Yoga poses for better sleep (Credit: Canva)
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.
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.
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.
Credits: Canva
A particular type of cough could offer an important clue about whether you have Covid or flu this winter. The NHS has outlined how the two illnesses can be told apart.
As winter arrives, a noticeable increase in seasonal illnesses is expected. Conditions such as the common cold, respiratory syncytial virus (RSV), COVID-19, and influenza tend to spread more easily during colder months. This happens because viruses thrive in lower temperatures and people spend longer periods indoors, often in close proximity to others.
Distinguishing between these infections is not always easy, as many symptoms overlap. According to guidance published by the NHS, the following symptoms are commonly seen in both Covid and flu:
Flu and Covid are among the illnesses that become more common during the winter months. If you have influenza, the NHS explains that the cough is usually dry and may develop suddenly, often alongside other symptoms that appear quickly.
In contrast, Covid may cause what the NHS describes as a “new, continuous cough.” This refers to coughing frequently for more than an hour, or experiencing three or more coughing episodes within a 24-hour period.
This distinction is supported by Dr Rupa Parmar, a GP and medical director at Midland Health. In previous comments, she noted that coughs linked to colds are generally mild, while flu tends to cause a dry cough.
“With Covid, the cough is often dry and persistent,” she explained. “Many people cough continuously for long periods or have repeated coughing fits throughout the day.”
The type of cough is not the only sign that may help identify which illness you have. A reduced or altered sense of smell or taste is commonly reported in people with Covid and is much less frequent in flu cases.
Breathlessness is another symptom recognised by the NHS as being associated with Covid. While flu can sometimes lead to breathing difficulties, this usually occurs only if the illness becomes severe.
What to do if you have symptoms:
For both Covid and flu, the NHS advises staying at home and limiting contact with others if you or your child have symptoms and either:
When to seek urgent medical advice:
The NHS recommends contacting your GP or NHS 111 urgently if:
Every new year brings familiar promises. Eat better. Move more. Quit smoking. Stress less. According to Harvard Health Publishing, the reason these resolutions often fade is not a lack of intent, but the absence of habits that can hold steady once everyday life takes over.
If 2026 is the year you want real, lasting change, the focus needs to shift from short bursts of motivation to health habits that are realistic, repeatable, and kind to your body.
Drawing from insights shared by Harvard Health Publishing, here are seven ways to make health goals finally stick.
Harvard Health Publishing notes that goals tied to emotion tend to last longer. Instead of vague aims like “get fit,” think about what truly matters to you. It could be completing a long walk without exhaustion, lowering your blood pressure, or feeling comfortable in your body again. When a goal feels personal, it becomes easier to stay committed.
Big health goals can feel overwhelming. That is why Harvard Health Publishing recommends breaking them into steps that feel almost too easy. A short walk, a few stretches, or one nutritious meal can build confidence. Small actions done consistently often matter more than dramatic efforts done occasionally.
According to Harvard Health Publishing, many unhealthy behaviours offer immediate comfort. Overeating, smoking, or skipping exercise often meet emotional needs like relaxation or relief from stress. Instead of ignoring this, acknowledge it. Find healthier ways to take breaks, unwind, or reward yourself so you are not fighting against your own needs.
Harvard Health Publishing highlights the role of accountability in sustaining behaviour change. Sharing your goal with a partner, friend, doctor, or even a small online group can make a difference. When others know what you are working toward, you are more likely to stay consistent, especially on difficult days.
Health improvements happen gradually. Harvard Health Publishing encourages celebrating effort along the way. Acknowledge days when you move your body, eat mindfully, or manage stress better. These small rewards reinforce the habit and prevent burnout caused by waiting only for visible results.
Missing workouts or slipping into old habits does not mean failure. Harvard Health Publishing advises viewing setbacks as useful feedback. If a plan feels too demanding, scale it back. If time is an issue, break exercise into shorter sessions. Adjusting your approach makes long-term success more likely.
Perfection is not required for better health. As Harvard Health Publishing reminds us, even small amounts of physical activity or healthier choices benefit the body. Ten minutes of movement is still movement. One balanced meal still nourishes you. Gratitude for effort keeps motivation steady and realistic.
Credits: Canva
The NHS has released a warning for people who take levothyroxine to manage thyroid conditions. With an estimated 33 million prescriptions issued every year across the UK, levothyroxine is among the most frequently prescribed medicines provided by the NHS.
Levothyroxine is mainly used to treat an underactive thyroid, a condition medically known as hypothyroidism. Depending on a patient’s needs and a GP’s assessment, the medicine is usually prescribed either as a tablet or as a liquid taken by mouth.
The NHS website explains that while most adults and children can safely take levothyroxine, there are specific situations where it may not be recommended. These restrictions are based on a person’s medical history and current health conditions.
According to NHS guidance, levothyroxine may not be suitable if any of the following apply:
Levothyroxine can cause a range of side effects, some of which may require urgent medical attention. Common side effects associated with the medication include:
The NHS notes that this is not a complete list, and other side effects may occur. Patients are advised to read the information leaflet included with their medication for full details.
Although these side effects can be unpleasant, they are usually mild and do not typically require a hospital visit. If symptoms persist or become troublesome, the NHS recommends speaking to a doctor or pharmacist for advice.
However, certain symptoms should not be ignored. If you notice a fast or irregular heartbeat while taking levothyroxine, you should contact a doctor or call NHS 111 as soon as possible.
More serious symptoms require immediate action. Anyone experiencing chest pain while on levothyroxine is advised to call 999 without delay, as this could signal a medical emergency.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Levothyroxine should be taken only as prescribed by a qualified healthcare professional. Do not start, stop, or change your medication without consulting your doctor. If you experience severe symptoms or a medical emergency, seek immediate medical attention or call emergency services.
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