Do you find yourself struggling to fall asleep or stay asleep throughout the night? You’re not alone. Insomnia is a prevalent sleep disorder that impacts millions of individuals worldwide, disrupting their ability to get sufficient rest. While sleep requirements differ from person to person, most adults need at least seven hours of quality sleep each night. If you’re frequently tossing and turning, certain natural remedies and lifestyle changes may help restore a restful night’s sleep.

Mindfulness Meditation for Deep Relaxation

Practicing mindfulness meditation, which involves slow and steady breathing while observing thoughts and sensations without judgment, can significantly enhance relaxation. This method is known to reduce stress, improve focus, and promote a sense of calm, all of which contribute to better sleep. A study conducted in 2011 revealed that individuals who practiced mindfulness meditation experienced notable improvements in their sleep patterns. Taking 15 minutes each morning or evening to meditate, or following a guided session online, can help create a soothing pre-sleep routine.

Mantra Repetition for Mental Calmness

Repeating a mantra or a positive affirmation before bed can help quiet the mind and induce relaxation. A 2015 study found that homeless women who engaged in mantra repetition experienced reduced symptoms of insomnia. Select a calming phrase, such as “I am at peace” or "Sleep comes naturally to me" and repeat it mentally or aloud before bedtime to help ease your mind and transition into sleep more smoothly.

Yoga to Relieve Stress

Yoga has been linked to enhanced sleep quality, reduced stress, and improved mental clarity. Styles like yin yoga and restorative yoga focus on slow movements and controlled breathing, making them ideal for relaxation. Incorporating yoga into your weekly routine, or practicing a short session before bedtime, can prepare both your body and mind for restful sleep.

Exercise for Healthier Sleep Patterns

Engaging in regular physical activity not only benefits overall health but also enhances sleep quality. A 2015 study found that individuals who exercised for at least 150 minutes per week reported fewer symptoms of insomnia, along with decreased anxiety and depression levels. Aim for at least 20 minutes of moderate exercise daily, but try to complete workouts earlier in the day to avoid overstimulation before bedtime.

Massage Therapy for Relaxation

Massage therapy has been found to improve sleep quality by reducing stress, pain, and anxiety. While professional massages can be beneficial, self-massage or help from a partner can also promote relaxation. Focus on gentle techniques to calm the body and mind before heading to bed.

Magnesium for Muscle Relaxation

Magnesium is an essential mineral that helps relax muscles and alleviate stress, thereby promoting restful sleep. A 2012 study found that individuals who took 500 mg of magnesium daily for two months experienced significant improvements in sleep quality. Magnesium can be taken as a supplement or absorbed through a warm bath infused with magnesium flakes.

Lavender Oil for a Calming Effect

Lavender is widely recognized for its ability to improve mood and encourage relaxation. Studies suggest that lavender oil capsules can enhance sleep quality, particularly in individuals suffering from anxiety or depression. Diffusing lavender oil in the bedroom or adding a few drops to your pillow can create a tranquil atmosphere conducive to restful sleep.

Melatonin for Sleep Regulation

Melatonin, a hormone that regulates the sleep-wake cycle, has been shown to aid in falling asleep faster and improving overall sleep quality. A 2016 study found that melatonin supplementation significantly benefits individuals experiencing insomnia. Taking 1 to 5 mg of melatonin 30 minutes to two hours before bedtime can facilitate an easier transition into sleep.

When To Consult A Doctor

If natural remedies and lifestyle changes fail to improve sleep quality, seeking medical advice may be necessary. Chronic insomnia could be linked to underlying health conditions such as diabetes, thyroid disorders, cardiovascular issues, or respiratory diseases. In such cases, behavioral therapy or medical intervention may be required to address persistent sleep disturbances.

Padma Bhushan Dr Shiv Kumar Sarin, leading hepatologist, gastroenterologist, and medical educator who also serves as the Senior Professor, Chancellor, and Director of the Institute of Liver and Biliary Sciences (ILBS), recently spoke about the dos and don’ts to maintain a healthy liver at the Times Health Summit 2026.

Held under the theme “The Blueprint for a Future-Ready Healthcare Ecosystem – Innovation. Access. Self-Reliance,” the summit brought together healthcare professionals and industry stakeholders to discuss innovation, access to treatment and policy approaches shaping India's healthcare sector.

