Sleep deprivation occurs when a person is not able to get enough sleep. The amount of sleep needed to feel refreshed and function well depends on the individual and varies across the ages. A common perception is tiring yourself out with a workout at the gym can make you feel exhausted and put you to sleep quicker. However, there is empirical evidence to show that yoga helps you improve your sleep quality. A study conducted in 2004 showed that regular yoga practice improved sleep efficiency, total sleep time, and how quickly participants fell asleep, among other improvements for those living with insomnia.

Here Is A Restful Yoga Routine for Insomnia

1. Forward Fold

This gentle inversion eases tension and prepares your body for relaxation.

How To Do It

- Stand with feet hip-width apart.

- Inhale, raise your arms overhead and exhale as you bend forward.

- Grasp opposite elbows, letting your arms hang. Hold for 10–15 deep breaths.

2. Supine Twist

A reclining twist relieves back pain and tension while calming your nervous system.

How To Do It

- Lie on your back, draw knees to your chest, and extend arms to shoulder height.

- Let knees drop to one side, keeping shoulders grounded. Hold for 5 breaths, then switch sides.

3. Puppy Pose

A variation of Child’s Pose, stretches the back and shoulders, relieving stress.

How To Do It

- Start on all fours with hips over knees and shoulders over wrists.

- Walk your hands forward, keeping elbows off the mat, and drop your forehead down.

- Hold for 5–10 breaths, maintaining a gentle curve in your lower back.

Child's Pose

This calming pose relaxes the back and hips.

How To Do It

- From all fours, bring big toes together, widen your knees, and sit back on your heels.

- Lay your torso between your thighs and stretch your arms forward or rest them alongside your torso.

- Hold for 10 breaths.

Legs-Up-the-Wall

This passive inversion soothes your mind and body.

How To Do It:

- Sit beside a wall, lie back, and swing your legs up against it.

- Adjust hips for comfort, rest arms at your sides, and breathe deeply.

Yoga has been practised in India since ancient times—to boost mental and physical health. It is a holistic practice that combines physical postures, breathing exercises, and mindfulness to promote mental and physical well-being. Incorporating it into your daily routine can give you a major health boost.

How Common Is Sleep Deprivation?

Sleep deprivation is very common. 35% of adults in the US report sleeping less than 7 hours during a typical 24-hour day. In India, it is even more common. A recent survey found that 61% of Indians experience restless nights, and 43% get less than 6–8 hours of uninterrupted sleep each night.

World Diabetes Day is observed on November 14 each year to raise awareness about diabetes, its prevention, and its management. The day aims to support individuals living with diabetes and encourage collective actions to reduce the overall burden of the disease. According to the World Health Organisation, the number of people living with diabetes increased from 200 million in 1990 to 830 million in 2022.

India is often referred to as the diabetes capital of the world due to its high number of people diagnosed with the condition. One interesting aspect about blood sugars, especially in women, is that they continue to shift through the month because of hormonal activity.

To understand this pattern better, we spoke with Dr Monika Sharma, Senior Consultant, Endocrinology, Aakash Healthcare who explained the link.

Can Hormones Affect Blood Sugar Levels Throughout a Woman’s Cycle?

As per the Ministry of Health and Family Welfare, hormones do play a strong role in shaping blood sugar levels. Some, such as insulin and glucagon, work directly on glucose regulation, while others, including stress hormones, estrogen, progesterone and aldosterone, influence how the body responds to insulin and how steady blood sugar remains. Hormonal swings at different stages of life such as menstruation or menopause can push blood sugar higher or lower.

Estrogen And Progesterone Affect Insulin Sensitivity During Menstrual Cycle

Estrogen and progesterone rise and fall throughout a woman’s monthly cycle and these shifts can change how the body reacts to insulin. When estrogen is higher and progesterone is lower in the follicular phase, the body tends to handle glucose better and stays more insulin sensitive.

Dr Monika said, “The opposite applies in the luteal phase, where progesterone levels go up and this may cause insulin partialization and even mild blood sugar increases, sugar cravings or fatigue prior to menstruation.”

