I’ve always struggled with inconsistent sleep, staying up late and waking up at different times each day. My love for coffee was also on an all-time high with trying all the season specials. But it is only recently, I learned how this irregular sleep pattern and caffeine could increase my risk of heart attack and stroke. Now, I’m prioritizing a consistent sleep schedule and cutting out caffeine after 3 PM to protect my heart.

A new, shocking study shows that irregular sleep patterns can greatly increase the risk of heart attack and stroke. But that's not all: the timing of your caffeine intake could also play a critical role in your cardiovascular health. If you are struggling with inconsistent sleep patterns and regularly sipping on caffeinated beverages late in the day, you may be unknowingly putting yourself at risk for serious heart-related issues.

For most people, sleep is something of a given and we often only consider ourselves as long as we get our required seven to nine hours. However, according to a recent study conducted by researchers at the Children's Hospital of Eastern Ontario, it may not be that long after all. The study, which included more than 72,000 participants, found that people with irregular sleep patterns—those who fall asleep and wake up at vastly different times each day—face a 26% higher risk of experiencing a heart attack or stroke. This increased risk persisted even for those who managed to get enough sleep. The study followed up participants for eight years to track heart events such as heart attacks, strokes, and heart failure. The conclusions were clear: irregular sleep, even if it's sufficient in duration, is a major cardiovascular risk factor.

The researchers found that those whose sleep patterns were highly irregular had a significantly greater chance of life-threatening heart issues. The more erratic your sleep schedule, the greater the risk, regardless of how many hours you sleep. In fact, people with irregular sleep schedules showed worse cardiovascular health outcomes, including higher rates of high blood pressure, elevated stress hormones, and poor blood sugar and cholesterol management.

Senior scientist Dr. Jean-Philippe Chaput said "sleep regularity may be more relevant than sufficient sleep duration in modulating MACE [major adverse cardiovascular event] risk." In the study, it shows that our bodies are comfortable with consistency, and a varied sleep schedule may interfere with other processes that keep us healthy, especially the heart.

Is it Caffeine After 3 PM Causing Sleeplessness?

Another daily habit that may be putting your heart at risk is caffeine consumption after 3 PM. According to Dr. Chaput, the experts emphasize the need for a healthy sleep schedule and avoiding caffeine late in the day. Caffeine can stay in your blood for up to eight hours, and its consumption later in the afternoon can disrupt your sleep cycle.

Consistent, good-quality sleep is necessary for maintaining healthy cardiovascular function, and the disruption of this by late-day caffeine intake exacerbates the risks posed by irregular sleep. When you drink coffee, tea, or other caffeinated beverages too late, the stimulant effect on your nervous system makes it harder to fall asleep at a regular time. This can lead to inconsistent sleep patterns, which, as we have seen, can be harmful to heart health.

Dr Chaput insists that humans need to adopt practices that contribute to regularized sleep habits. This can be attained by establishing a proper sleeping and waking schedule, eliminating afternoon intake of stimulants such as caffeine, and making your body clock coincide with the lifestyle one leads.

How Does Poor Sleep Affect Heart Health?

According to the experts, the disturbance due to irregular sleep patterns impacts more than one physiological process involved in the maintenance of the healthy heart. For example, poor sleep can be associated with increased inflammation of the body, weakened immunity, and altered regulation of blood sugar and cholesterol, all of which contribute to increased blood pressure and weakening endothelial function, both associated with an increased risk for cardiovascular diseases. Sleep also plays a very important role in regulating stress hormones. Poor or disturbed sleep results in increased levels of cortisol, the stress hormone, which increases blood pressure and can have negative impacts on cardiovascular health over time.

Scientists hypothesize that these disturbances trigger a series of negative effects that enhance the risk of developing chronic heart conditions, including hypertension, atherosclerosis, or even heart failure.

Tips to Protect Your Heart and Improve Your Sleep

In order to protect your heart, experts recommend several proactive measures to improve your sleep patterns and lifestyle. First, maintain a regular sleep schedule whereby you go to bed and wake up at the same time every day, including weekends. Consistency will keep your body's internal clock in check.

Along with regulating your sleep, paying attention to your caffeine habits is just as important. To reduce your risk of heart disease and stroke, experts suggest avoiding caffeine after 3 PM. If you’re sensitive to caffeine, this rule becomes even more critical.

In addition, the introduction of stress-reducing activities like yoga or mindfulness can also be beneficial to lower cortisol levels, and therefore both sleep and heart health can improve. A diet rich in antioxidants, healthy fats, and low on processed sugars also helps maintain cholesterol levels and reduce inflammation.

Does Your Sleep Environment Also Has A Role To Play

Apart from the timing of caffeine and your sleep schedule, another very overlooked factor is the quality of your sleep environment. Scientists have long known that the environment in which you sleep has a huge impact on the quality of your rest. Poor quality of sleep, even if your sleep schedule is regular, can cause health risks that are very much the same as those that arise from irregular sleep patterns.

