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.

In today's fast-paced world, stress has become an unavoidable part of life. While short-term stress can help us stay alert and respond to challenges, prolonged or chronic stress can have a significant impact on brain health.

On the occasion of World Brain Day, it is important to raise awareness about how unmanaged stress can silently affect memory, concentration, emotional well-being, and overall quality of life.

How Chronic Stress Affects the Brain

When the body is under constant stress, it releases higher levels of cortisol, commonly known as the stress hormone. Persistently elevated cortisol can interfere with the normal functioning of the brain, particularly areas responsible for learning, memory, and decision-making.

Individuals may experience forgetfulness, difficulty concentrating, reduced productivity, irritability, anxiety, and disturbed sleep. If left unaddressed, chronic stress may also increase the risk of depression and other mental health disorders.

How to Protect Your Brain from Stress

The good news is that the brain has an incredible ability to recover when stress is managed effectively. Adopting healthy lifestyle habits such as regular physical activity, adequate sleep, mindfulness practices, balanced nutrition, and maintaining meaningful social connections can significantly reduce stress levels and protect brain function. It is equally important to recognize when stress becomes overwhelming and seek timely professional support.

Prioritize Brain Health

Brain health is just as important as heart health, and taking care of our mental well-being should never be overlooked. This World Brain Day, let us prioritize stress management as an essential part of a healthy lifestyle. By identifying the early signs of chronic stress and making positive lifestyle changes, we can preserve memory, improve focus, enhance emotional resilience, and ensure a healthier brain for years to come.

White sugar is widely known for its harmful effects on health. As a result, many people—especially those with Type 2 diabetes—turn to low- and no-calorie sweeteners such as aspartame, saccharin, and erythritol, believing they are a healthier alternative.

However, a new study published in Neurology, the medical journal of the American Academy of Neurology, has again suggested that higher consumption of certain artificial sweeteners may be associated with faster declines in memory and thinking skills over time.

The researchers stressed that the findings do not prove these sweeteners cause cognitive decline. Instead, they show an association, meaning other factors could also contribute to the observed pattern.

"Low- and no-calorie sweeteners are often seen as a healthy alternative to sugar. However, our findings suggest certain sweeteners may have negative effects on brain health over time," said study author Claudia Kimie Suemoto from the University of São Paulo, Brazil.

What Did the Study Find?

The study followed 12,772 adults in Brazil, with an average age of 52 years, for approximately eight years. Researchers examined the intake of seven commonly used low- and no-calorie sweeteners:

• Aspartame
• Saccharin
• Acesulfame K
• Erythritol
• Xylitol
• Sorbitol
• Tagatose

These sweeteners are commonly found in ultra-processed foods and beverages, including flavored water, soft drinks, energy drinks, yoghurt, desserts, and products marketed as low-calorie. Many are also sold separately for use in coffee, tea, cooking, and baking.

The researchers found that people with the highest total intake of sweeteners experienced a 62% faster decline in overall thinking and memory abilities than those with the lowest intake. This difference was estimated to be comparable to about 1.6 additional years of brain ageing.

Participants in the middle consumption group also showed a 35% faster decline, equivalent to approximately 1.3 additional years of ageing.

The association was especially strong among people with diabetes, who are more likely to use artificial sweeteners as sugar substitutes.

Stronger Link in Adults Under 60

Age also appeared to influence the findings. Among participants younger than 60, those who consumed the highest amounts of sweeteners experienced faster declines in verbal fluency and overall cognitive performance than those with the lowest intake.

Researchers did not observe the same association among participants aged 60 years and older. The study found that aspartame, saccharin, acesulfame K, erythritol, sorbitol, and xylitol were associated with faster declines in overall cognition, particularly memory. Tagatose was the only sweetener not linked to cognitive decline.

"While we found links to cognitive decline for middle-aged people both with and without diabetes, people with diabetes are more likely to use artificial sweeteners as sugar substitutes," Suemoto said. "More research is needed to confirm our findings and to investigate if other refined sugar alternatives, such as applesauce, honey, maple syrup or coconut sugar, may be effective alternatives."

Are There Any Limitations?

The researchers also acknowledged several limitations in study :

• It did not evaluate every artificial sweetener currently used in foods and beverages, so the findings cannot be applied to all sugar substitutes.
• Dietary intake was self-reported, meaning participants may have inaccurately remembered or estimated what they consumed.
• The study was observational, meaning it identified an association but cannot establish that artificial sweeteners directly caused cognitive decline.

Brain disorders are becoming one of India's fastest-growing public health challenges, said health experts ahead of Brain Day on July 22.

The experts highlighted that an ageing population, rising lifestyle diseases and limited access to specialist care are contributing to an increasing burden of conditions such as stroke, epilepsy, Parkinson's disease, dementia and multiple sclerosis.

Access Gap Delays Diagnosis, Treatment

Dr. Madhukar Bhardwaj, Director & Head of Department, Neurology, Aakash Healthcare, said neurological disorders have become one of India's most urgent healthcare concerns.

"Neurological disorders are no longer a concern of a small section of the population—they are one of the most pressing emerging healthcare challenges of our time. In a country as vast and diverse as India, with a rapidly ageing population, this is a matter of urgency. What makes the situation even more worrying is the lack of equitable access to care," he said.

According to the World Health Organization's Global Status Report on Neurological Disorders (2025), India faces a severe shortage of neurologists, with the neurologist-to-patient ratio nearly 80 times worse than in high-income countries, leaving specialist care concentrated in major cities.

Stroke Increasingly Affects Younger Adults

Experts also highlighted a worrying shift in disease patterns, with strokes increasingly affecting younger people. Dr. Bhardwaj said strokes, once considered a disease of older adults, are now being seen more frequently among people in their 30s and 40s, underscoring the need for greater awareness and prevention.

Lifestyle Diseases Driving Brain Disorders

Doctors identified uncontrolled hypertension, diabetes, obesity, smoking, chronic stress, physical inactivity and poor sleep as major contributors to the rising burden of neurological diseases.

Dr. Rajas Deshpande, Consultant and Head of Neurology, Jupiter Hospital, Pune, said many neurological conditions share common lifestyle-related risk factors.

"Controlling hypertension, diabetes, obesity, smoking and physical inactivity can significantly reduce the risk of stroke and vascular dementia. Prevention deserves as much attention as treatment because many neurological disorders share common modifiable risk factors," he said.

Early Diagnosis Can Improve Outcomes

Dr. Bhardwaj stressed that many neurological disorders progress silently, making early diagnosis critical.

"Whether it is stroke, epilepsy, Parkinson's disease or memory disorders, early diagnosis can significantly improve outcomes. Unfortunately, many patients seek specialist care only after the disease has advanced, either because symptoms are ignored or because neurological services are not easily accessible. Greater public awareness and timely referrals are essential," he said.

Brain Health Linked to Women's Reproductive Health

Experts also emphasized that brain health extends beyond cognition. Dr. Hrishikesh Pai, Consultant Gynecologist & IVF Specialist, Lilavati Hospital Mumbai and Fortis Hospitals Delhi & Chandigarh, said the brain plays a central role in regulating women's reproductive health.

"Brain health plays a critical role in women's reproductive health. The hypothalamus and pituitary gland in the brain regulate the hormonal signals that control menstruation, ovulation, and pregnancy," he said.

He added that chronic stress, neurological disorders, pituitary diseases and certain medications can disrupt hormonal balance, leading to irregular menstrual cycles, infertility and pregnancy-related complications.