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.

Obesity is a very significant modifiable risk factor for brain stroke, which is an extremely dangerous illness caused by an insufficient or lack of blood supply to the brain. Stroke leads to disability, memory impairment, paralysis, and sometimes death. As obesity is related to many illnesses, regulation of weight can considerably decrease the probability of suffering a brain stroke.

Dr Bhupesh Kumar Mansukhani, Director of Neurology at Neuromet Wellness Care & Diagnostics, in an interview with Health and Me, said, "Obesity is an excessive accumulation of fat in the body, which causes damage to health. Obesity is determined using the BMI index. Those who suffer from obesity are more prone to illnesses like hypertension, diabetes, and elevated cholesterol levels, all of which put people at a higher risk of suffering a brain stroke. Excessive fat, particularly abdominal fat, affects the arteries, leading to their constriction."

Can hypertension trigger a stroke?

Hypertension, or high blood pressure, is yet another major connection between obesity and stroke. Obesity causes stress on the cardiovascular system and elevates blood pressure levels. Such a state poses a risk of injury to the blood vessels in the brain, causing their rupture or blockage. Obesity usually results in diabetes, and both conditions harm the walls of the blood vessels and increase the risk of blood clot formation. Besides, the increased concentration of cholesterol contributes to plaque accumulation in the arteries.

The presence of obesity in the body stimulates inflammatory reactions and reduces the rate of circulation, which may cause the formation of blood clots. As a result, these clots are delivered to the brain and prevent blood from delivering oxygen to it, and ischaemia becomes the trigger for an ischaemic stroke, which is the leading type of stroke.

Is obesity a modifiable risk factor?

The advantage here is that obesity is a modifiable risk factor, which can actually be avoided or managed. Proper nutrition, physical exercise, adequate sleep, and the absence of negative behaviours will enable an individual to maintain a healthy body weight. It is also important to take part in preventive measures, such as having regular medical examinations and testing one’s blood pressure, glucose levels, and cholesterol.

To conclude, it can be noted that obesity contributes significantly to increased risks of developing a brain stroke due to many reasons, including hypertension, diabetes mellitus, and vascular diseases. Being a modifiable risk factor, it can be easily avoided.

As summer heat intensifies both in India and globally, many people may experience unusual heart sensations such as a racing heartbeat, chest fluttering, skipped beats, or pounding sensations, even while resting.

Speaking to HealthandMe, Dr. L.K. Jha, Associate Director and Head Unit-II, Cardiology, Asian Hospital, Faridabad, said that heatwaves can significantly increase the risk of heart palpitations.

Normal healthy people may experience occasional mild palpitations due to heat exposure, which usually resolve with rest, fluids, and cooling off. However, experts warn that when palpitations are accompanied by symptoms such as chest pain, loss of consciousness, shortness of breath, extreme light-headedness, or recurring episodes while resting, they may indicate an underlying cardiac rhythm issue requiring medical attention.

“The association between heatwaves and palpitations occurs more frequently than people think,” Dr. Jha said.

Dehydration: A Key Risk Factor

The human body constantly works to maintain a stable internal temperature.

During extreme heat, blood vessels dilate to release heat through the skin, while the heart pumps faster to circulate blood and cool the body. According to Dr. Jha, this additional strain on the cardiovascular system can make the heartbeat feel stronger or irregular, especially in people sensitive to heat.

Also read: Heatwave In India: Temperatures Continuously Rising; Stay Hydrated, Says PM Modi

Dr. Jha explained that dehydration is one of the biggest contributors to heat-related palpitations.

Excessive sweating leads to the loss of water and essential electrolytes such as sodium, potassium, and magnesium, all of which are crucial for maintaining a normal heart rhythm.

“Dehydration can lower blood pressure, forcing the heart to beat faster, which may cause dizziness, shakiness, or pounding sensations,” he said.

Existing Health Conditions Can Increase Risk

Heatwaves may also worsen existing conditions such as anxiety, thyroid disorders, anemia, diabetes, and heart disease, increasing the likelihood of palpitations.

Certain medications, including blood pressure drugs, diuretics, asthma inhalers, as well as excessive consumption of caffeine or energy drinks, may further contribute to irregular heartbeats during hot weather, Dr. Jha told HealthandMe.

Sleep disturbances caused by hot nights can also trigger stress hormones in the body, potentially leading to rapid heartbeat episodes or fluttering sensations.

Also read: Climate Change Fueling Chikungunya Spread To Europe, North America, Warns Study

When To Seek Medical Help?

