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.

Air quality has long been linked to lung and heart diseases, but its role in infertility among both women and men often goes unnoticed. In recent years, researchers have begun to better understand how long-term exposure to high levels of air pollution, especially in Indian cities, may harm fertility and reproductive health. Prolonged exposure can damage reproductive cells, interfere with hormone balance, and increase the risk of pregnancy-related complications. While pollution is not the sole cause of infertility, it adds to existing reproductive challenges and can worsen underlying problems.

We got in touch with Dr. Suchithra Reddy, Senior Consultant - Infertility Specialist, Rainbow Children’s Hospital, Sarjapur Road who helped us know more about the same.

Impact of Air Pollution on Male Reproductive Health

Male reproductive health appears to be particularly affected by sustained exposure to polluted air. Fine particulate matter, especially PM2.5, has been closely associated with lower sperm count, reduced motility, abnormal sperm shape, and increased DNA damage in sperm cells. Dr Reddy said, “These changes are largely driven by oxidative stress and chronic inflammation, which directly affect the seminiferous tubules where sperm are produced. In addition, heavy metals present in polluted air may disrupt testosterone levels, a hormone essential for proper sperm development and maturation.”

Effects of Air Pollution on Female Fertility

Air pollution can also negatively influence female fertility. A broad review of existing studies shows that exposure to common air pollutants around the time of conception can reduce the chances of successful pregnancy and raise the risk of miscarriage. Dr Reddy said, “Pollutants frequently found in urban environments, such as PM2.5, nitrogen dioxide, and polycyclic aromatic hydrocarbons, have been shown to impair ovarian function and interfere with embryo implantation.”

Beyond conception, polluted air is linked to a higher likelihood of pregnancy complications, including preterm birth and low birth weight. This is thought to occur because pollutants can limit the supply of oxygen and nutrients to the developing fetus, leading to adverse outcomes.

Hormonal Disruption Caused by Air Pollution

Studies have shown that air pollution exposure can disturb estrogen and progesterone levels and alter hormones involved in ovulation, such as FSH and LH. These changes may result in reduced ovarian function, poorer egg quality, irregular menstrual cycles, and a higher risk of miscarriage. Together, these disruptions directly affect ovulation, implantation, and early pregnancy health.

A significant portion of pollution-related fertility issues is driven by chronic inflammation and oxidative stress. Breathing in polluted air triggers widespread inflammatory responses that can damage hormone-producing organs like the ovaries, testes, and thyroid. It can also interfere with hormone receptors and disrupt communication between the brain and the endocrine system. These internal changes contribute to hormonal imbalance and impaired reproductive function. The severity of these effects varies, and not everyone exposed to pollution will experience fertility or hormonal problems.

Understanding PM2.5 and PM10 Exposure

Not all particulate matter carries the same level of risk. PM10 consists of larger particles that are often trapped in the upper respiratory tract, making them relatively less harmful. PM2.5 particles are much finer and more dangerous, as they can travel deep into the lungs, enter the bloodstream, and reach hormone-producing organs such as the ovaries, testes, and thyroid. Because of this ability to spread throughout the body, PM2.5 poses a greater threat to reproductive health than larger particles that mainly affect breathing.

Early Pregnancy Risks

There is also evidence suggesting that fetal growth and lung development may be affected, with risks becoming more noticeable at the population level rather than in individual cases.

Air pollution is one of several factors influencing fertility in India, particularly in urban areas. Although it is rarely the sole cause of infertility, reducing exposure to polluted air can improve reproductive outcomes. This is especially relevant for couples undergoing IVF and during the early stages of pregnancy, highlighting the need to view clean air not just as an environmental issue, but as an important aspect of reproductive health.

Norovirus appears to be increasing after a 57 percent jump in hospital admissions linked to the sickness bug last week. Figures from the NHS show that an average of 567 hospital beds were occupied each day by patients suffering from diarrhoea and vomiting. Although this number remains well below last winter’s peak, the sudden rise over just one week has raised concerns that norovirus infections could soon climb further.

Experts believe the return of children to school and more indoor contact following the Christmas break may be helping the virus spread.

Why Does Norovirus Spread So Easily?

Jason Murphy, head of pharmacy at Chemist4U, as per The Mirror, said the virus is often underestimated. “Norovirus spreads far more easily than people realise. Even a very small amount can make you ill, and it can stay on surfaces for several days. As cases continue to climb, it’s important to move beyond basic hygiene and take more focused steps to protect yourself and others. Many people think norovirus is a short-lived illness, but it’s very persistent and passes on easily.”

Murphy added that pharmacists tend to approach norovirus from two angles. “We focus on stopping it from spreading and on helping the body cope while the infection passes. There’s no treatment that kills the virus itself, but there are ways to ease symptoms and lower the risk of problems like dehydration.”

