual tiredness
• Pale appearance
• Poor appetite
• Difficulty gaining weight
• Delayed growth
• Delayed walking or speech
• Reduced stamina
• Bone pain
• Recurrent weakness

He stressed that while thalassemia is inherited, many serious complications can be prevented with early diagnosis, regular check-ups, timely transfusions, and proper iron monitoring.

Why Depression and Anxiety Are Common Among Thalassemics?

Read More: Hantavirus Updates Of The Day: 8 May 2026 - US CDC Classifies Outbreak As 'Level 3' Emergency

Further, the experts also highlighted risk of anxiety, stress, low self-esteem, and depression among people with thalassemia who face lifelong blood transfusions, frequent hospital visits, leading to physical fatigue, and fear of complications. Over time, these challenges may increase, many often go unnoticed or untreated.

Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare, told HealthandMe that thalassemia is not only a physical health condition, but also an emotional and psychological challenge. He stressed the need to provide mental support to thalassemic patients.

“Frequent hospital visits, lifelong blood transfusions, fear of complications, and social limitations can increase the risk of anxiety, stress, and depression, especially among teenagers and young adults,” said Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare.

According to Dr. Dikshit, many patients struggle with:

• Low self-esteem
• Isolation
• Emotional fatigue.

Importantly, these emotional challenges often go unnoticed.

“Mental health support should be considered an essential part of thalassemia care. Counseling, family support, social acceptance, and open communication can significantly improve a patient’s emotional well-being and quality of life,” he said.

He also emphasized that early psychological intervention can help patients cope better with the disease and reduce the long-term mental health burden associated with chronic illness.