Here’s an additional tip: make sure your bedroom is conducive to restful sleep. This means keeping your room dark, quiet, and cool. A temperature of around 65°F (18°C) is ideal for most people. Consider investing in a comfortable mattress and pillows, and avoid screen time at least 30 minutes before bed to allow your brain to unwind.

Irregular sleep, in association with taking caffeine in late parts of the day, can risk heart attack and stroke, but a simple maintenance of a sleep schedule, the reduction of consumption of afternoon caffeine, and sleep environmental awareness can definitely safeguard one's heart along with total health.

Your sleep is more than just a time for rest; it's a vital component of your long-term health, and maintaining consistency in your sleep habits is one of the best things you can do for your heart.

Singer and actor Ray J has reportedly been admitted to a hospital in Las Vegas after experiencing what were described as “heart pains,” according to TMZ. The 44-year-old was hospitalized on January 6, with sources telling the outlet that the episode was connected to a severe case of pneumonia. As of Thursday afternoon local time, Ray J was still receiving medical care, TMZ reported.

According to the report, doctors conducted multiple tests, including chest X-rays and an echocardiogram, an ultrasound that checks how well the heart is functioning. The findings from these tests have not been shared publicly. Neither Ray J nor his representatives have released an official statement addressing his health or confirming his current condition.

Although the initial concern focused on possible heart-related issues, TMZ noted that pneumonia appears to be the primary cause behind his hospitalization. It is still unclear whether Ray J remains admitted or has since been discharged.

Ray J Hospitalised With Pneumonia, Heart Pain

This is not the first time Ray J has dealt with a serious pneumonia-related health scare. In late 2021, he was hospitalized after doctors initially suspected COVID-19 before later confirming pneumonia.

At the time, Ray J described the ordeal as life-threatening. “I thought it was over,” he told TMZ while recovering. “I started praying and knew God is good, so I just kept praying.” He later made a full recovery and was discharged after receiving oxygen support.

Despite reports of his recent hospitalization, Ray J has remained active online. He recently posted on Instagram to promote an upcoming event in Austin, Texas, scheduled for January 18 as part of his birthday celebrations. The post made no reference to any health concerns.

Pneumonia: What Is This Disease?

Pneumonia is an infection of the lungs that causes inflammation in the air sacs, known as alveoli. These air sacs may fill with fluid or pus, making breathing difficult and reducing the amount of oxygen reaching the bloodstream. The illness can be caused by bacteria, viruses, or fungi and often presents with symptoms such as coughing, fever, chills, and shortness of breath.

While pneumonia is usually treatable with medication, it can become severe in certain cases, particularly among older adults, young children, and people with weakened immune systems. Because of these risks, pneumonia remains a leading cause of hospitalization, according to the Cleveland Clinic.

Does Pneumonia Come With Heart Symptoms?

Yes. Pneumonia can trigger heart-related symptoms and complications. According to Healthline, patients may experience a rapid heart rate, chest pain, or increased strain on the heart. In more serious cases, pneumonia can worsen existing heart conditions or lead to complications such as arrhythmias, heart failure, or even heart attacks.

The intense inflammation caused by a lung infection places added stress on the cardiovascular system, making early diagnosis and treatment especially important, particularly for older adults or those with underlying heart disease.

How Common Are Pneumonia And Heart Symptoms?

Pneumonia is a common illness and is frequently linked to heart complications. Research cited by the National Institutes of Health shows that roughly one in four hospitalized adults with pneumonia develop major cardiac issues, including heart attacks, heart failure, or abnormal heart rhythms. These complications significantly increase the risk of death.

Heart disease also raises the likelihood of developing pneumonia, creating a two-way relationship between the two conditions. Inflammation from the infection can put additional pressure on the heart, especially in older patients and those with pre-existing cardiovascular problems.

Is Pneumonia With Heart Symptoms Fatal?

Yes, pneumonia accompanied by heart-related symptoms can be fatal. Cardiac complications are common and greatly increase mortality risk, particularly among older adults and individuals with existing heart conditions such as heart failure. The danger is highest in the period immediately following the infection.

Pneumonia places heavy stress on the heart and can trigger heart attacks, strokes, or a rapid worsening of existing heart disease, underscoring the importance of prompt medical care.

• Increased Mortality: Heart complications can make pneumonia more severe and raise the risk of death.
• Triggers Cardiac Events: Infection-related inflammation can lead to heart attacks, strokes, or irregular heart rhythms, even in people without prior heart disease.
• Exacerbates Existing Conditions: For those with heart failure or cardiovascular disease, pneumonia can cause sudden deterioration, leading to respiratory failure and death.

Performing short and intense exercises that last for about 10 minutes may significantly reduce the risk of colorectal cancer, a British study shows.

Researchers at Newcastle University have found that completing brief workouts increases the concentration of several small molecules in the blood that have previously been linked to reducing inflammation, improving blood vessel function and metabolism.

The findings, which were published in the International Journal of Cancer, also noted that even short bouts of exercise can influence the activity of genes that govern tumor growth and fight against cancer.

Dr Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead study author, said of the results, "What’s remarkable is that exercise doesn’t just benefit healthy tissues, it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells.

“It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes.