Advice To Prevent The Spread Of Norovirus

Treat it as a hard-to-kill infection – Norovirus is classed as a non-enveloped virus, which means alcohol hand gels and many everyday cleaners do not work against it. Washing hands with soap and warm water removes the virus physically, while bleach can neutralise it on surfaces.

Use the right cleaning products – Choose disinfectants that clearly state they are virucidal or effective against non-enveloped viruses. If this is not mentioned, the product is unlikely to kill norovirus.

Get bleach dilution right – Bleach needs to be mixed correctly. If it is too diluted, it will not kill the virus. If it is too strong, it can irritate the skin and lungs. Always ventilate the room well and follow the instructions on the label.

Treat vomiting as contamination – In healthcare settings, vomiting is handled as a form of airborne exposure. Clean beyond the visible mess, air out the space properly, and assume nearby soft furnishings may also be contaminated.

Create isolation at home – If possible, give the unwell person their own bathroom, towels, and bin. This mirrors hospital infection control measures and helps limit the spread to others.

How To Ease Norovirus Symptoms?

Focus on rehydration – Dehydration is the most serious risk linked to norovirus. Electrolyte drinks are more effective than water alone because they replace lost salts as well as fluids.

Take fluids slowly – Sip small amounts every five to ten minutes instead of drinking large volumes at once. This helps reduce vomiting and allows the body to absorb fluids better.

Pain relief – Once fluids are staying down, paracetamol is the safest option for fever, headaches, and muscle aches. Ibuprofen should be avoided if you are dehydrated or vomiting frequently, as it can irritate the stomach and strain the kidneys.

Be careful with anti-diarrhoea medicines – Drugs such as loperamide can slow diarrhoea, but this is not always advised because diarrhoea helps flush the virus out. These medicines may be used briefly in specific situations, such as essential travel, but should not be given to children or used if there is a fever or blood in the stool.

Help with nausea – For severe sickness, a pharmacist can recommend anti-nausea treatments. If vomiting continues, a GP may prescribe medication to help control symptoms so fluids can be kept down.

Eat gently when ready – Once your appetite comes back, start with plain foods like toast, crackers, bananas, or rice. Avoid rich, spicy, or dairy-heavy foods until you feel better.

Rest as part of recovery – The immune system clears norovirus on its own. Getting enough rest supports recovery and helps prevent further complications.

The takeaway coffee cup in your hand may be releasing a sea of microplastics into your body every time you take a sip, a new study reveals.

Microplastics are essentially fragments of plastic that are between 1 nanometer and 5 millimetres wide and can found in water, soil and the air. Experts estimate that about 2.7 million tonnes of microplastics seeped into the environment in 2020, an estimate expected to double by 2040.

These fragments carry toxic chemicals and can disrupt internal biological processes, leading to inflammation, cell death, organ dysfunction, heart attacks and reproductive issues in humans. Scientists have also found links between microplastics and cancer.

While researchers have long claimed that microplastics can enter the human body through contaminated food and water, a new Australian study suggests it can also enter through hot coffee cups.

Why Are Plastic Coffee Cups Dangerous?

Xiangyu Liu, study co-author and research fellow at School of Environment and Science and Australian Rivers Institute, Griffith University, Nathan, said this was due to heat.

The team conducted a a meta-analysis on existing research and analyzed data from 30 peer-reviewed studies. During this time, they focused on how common plastics such as polyethylene and polypropylene behave under different conditions, primarily temperature.

As the temperature of the liquid inside a container increased they noticed that the release of microplastics generally increases too. In the studies reviewed, reported releases ranged from a few hundred particles to more than 8 million particles per litre, depending on the material and study design.

Interestingly, 'soaking time' or the amount of time the drink sits in the cup was not a consistent driver, suggesting that leaving a hot drink in a plastic cup for a long time is not as important as the initial temperature of the liquid when it first hits the plastic.

After testing nearly 400 different cups, they found that if someone drinks '300 millilitres of coffee in a cup made of polyethylene per day, they could ingest 363,000 pieces of microplastic particles every year', according to Liu

What Can Be Done To Reduce Risks?

The team recommends using a reusable cup made of stainless steel, ceramic, or glass, as these materials do not shed microplastics for hot drinks. If you must use a disposable cup, its is better to drink out of a plastic-lined paper cup as they shed fewer particles than pure plastic cups, though neither is microplastic free.

They also advise not pouring putting boiling liquids directly into plastic-lined containers. Telling the barista to make your morning coffee slightly cooler before it hits the cup can reduce the physical stress on the plastic lining and lower overall exposure.