Should You Drink Hot Water In The Morning For Bowel Movement?

The doctor addressed the daily morning ritual of drinking hot water in the morning, which a lot of people follow to release bowels.

Dr Sarin said, “Don't use hot water or anything for that matter to make you go to the toilet because it is the connection between the brain and the bowel that is very important.

He also spoke about opting for other drinks like coconut water or lemon water with honey. He said that lemon can help improve iron absorption in your body.

He added, “As per coconut water is concerned, it has potassium which is very good for your bowel health but it should still not be an everyday thing. For nimbu and honey, you should remember that honey has fructose. So if you are consuming honey, you also need to churn that out."

Also read: Fatty Liver Disease: Scientists Identify 5 Subtypes With Different Health Risks

Ideal Time for Breakfast

Many of us do not know what is the right time for breakfast. It is especially important as eating after fasting for eight to ten hours affects your energy and metabolic health throughout the day.

Dr Sarin said, "It's after sunrise. Minimum 12 hours after the last food that you have eaten. Ussay pehle galti nahi kariyega khaanay ki. Let the stomach, and the bacteria and the intestine recover."

He also spoke about whether you should have fruits for breakfast. "Breakfast should be fruits. And, low calories fruits. Avoid carbs."

Also read: The Changing Obesity Treatment Landscape: Where Does Bariatric Surgery Fit in the Age of Weight-Loss Drugs?

How Coffee Affects The Liver

There is a lot of information as well as misinformation about coffee consumption and liver health. Dr S K Sarin spoke in its favour and said that it could prevent a lot of liver conditions.

He said, "It does many things. it clears several toxic things including fat, clears the flow of bile, good enzyme inducer, prevents fibrosis of the liver and can decrease cirrhosis and also the development of liver cancer."

He also warned ignoring healthy dietary habits and simply relying on coffee is also not ideal. He added, "Coffee is not medicine, it is something which can help you prevent and not treat."

Is Your Lunch Completely Healthy?

Dr Sarin also warned against eating more amount carbohydrates than the recommended limit. He explained how sitting next to an obese person can make you feel physically lethargic as their breath may emit endogenous alcohol.

When you eat a carbohydrate-heavy meal, your digestive system breaks down carbohydrates into sugars. Certain microorganisms in the gut, including yeasts and some bacteria, can ferment these sugars and produce small amounts of ethanol, or alcohol. This is known as endogenous alcohol production.

Dr Sarin recommends eating low-carb meals for lunch like sprouts, vegetables, yoghurt, buttermilk or low-sugar fruits.

Late-Night Eating Is A Red Flag

Dr Sarin recommends having dinner before sunset. He also said that having late-night dinners could disrupt your sleep.

He added, "Obesity during youth increases the risk of heart disease later in life. After the age of 40, eating one meal a day may have health implications. The total daily calorie intake should not exceed 300–400. Avoid eating late at night. Eating late can also affect your insulin resistance."

Yearly Screening To Keep Liver Health In Check

Dr Sarin also said that thin people can also have unhealthy fat that may cause fatty liver. He recommended yearly screens to keep liver health in check.

He said, "Even thin people can have excess body fat and low muscle mass, which may affect their health. Being thin does not necessarily mean being healthy. Maintaining good muscle mass is important."

In a significant step toward advancing xenotransplantation—the transplantation of organs or tissues from animals into humans—in India, a dedicated department has been established, with research and regulatory work underway. The country’s first animal-to-human organ transplant could follow, subject to government approval and the establishment of legal and ethical guidelines.

The initiative aims to help bridge the organ shortage in the country, Dr. Shikhar Tripathi, Director of the Department of Xenotransplantation Sciences at Sir Ganga Ram Hospital, New Delhi, helming the project, told HealthandMe.

Dr. Tripathi, who has trained with Dr. David K. C. Cooper, a British surgeon-scientist and pioneer of modern xenotransplantation, believes India could perform its first xenotransplant within six months of receiving government permission.

The push comes as xenotransplantation continues to make progress internationally. In 2025, a patient received a genetically engineered pig kidney and lived without dialysis for 271 days before subsequently receiving a human kidney transplant.