Menopause Can Change The Way The Body Handles Insulin

Menopause alters the body’s natural glucose regulation because estrogen levels drop. With less estrogen the body becomes less sensitive to insulin and fat may gather around the abdomen which makes it harder to keep blood sugar within a normal range.

“Consequently, women in or after menopause are more vulnerable to the development of insulin resistance as well as type 2 diabetes despite the fact that their blood sugar levels had been maintained to normal levels previously,” as per Dr Monika.

Warning Signs That Suggest Hormonal Imbalance Is Worsening Glucose Control

There are several small but meaningful signs to watch for. These may include sudden weight gain around the stomach area constant desire for sweets ongoing tiredness changes in mood poor sleep or irregular periods. Hormonal shifts can cause unpredictable sugar levels in women with diabetes or prediabetes. It is important to keep track of these changes and reach out to a doctor early because adjustments in lifestyle or medicines can help prevent worsening of glucose control.

When it comes to heart health, the truth is simple yet powerful: it’s never too early or too late to start caring for your heart. In today’s fast-paced world, our heart faces relentless challenges, from stress and sedentary lifestyles to poor eating habits. But good news small, consistent habits can pack a powerful punch in beating cardiovascular risk, no matter your age.

Understanding the ticking heart

The heart is both resilient and vulnerable. It beats tirelessly day and night, powering our life’s journey. But factors like high blood pressure, cholesterol, smoking, and diabetes can silently damage it over time, making heart disease the leading cause of death globally. What’s even more sobering is how early these risks can start, sometimes as early as in our 20s and 30s.

Building habits that last

The best way to protect the heart is by weaving heart-friendly habits into daily life from young adulthood through old age.

Here’s what works:

Move more, sit less: Physical activity is a cornerstone. Whether it’s a morning walk, yoga, or even dancing to your favorite tune, moving your body keeps the heart muscle strong and improves blood circulation. Finding joy in movement is key to consistency.

Eat with purpose: Whole foods, fresh fruits, vegetables, nuts, and lean proteins nourish the heart. Limit processed foods, excess salt, and sugary treats. Remember, it’s not about strict diets but about embracing a lifestyle that honors your body.

Manage stress mindfully: Chronic stress spikes heart rate and blood pressure. Practices like meditation, deep breathing, or simply spending time with loved ones help you stay calm and connected.

Prioritize sleep: Quality sleep regenerates the heart and balances hormones. Aim for 7-8 hours each night to support your cardiovascular system.

Regular check-ups: Awareness is power. Keep track of blood pressure, cholesterol, and blood sugar, and consult a healthcare professional regularly.

Heart health isn’t reserved for those with symptoms. It’s a lifelong journey of love and care towards your most vital organ. As someone who has spent years helping people transform their fitness and wellness journeys, I urge you to start small but think big. Your heart will thank you every beat of the way.

Remember, it’s not just about adding years to life, but life to years. Build these habits today for yourself, your family, and generations to come.

Stay strong, stay heart-healthy.

India today carries one of the heaviest diabetes burden in the world. This is a crisis that is not just driven by genetics, but also by rapid urbanization, sedentary routines, shifting diets, stress, and late diagnosis. With over 101 million Indians currently living with diabetes in India, and 136 million in the pre-diabetic stage, as stated by the latest ICMR estimates, the country is facing an epidemic. This threatens to overwhelm the healthcare system in the coming years.

Why Is Diabetes In India Rising So Rapidly?

India’s diabetes epidemic is no longer limited to middle-aged adults or people with a family history. Younger Indians, those in their 20s and 30s, are increasingly being diagnosed.

According to Dr. Hetashvi Gondaliya, the surge is largely due to “unhealthy dietary habits, physical inactivity, stress, and obesity,” adding that India is witnessing a rise in both Type 2 diabetes and prediabetes among younger people.

She emphasizes that early screening, lifestyle modification, and weight management are no longer optional, they are essential.

The biggest challenge in India’s diabetes landscape is late diagnosis. Many people discover their condition only after developing complications.

