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.

Even a mild case of COVID-19 may trigger long-lasting eye problems, with new research revealing that persistent inflammation and nerve damage could be responsible for symptoms that standard eye tests often fail to detect.

The study, led by researchers at Linköping University in Sweden and published in Nature Communications, sheds light on why some COVID-19 survivors continue to experience debilitating vision issues months or even years after infection.

The research began after people who had recovered from mild COVID-19 sought medical help for persistent eye complaints. Many reported:

• Severe eye pain
• Light sensitivity (photophobia)
• Difficulty reading and focusing
• Extreme eye fatigue

Many participants said the condition significantly disrupted their daily lives, preventing them from working or continuing their education.

What the Study Found

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Researchers evaluated 100 people who developed eye problems after mild COVID-19 but had never been hospitalized. Their symptoms had persisted anywhere from three months to three years.

The findings were compared with those of 32 people who had recovered from mild COVID-19 without developing eye symptoms.

Using advanced imaging and laboratory techniques, researchers identified several abnormalities that conventional eye exams failed to detect.

Persistent Inflammation and Nerve Damage

The study found evidence of:

• Long-term inflammation in the eyes
• Damage to nerves controlling multiple eye functions
• Abnormal immune activity involving T cells
• Changes in proteins found in tear fluid

Lead author Petros Moustardas, senior research associate at Linköping University, said the findings indicate that COVID-19 may trigger a severe immune reaction in the eyes, resulting in chronic inflammation and nerve dysfunction.

Why Light Sensitivity Happens

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One of the most common complaints among participants was extreme sensitivity to light. Researchers found that their pupils were allowing too much light into the eyes because of impaired nerve control.

This abnormal pupil function was also associated with:

• Headaches
• Difficulty reading
• Trouble maintaining focus

An Unusual Eye Movement Disorder

The study also identified impaired coordination between the two eyes.

Some participants developed adult-onset strabismus—commonly known as crossed eyes—a condition that is rare in adults.

Researchers believe this occurred because COVID-19 affected the nerves responsible for controlling eye muscles.

A New Way to Diagnose COVID-Related Eye Problems

Because routine eye tests often miss these abnormalities, the research team developed two diagnostic models.

The first relies on specialized ophthalmic tests available at advanced eye clinics, while the second combines these examinations with tear fluid protein analysis to improve diagnostic accuracy.

Researchers hope these models will help doctors recognize COVID-related eye syndrome earlier and pave the way for future treatments.

"We found that the problems experienced by those affected were not detectable by standard tests. We had to perform specialised examinations to detect deviations. The puzzle pieces then fell into place, and we found explanations for the symptoms," said Neil Lagali, professor of experimental ophthalmology at Linköping University.

He added that while the findings provide important clues about how COVID-19 affects the eyes, more research is needed to develop effective treatments for those living with persistent vision problems.

Cardiovascular-kidney-metabolic (CKM) syndrome is emerging as a major public health threat, according to new guidelines from the American Heart Association (AHA), which identify obesity as a key driver of the condition's development and progression.

The guidelines, jointly issued by the AHA and the American College of Cardiology (ACC), reframe excess weight as more than a number on the scale, describing it as a significant health risk closely linked to diabetes, chronic kidney disease and cardiovascular disease.

According to the AHA, nearly 9 in 10 adults in the United States have at least one condition associated with CKM syndrome. These include high blood pressure, abnormal cholesterol and other lipid disorders, high blood sugar, reduced kidney function and excess body weight.

With obesity rates continuing to rise, the guideline urges healthcare professionals to have prevention-focused conversations with patients about maintaining a healthy weight to reduce the risk of future heart, kidney and metabolic diseases.

“CKM syndrome is a real, rising public health threat,” said Chiadi E. Ndumele, an American Heart Association volunteer and chair of the writing committee for the new guideline.

“In terms of CKM health, weight is not just about a number on a scale — people with the same body weight can have very different health profiles. Rather, what’s most important is how fat tissue affects your metabolic health. This includes how your body manages blood sugar levels and how fat is used and stored,” Ndumele, who is also director of obesity and cardiometabolic research at Johns Hopkins University in Baltimore.