“In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”

How Does It Work?

Researchers had asked each volunteer to complete a short, intense cycling test that lasted about 10 minutes and collected each of their blood samples which were then meticulously analyzed.

After studying about 249 proteins, the experts found nearly 13 protein had increased in their blood flow after the short exercise including interleukin-6 (IL-6), which helps repair the DNA of damaged cells.

When these exercise-induced proteins were applied to colorectal or bowel cancer cells by the scientists in a lab, they discovered that these new proteins could alter the activity of over 1,300 genes, particularly those who were responsible for DNA repair, energy production and cancer cell growth.

As a result, they concluded that performing even small exercises can activate a set of genes in the body's cells that can support efficient use of oxygen and promote energy metabolism. Additionally, the British researchers also discovered that the cell genes which have been previously associated with rapid cell growth were switched off after working out, suggesting that this might aid in controlling cancerous growths in the body.

What Is Colorectal Cancer?

Colorectal or bowel cancer is a common cancer that forms in the tissues of the colon (large intestine) or rectum, often starting as non-cancerous growths called polyps that turn cancerous over time.

Despite being treatable and preventable, colorectal cancer is currently the second leading cause of cancer-related deaths worldwide. Over 70,000 new cases of colorectal cancer occur annually in India, making it the fourth most common cancer in the country.

Typical symptoms usually include :

• Blood in or on the stool
• Changes in bowel habits (diarrhea, constipation, narrower stools)
• Abdominal discomfort, cramps, gas, or pain
• Feeling that your bowel doesn't empty completely
• Weakness, fatigue, or unexplained weight loss

When temperature drops, so does the moisture even in your skin. This is what leads to a rash or allergies. In fact, with changes in temperature, and winters, our lifestyle changes too, this could also be the reason why we experience a winter rash, or allergies. To understand this better, Health and Me spoke to Dr Navjot Arora, Consultant Dermatologist, Dermaheal Skin and Clinic at Dwarka, Delhi, who explained that allergies and skin rashes tend to increase during winter due to both, environmental factors and changes in skin health. "Cold temperatures and low humidity levels reduce moisture in the air, leading to excessive dryness of the skin. When the skin becomes dry, its natural protective barrier weakens. This makes it more prone to irritation, inflammation, and allergic reactions."

Why Does Winter Weather Increase Chances Of Rashes And Allergies?

The doctor explains that during winter, people tend to stay indoors more, and it also increases their exposure to allergens like dust mites, mold, pet dander, and chemical fumes from heaters and cleaning products. "Limited ventilation and closed spaces allow these allergens to build up, triggering allergic responses and skin rashes, especially in individuals with sensitive skin or pre-existing conditions like eczema."

Cold weather also affects blood circulation to the skin. Reduced blood flow can slow down the skin’s repair process and weaken its defense against irritants and allergens. As a result, chronic skin conditions such as eczema, psoriasis, and contact dermatitis often worsen in winter, leading to itching, redness, flaking, and rashes.

Lifestyle Changes In Winter

Doctor also points out that during winters, our bathing habit changes. Dr Arora says, "Frequent hot showers strip away the skin’s natural oils, increasing dryness and irritation. In addition, wearing heavy woolen or synthetic clothing can cause friction, sweating, and contact allergies, particularly in skin folds, which can further contribute to rashes."

Common Symptoms Of Winter Rashes

• flushing
• swelling
• itching
• flaking skin
• sensitivity
• bumps
• blisters

If not treated well, or in time, it can develop into more serious health threat, especially if you have a family history of

• eczema or another type of dermatitis
• psoriasis
• rosacea
• allergies
• asthma
• sensitive skin

What Are The Cures To Winter Rashes And Allergies?

The rise in allergies and rashes during winter is largely linked to dry weather, indoor allergen exposure, and skin barrier damage. Maintaining proper skin hydration, avoiding harsh soaps, limiting hot water exposure, and wearing skin-friendly fabrics can help reduce the risk of winter-related allergies and skin rashes.

Moisturizers are usually the first line of care for dry skin because they help trap moisture and prevent further dryness. Apply them multiple times a day, especially after bathing or washing your hands. Thicker options like creams or ointments tend to keep skin hydrated longer than lighter lotions.

Petroleum jelly can also be effective, as it forms a protective barrier that seals in moisture. If you prefer to avoid petroleum-based products, alternatives like Waxelene or Un-Petroleum work in a similar way to reduce moisture loss.

Natural virgin oils, such as coconut oil, may help calm irritated skin and restore hydration. Use them on areas that are not acne-prone, and always do a patch test on a small area for 24 hours before wider application.

Oatmeal-based soaps or oatmeal baths can also help soothe dry, itchy skin. You can buy ready-made oatmeal soaps or add finely ground oats to a warm bath and soak for about 10 minutes.

For itching and inflammation, topical hydrocortisone creams, available over the counter or by prescription, may provide relief. Always follow the instructions on the label or use them as advised by a doctor.

Disclaimer: This is not a substitute for actual prescribed medicine. Please consult a doctor before you purchase any medicine or ointment for your rashes.