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.

Everyone knows that using sunscreen is one of the most important steps for protecting the skin from harmful sun rays, but dermatologists explain that it isn't the only thing you should do to keep your skin healthy. Other daily routines are also important for minimizing sun damage and maintaining healthy skin over time.

Protecting The Skin Barrier

Skin is a protective barrier for the body but constant exposure to the sun, pollution, heat and unhealthy lifestyle habits can make this barrier vulnerable.

Once the skin barrier is damaged, the skin is more susceptible to tanning, pigmentation, dryness, sun ageing and other sun damage.

Moisturising Supports Skin Health

Using a moisturiser every day is a very simple, yet effective habit. A good moisturiser is one that doesn't contain any scents and will support the barrier function of the skin, thereby preventing unwanted water loss from the skin.

Wet and plump skin is resistant to the environment and sun's rays.

Also read: Add These 8 Foods To Your Diet For Batter Hair, Skin And Nails

Antioxidants Help Fight Sun Damage

Antioxidants are also a best practice for dermatologists. Antioxidants prevent the damage to skin cells by free radicals created by UV exposure, pollution etc.

This protection can help minimize issues like hyperpigmentation, uneven skin tone and premature ageing. Consuming foods that contain antioxidants (such as fruits, vegetables and nuts) can help keep skin healthy on the inside.

Stay Hydrated For Healthier Skin

Next, hydration is crucial. It's important to keep drinking enough water all day long to keep the skin supple and to allow the skin to repair itself. Moisture also contributes to skin's healing from environmental stress.

Physical Sun Protection Matters

Sun protection is also of great importance. Wearing hats or caps, using umbrellas, and wearing clothing that protects against the sun's rays can minimize direct exposure to the sun.

All these are simple actions that serve as a physical barrier and prevent sunburn and long term damage to the skin, particularly between 10 a.m. and 4 p.m. These simple steps provide a physical barrier and reduce the risk of sunburn and chronic skin damage, particularly in the peak hours of 10 a.m. to 4 p.m.

Also read: Dermatologist Reveals What To Add And Remove From Skincare Routine For Season Change

Gut Health And Skin Connection

Another focus has been on the connection between gut health and healthy skin, as experts recognize how crucial the role of the gut is in maintaining healthy skin.

Probiotics can potentially improve the gut-skin axis and aid in the healing process and alleviate inflammation in the body. The better the gut environment, the better the skin will be able to recover and the less the exposure to the sun will age the skin.

Collagen May Support Skin Repair

Some people can use collagen supplements as an added benefit. Collagen is involved in supporting the dermis, the skin's structural component. Keeping collagen high can help promote skin repair and healing mechanisms.

Doctors say while sunscreen is important, long-term skin protection can be achieved through a variety of healthy habits, proper nutrition, hydration and physical sun protection measures, which must be followed daily.

Dr. Pravin Banodkar Senior Consultant Dermatologist Saifee Hospital

We tend to think of our eyes as easy – they just "see", and we go about our day. But the fact is, your eyes are adapting a lot, focusing and straining all the time, far more than you realize. Many of these moments are utterly unremarkable, but they build up gradually into a tiredness, a dryness and a long-term strain.

We see many people who are shocked to find out how hard their eyes had been working long before any symptoms appeared. Here are six common situations that deserve a whole lot more attention – and care – from your eyes.

Staring at Your Phone First Thing in the Morning

Having a quick glance at notifications before even leaving bed requires your eyes to adjust to a small, bright screen in the dark. This quick change puts a load on the eye muscles and can make them tire before your day has really started.

Long Hours in Front of a Computer

Working, studying, and hopping from meeting to meeting: extended hours in front of the screen drastically lower your usual blink rate. Less blinking equals less lubrication, which is why so many people are dry, irritated and have blurry vision by the afternoon.

Driving at Dusk or Night

Night driving is one of the most challenging visual jobs humans undertake, given low light, incoming headlights and the need to constantly change focus between the road, mirrors and dashboard. Your eyes are working tirelessly to shift between bright and dim situations in fractions of a second.