Dr. Jha noted that occasional mild palpitations due to heat exposure are common and often improve with rest, hydration, and cooling down.

Doctors recommend drinking fluids regularly, replenishing electrolytes through coconut water, buttermilk, lemon water, or Oral Rehydration Salts (ORS), avoiding prolonged sun exposure, and limiting caffeine and alcohol intake during heatwaves.

However, persistent or severe palpitations may indicate a more serious condition.

“If palpitations are accompanied by chest pain, shortness of breath, fainting, severe light-headedness, or repeated episodes while resting, immediate medical evaluation is necessary,” Dr. Jha warned.

He added that some heat-related palpitations may actually signal an underlying heart rhythm disorder requiring treatment.

Yellow Alert In Delhi; Heat Dome in Europe

Meanwhile, the India Meteorological Department (IMD) has issued a yellow alert for heatwave conditions in Delhi.

Heatwave conditions in the national capital are expected to continue till tomorrow, with maximum temperatures remaining between 44 and 46 degrees Celsius.

The IMD forecast also includes relief in the form of thunderstorms, dust storms, and light rainfall from May 28 evening onwards.

At the same time, European countries like France, the United Kingdom, Spain, and Germany are experiencing early heatwaves and record-breaking conditions.

The sweltering heat conditions have affected scores of people, reportedly resulting in the deaths of about seven people in France. The unusually high temperatures early in May are being triggered by a phenomenon called a “heat dome”.

As a result, southern and southwestern regions, including Portugal, Spain, and France, will experience daytime temperature highs of 38°C. The majority of France is under a moderate to high temperature warning, while Germany and the UK are witnessing maximum temperatures exceeding 30°C, the Euronews reported.

Hot and humid weather can lead to sweating and moisture, making many teenage girls notice more vaginal discharge during summer. Instead of panicking or becoming tense, consult an expert who will guide you regarding this. It is imperative to follow the guidelines given by the expert and maintain good personal hygiene. So, girls, this summer, don’t neglect your reproductive health. On Menstrual Hygiene Day, Health and Me interacted with a gynaecologist to learn more about white discharge during a heatwave and whether or not it is normal.

In an interview with Health and Me, Dr Preethika Shetty, Consultant Obstetrician and Gynaecologist, Motherhood Hospitals, Kharadi, said, “Reproductive health problems are common in teens during the summer. A large number of teenage girls feel anxious or embarrassed when they notice white discharge, especially during hot months when sweating and humidity are higher. However, white vaginal discharge is often a normal and healthy part of the body’s natural cleaning process. During puberty, hormonal changes can increase discharge, and heat can sometimes make it feel more noticeable. Moreover, excessive sweating, tight clothing, poor hygiene, or infections can also cause irritation or abnormal discharge.”

What is white discharge?

White discharge, also called vaginal discharge, is a fluid produced naturally by the body to keep the vagina clean, moist, and protected from infections. Normal discharge is usually clear or milky white, mildly scented, and may vary during different phases of the menstrual cycle. It may increase slightly during ovulation, before periods, or in hot weather due to increased sweating and moisture.

Is white discharge normal?

The discharge may not be normal if it is yellow, green, thick like curd, foul-smelling, or associated with itching, burning, rashes, redness, pain, or discomfort while urinating. These symptoms may indicate fungal infections, bacterial infections, poor hygiene, allergic reactions, or other health concerns that need prompt attention.

Why do girls experience white discharge during the summer months?

During summer and humid months, teens are more prone to irritation and infections because sweat and tight synthetic clothing can trap moisture around the intimate area. Hence, girls are advised to wear loose cotton underwear, change sweaty clothes quickly, stay hydrated, and maintain proper hygiene to reduce the risk of infections. They should also avoid using harsh soaps, scented washes, powders, or opting for home remedies such as apple cider vinegar baths, as doing so can disturb the natural balance of healthy bacteria and worsen irritation. Instead, gentle cleaning with water and maintaining dryness are usually enough.

Tips for teens during hot months

Dr Shetty went on to share some tips to help teenagers get through the hot months of the year. Some of the best ways to do so are:

1. Wear clean, breathable cotton underwear.
2. Avoid staying in sweaty clothes for long periods.
3. Maintain proper menstrual hygiene.
4. Drink enough water to stay hydrated.
5. Avoid self-medication or using random intimate products.
6. Consult a doctor if discharge has a bad smell, unusual colour, or itching.

On Menstrual Hygiene Day, ensure that you follow these tips and stay healthy, because it is time to focus on intimate hygiene during the summer months.