Dr. Ankur Gehlot, Additional Director of Diabetes & Endocrinology at CK Birla Hospitals, stresses that early recognition, especially in high-risk groups, can prevent long-term complications.

However, experts say that there is still hope. With early screening, community support, technological advances, and sustained lifestyle changes, the trajectory can be reversed.

Diabetes, A Silent Killer

Endocrinologist Dr. Kalyan Kumar Gangopadhyay describes diabetes as “a silent killer” because its early stages rarely trigger noticeable symptoms. As he puts it, many people assume diabetes only affects blood sugar, but in reality, “it quietly damages the body’s vital systems, from the heart and kidneys to the eyes, nerves, and even sexual health.”

He cautions that in men, prolonged, uncontrolled diabetes can lead to erectile dysfunction, nerve damage, and hormonal imbalance. In women, it increases risks of heart disease, bone weakness, and vision problems. What makes it more dangerous is the misconception that diabetes always announces itself.

“Another common myth is that early diabetes has obvious symptoms; in reality, up to 80% of people may not notice any signs until serious complications appear,” he explains.

This delay in diagnosis is one of the biggest reasons India sees high numbers of kidney failure, amputations, heart disease, and blindness linked to diabetes.

Diabetes And Heart, A Connection Most People Underestimate

Cardiovascular complications remain the leading cause of death among people with diabetes. Dr. Anjan Siotia, Director of Cardiology at BM Birla Heart Hospital, warns that diabetes affects the heart “in more ways than most people realize.” High blood sugar damages blood vessels, accelerates artery blockages, and raises bad cholesterol (LDL).

He advises that diabetic individuals must keep their LDL cholesterol below 2.6 mmol/L, alongside maintaining regular physical activity and a balanced diet.

While heart risk is present year-round, he notes that winter months are particularly dangerous. Cold temperatures constrict arteries and increase cortisol levels, forcing the heart to work harder, especially risky for those with diabetes, high blood pressure, or obesity. “We often see a spike in cardiovascular cases during winter,” he stresses.

Dr. Siotia explains that diabetes doesn’t just affect large arteries but also small vessels, leading to peripheral vascular disease, kidney problems, retinopathy, stroke, and heart failure.

His key message: routine monitoring saves lives. Diabetic patients should complete blood tests on time and get an annual ECG to detect early abnormalities.

The Hope, The Innovation, The Awareness, and The Empowerment

For decades, diabetes care depended heavily on intermittent monitoring and patient self-discipline. But technology is now reshaping diabetes management in ways that reduce burden, improve outcomes, and make daily care more seamless.

Endocrinologist Dr. Sanjay Kalra explains that diabetes care is shifting from periodic checks to “continuous, real-time, data-driven management.”

According to him, the biggest breakthrough has been the widespread adoption of:

Continuous Glucose Monitors (CGMs)

These provide real-time readings and trend insights, reducing finger pricks and helping patients and caregivers make timely decisions.

AI-enabled platforms

These analyze glucose patterns, diet, physical activity, and medication history, offering predictive insights that help prevent fluctuations rather than react to them.

Smart insulin pens

They automatically track dose and timing and remind patients about missed doses through connected apps.

Closed-loop insulin pumps

Often described as the closest to an “artificial pancreas,” these pumps automatically increase or decrease insulin delivery using CGM data, even while the patient sleeps.

Dr. Kalra emphasizes that these systems reduce the cognitive load of living with diabetes and consistently improve accuracy, treatment satisfaction, and glycemic outcomes. The key, he says, is to individualize the technology based on each patient’s needs and lifestyle.

Dr. Kalra notes that peer-support and community-led models are extremely effective, especially in underserved regions where specialist care is limited. He points out that patients participating in peer groups:

• have better glycemic outcomes
• ask informed questions
• maintain long-term motivation
• and show improved adherence to medications, diet, and monitoring routines

Doctors unanimously agree that India must strengthen routine screening for people who:

• are overweight
• have a family history of diabetes
• live sedentary lifestyles
• have PCOS
• have high blood pressure or high cholesterol
• experience frequent fatigue, excessive thirst, or slow wound healing