The New CKM Syndrome Guideline

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The updated guideline replaces the 2013 recommendations for managing overweight and obesity. CKM syndrome itself was first formally defined by the American Heart Association in 2023.

The guideline highlights several strategies to improve the prevention and treatment of CKM syndrome:

• Use the Predicting Risk of Cardiovascular Disease EVENTs (PREVENT) equations to estimate 10-year and 30-year cardiovascular disease risk. Unlike previous tools, PREVENT incorporates kidney and metabolic health factors for a more comprehensive risk assessment.
• Screen patients for social determinants of health, including food insecurity, housing instability and financial strain, which can increase the risk of CKM syndrome.
• Promote coordinated, multidisciplinary care focused on healthy lifestyle behaviors, including physical activity, nutrition, weight management, blood pressure control, blood sugar management and cholesterol reduction.
• Alongside lifestyle interventions, use medications and surgical therapies when appropriate to manage blood pressure, cholesterol, blood sugar and obesity while protecting heart and kidney health.
• For the first time, the guideline recommends GLP-1-based therapies for select individuals with obesity and/or Type 2 diabetes who are at elevated cardiovascular risk. Metabolic and bariatric surgery is also recognised as an effective treatment option for eligible patients.

How Can CKM Syndrome Be Prevented?

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The guideline emphasizes that early lifestyle changes can significantly reduce the risk of heart attack, heart failure, stroke and kidney failure.

People are encouraged to follow the AHA's Life's Essential 8, which promotes

• regular physical activity,
• a heart-healthy diet,
• maintaining a healthy weight,
• controlling blood pressure,
• maintaining blood sugar
• better cholesterol control,
• avoiding tobacco,
• getting sufficient quality sleep.

The monsoon brings welcome relief from the heat, but it also creates conditions that make infections spread more easily among children. Parents should understand that a few common household mistakes can increase the risk of illness in children during this time of year. So, parents must exercise caution and take utmost care of their children during those rainy days.

Why Monsoon Raises Infection Risk in Children

The arrival of the monsoon often means more time spent indoors for children, muddier surroundings, and increased exposure to germs. So, the main focus of parents is on protecting their children from rain and cold weather. However, parents must understand that certain everyday habits at home may unknowingly increase the risk of respiratory infections, stomach illnesses, and mosquito-borne diseases.

Common Mistakes Of Infections In Children

So, many children can get drenched during those heavy rains and remain in wet clothes or footwear for long periods after returning from school or outdoor activities. Damp socks and shoes can create an environment where germs and fungal infections thrive. Parents should ensure that children change into dry clothes and footwear as soon as possible. Moreover, stagnant water collected in flower pots, buckets, coolers, balconies, and outdoor containers can become breeding grounds for mosquitoes, raising the chances of dengue, malaria, and chikungunya in children.

Many families keep doors and windows closed throughout the day to prevent rainwater from entering the house. However, limited air circulation can lead to the growth of mold, dampness, and indoor allergens, which may trigger respiratory infections, coughing, wheezing, and allergies in children. Even having uncovered food, improperly stored leftovers, or contaminated water can increase the risk of stomach infections, diarrhea, vomiting, and food poisoning in children.

Tips Parents Should Follow During the Monsoon

Parents should ensure that the child changes wet clothes, socks, and shoes immediately after returning home. Parents should empty and clean containers that can collect stagnant water from time to time. Use mosquito nets, screens, and child-safe mosquito repellents to prevent mosquito bites. Keep rooms well ventilated whenever the weather permits. The child should follow good hand and personal hygiene, eat freshly cooked food, and drink safe drinking water.

The parents should ensure to wash fruits and vegetables thoroughly before consumption. The child should eat a nutritious diet, sleep well, and stay hydrated to boost immunity and prevent any illness. Parents should seek immediate help if the child is having any symptoms, such as a cough or allergies, and follow the expert's guidelines. Parents should not give any medication to the child on their own without the doctor's knowledge. So, parents should stay alert during the monsoon and help the child stay healthy.