India recorded 20,138 organ transplants in 2025, ranking third globally. However, the gap between the demand for and supply of organs remains significant, with deceased-donor donations accounting for a small share of transplants.

Dr. Tripathi estimates India’s annual organ shortage at around 90,000. According to data reported by hospitals and transplant centers on the National Organ and Tissue Transplant Organization (NOTTO) National Registry Portal, the waiting list for major organs stood at 89,839 as of March 3, 2026.

Kidneys accounted for the largest share of patients on the waiting list, followed by livers, hearts, lungs and pancreases.

In an interview with HealthandMe, Dr. Tripathi, who is also working with Dr. Cooper at the Thomas E. Starzl Transplantation Institute in Pittsburgh, US, discussed the scientific barriers, infection risks, regulatory requirements and potential of xenotransplantation in India.

Also read: Pig Kidney Works In Human Body For 271 Days: Why Xenotransplants Could Bridge The Organ Transplant Gap

Q. A pig kidney functioned for 271 days without dialysis in a human. What does this milestone mean for xenotransplantation?

Dr. Shikhar Tripathi: Xenotransplantation has achieved significant milestones, but researchers are still working toward long-term viability. For now, it could serve as a bridge for patients who need an organ while researchers work to address complications and improve graft survival.

“Xenotransplantation has achieved some really significant milestones in the last year or so.”

Q. What are the main barriers to long-term survival of a transplanted animal organ?

Dr. Tripathi: Genetic engineering has helped researchers modify the pig genome to reduce the risk of early rejection. The challenge now is managing late complications, particularly in kidney xenotransplantation.

Two major concerns are proteinuria, or leakage of proteins through the kidney, and thrombotic microangiopathy (TMA), which involves injury to microscopic blood vessels.

“The current barrier we face is late complications of xenotransplantation.”

He added that his group has published research identifying potential pathways involved in proteinuria and TMA and is investigating ways to address these complications.

Read More: World Organ Donation Day 2026: Too Old Or Too Sick To Donate Organs? Doctors Bust Key Myths

Q. What are the infection risks associated with xenotransplantation, and why is lifelong monitoring important?

Dr. Tripathi: One concern is zoonosis, or the transmission of infection from an animal or animal organ to a human. Genetic modifications are intended to address this risk.

“There have been as many as 69 gene edits that have been done by eGenesis,” he said, referring to the company developing genetically engineered organs for transplantation.

Dr. Tripathi believes the risk of zoonotic infection is minimal, but this does not eliminate the risk of infection. Patients also face infections associated with immunosuppression, which is used to prevent their immune systems from rejecting a transplanted organ.

Dr. Tripathi’s group is also working toward accommodation and tolerance, which could allow transplanted organs to function with less immunosuppression.

He said lifelong monitoring of recipients will be needed to track outcomes and ensure continued medical care.

Q. India continues to face a significant organ shortage. How could xenotransplantation help bridge the gap between demand and supply?

Dr. Tripathi: India’s annual organ shortage is around 90,000, and it is increasing. The challenge is not just finding donors but ensuring they are medically fit and compatible with recipients.

He recalled a case in which an 85-year-old father-in-law was willing to donate a kidney to his daughter-in-law, but his age made him unsuitable, and no other family member was a match.

“The question is not whether you have a donor available. It’s also whether your donor is healthy or not,” he said.

He also raised ethical concerns about dependence on deceased-donor organs, arguing that patients should have alternatives that do not depend on another person’s death.

“I think xenotransplantation is not just going to solve a medical problem. It’s going to solve a moral problem,” he said.

READ: India Records 20,138 Organ Transplants In 2025; Deceased Donor Transplants Reach 3,526

Q. What is Sir Ganga Ram Hospital doing to advance xenotransplantation in India?

Dr. Tripathi: The aim is to carry out the first procedure with scientific support and within the necessary legal and ethical framework.

The team is prepared to move forward once the required guidelines are established and government permission is granted.

Q. How soon could India perform its first xenotransplant, and which type of transplant might reach clinical practice first?

Dr. Tripathi: I believe pancreatic islet-cell xenotransplantation could reach clinical practice before whole-organ transplantation.

Islet cells in the pancreas produce insulin, making them a potential area of research for conditions such as type 1 diabetes.