Night driving is one of the most challenging visual jobs humans undertake, given low light, incoming headlights and the need to constantly change focus between the road, mirrors and dashboard. Your eyes are working tirelessly to shift between bright and dim situations in fractions of a second.

Also read: El Salvador Becomes First Country In Central America To Eliminate Trachoma: WHO

Reading Fine Print

Poorly lit restaurant menus, pharmaceutical labels, or the small text on a contract all demand that you focus hard at close range, frequently in less-than-ideal illumination. As we get older, this type of near-focus strain is very common since our natural ability to focus declines.

Switching Between Multiple Screens

Glancing from your laptop to your phone to a television and back again, it makes your eyes refocus at multiple distances. It is easier, but this continual flipping is more tiring than looking at one screen for the same period of time.

Stepping Out Into Bright Sunlight Into Bright Sunlight

Your eyes work hard to adjust while you move from a dim room into harsh daylight — or vice versa. Over time, repeated exposure to glare without the correct protection (such as sunglasses) can add unneeded strain.

None of these moments feel dramatic on their own, but together, they represent a significant daily workload for your eyes. The good news is that habits such as the 20-20-20 rule, correct lighting, regular blinking and eye check-ups can go a long way in reducing this concealed tension. We believe that awareness is the beginning of healthy eyesight.

If you are suffering frequent eye strain, dryness or fuzzy vision, it may be time to schedule a full eye exam. Your eyes work harder than you realize – let’s give them the attention they deserve.

Dr Mandeep Singh Basu, Ayurvedic Eyecare Expert, Dr Basu Eye Care Centre

During those rainy days, children are forced to remain indoors, and this can lead to reduced physical activity during the monsoon. Constant immobility can lead to compromised immunity, weight gain, mood changes, and impact the child’s overall development. Parents must see to it that the child remains active during the rainy season.

Why Monsoon Keeps Children Indoors

Monsoon brings relief from the summer heat, but it also means that the child will not be able to play outdoors. So, the waterlogged grounds, heavy rainfall, and concerns about infections often keep children indoors for extended periods.

Occasional indoor play is not problematic, but weeks of reduced physical activity can take a toll on the child's physical, mental, and emotional well-being.

Also read: Pediatric Sleep: The Foundation Of Healthy Growth, Behavior And Society

Health Risks of Reduced Physical Activity

Regular outdoor play for at least an hour can aid in the child's growth and development. Children can opt for running, cycling, playing sports such as cricket, football, basketball, badminton, and improve bone and muscle health. If children remain indoors, they can become less active and spend a lot of time watching television, using mobile phones, or playing video games.

This increase in screen time can contribute to weight gain, acidity, muscle and joint pain. If the child is unable to play outdoors, then this can impact their immunity. During the monsoon, children may become more prone to infections if physical activity decreases and dietary habits worsen. Combined with seasonal viral illnesses, this can lead to frequent coughs, colds, and fatigue.

Reduced exposure to sunlight during the monsoon may also contribute to lower Vitamin D levels in some children. Vitamin D plays an important role in bone development, muscle strength, and immune health.

Also read: Monsoon Playbook for Parents: Common Home Mistakes That Increase Infection Risk in Children

The Benefits of Outdoor Play for Children

The benefits of outdoor play for children: Outdoor play helps children relieve stress, socialize, and gain confidence. Staying indoors for long periods can lead to boredom, irritability, loneliness, reduced concentration, and mood changes.

Some children may become less energetic, sleep poorly, or show increased dependence on screens for entertainment. So, children should make sure to exercise indoors and improve their well-being.

Tips for Parents to Keep Children Active Indoors

Tips for parents: Parents can make sure that the child does indoor physical activities such as dancing, skipping, yoga, stretching exercises, obstacle courses, and active games to stay fit. Encouraging children to participate in household activities and family games can also reduce excessive screen time.

The child should also have a nutritious diet, stay hydrated, follow a structured sleep routine, and avoid junk food. So, this monsoon, make sure that your child stays healthy and strong!

By Dr. Amar Bhise, Consultant - PICU (Paediatric Intensive Care Unit), Neonatology, Paediatrics, Motherhood Hospitals, Lullanagar Pune