“It’s my scientific belief that islet-cell xenotransplantation would be the first one to hit the clinics,” he said.

As for India’s first xenotransplant, the timeline depends on government approval. “Potentially, six months from the day of the permission, we can perform the first transplant,” he said.

Q. What scientific, regulatory and biosecurity hurdles must India overcome before its first xenotransplant, and what lessons does the 1997 pig-organ transplant case involving Dr. Dhaniram Baruah in Assam offer today?

Dr. Tripathi: India’s first xenotransplant will have scientific, legal and ethical backing, along with patient consent. He said there was no comparison with the 1997 case involving Dr. Dhaniram Baruah in Assam, in which the patient died seven days after the procedure following multiple infections.

“We will not take a single step out of the legal ambit or the ethical ambit,” he said.

Q. Looking ahead five years, could India become a global leader in xenotransplantation?

Dr. Tripathi: India could play a leading international role. “India will be one of the leaders,” he said.

India can also establish its own xenorgan facilities over the next five to eight years. Until then, transporting organs from overseas companies could be an option, provided a secure transportation system is established in coordination with government authorities.

Mostly experienced by women, sexual objectification is a dehumanising tendency that distorts perception of the opposite gender. So researchers from University of Exeter have attempted to curb through physical intervention.

A new study, published in journal Social Neuroscience, suggests that it may be possible to change how people perceive sexualised images of women, at least temporarily.

Researchers at the University of Exeter found that ten minutes of mild electrical stimulation to the scalp could remove bias linked to sexual objectification of women.

It improved participants’ ability to recognise upright images of sexualised female models. It also removed the difference in the way such images of women and men were processed by the participants. Researchers associated that visual pattern with sexual objectification.

“Sexual objectification means treating a person as a body to be looked at or used, rather than as a whole person. It’s dehumanising and most often experienced by women,” said Professor Ciro Civile, author who led the research.

How Did the Experiment Work?

The study included 76 students, including 54 women and 22 men. Participants were asked to memorise photographs of male and female models wearing underwear in sexualised poses. The images were presented both upright and upside down.

They were subsequently shown a mixture of previously seen and new images and asked to identify the models they recognised.

Half the participants received ten minutes of mild electrical stimulation through two electrodes placed on the scalp. The other half received a sham treatment involving just 30 seconds of stimulation. Neither the participants nor the experimenters knew who had received the active stimulation.

The technique, called transcranial direct current stimulation (tDCS), uses a weak electrical current to influence brain activity. Participants generally experienced a mild sensation like tingling.

Also read: Experimental Male Contraceptive Pill May Immobilise Sperm, Work Within 30 Minutes & Give Protection For 8 Hours

Results After Brain Stimulation

People typically recognise faces and bodies more easily when they are upright than when they are upside down. This is called the inversion effect. It reflects the brain’s ability to process a person as a whole, rather than as a collection of separate features.

Previous research has found that this upright recognition feature is smaller for sexualised images of women than for images of men. Researchers interpret this difference as a sign that sexualised female bodies are being processed more like objects.

In the new study, participants who received the sham treatment showed this pattern. Those who received active stimulation, however, became better at recognising upright images of women, and there was no significant difference between the processing of male and female images.

Civile said, “Our findings are initial evidence that the way our visual system processes sexualised images of women can be changed, at least temporarily, by mildly stimulating the brain.”

He added, “This was a lab study – we didn’t measure attitudes or behaviour, and brain stimulation is no cure for sexism – but it gives us a new way to study how objectification works.”

Also read: Can Mental Health Improvement Help Lower High Blood Pressure? Study Points Towards 3 Habits

Can Electrical Stimulation Reduce Sexism?

The experiment basically measured performance on a specific visual-recognition task, not participants’ beliefs, behaviour or their outlook on women.

The researchers also tested recognition during stimulation or immediately afterwards. They did not identify how long the change lasted or whether the findings would apply outside the laboratory.

The sample was also small and consisted entirely of university students, so further research is needed to test the findings in bigger sample sizes

Sexual objectification is behind various harmful outcomes, including body shame, anxiety, eating disorders and greater tolerance of sexual harassment. Understanding how objectifying perceptions arise may help researchers investigate ways to address these sexist biases.