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.

Many couples are battling infertility and are keen on opting for ARTs to conceive and fulfill the dream of parenthood. However, the country continues reeling under severe heatwave conditions. Currently, a large number of couples who are planning fertility treatments are becoming stressed regarding how heatwaves can impact IVF procedures and even the success rates. Patients frequently ask fertility consultants whether extreme outdoor heat can affect the IVF laboratory environment, embryos, sperm samples, or even egg quality. However, there is no need to panic, as labs are designed to function even under highly controlled conditions throughout the year, and it is possible for couples to conceive successfully.

In an interaction with Health and Me, Dr. Aswati Nair, Fertility Specialist, Nova IVF Fertility, Rajouri Garden, Delhi, spoke about how extreme temperatures can affect the IVF process and what the consequent impact is on the outcome.

Read more: Heatwaves And Toxic Air Create A Growing Health Crisis In Delhi

Does a heatwave affect the IVF lab?

Usually, all the IVF labs have Air Handling Units (AHUs), which maintain the internal condition of the lab throughout the year at the same condition and temperature, and all the parameters are maintained throughout the year with the help of this equipment and gadgets. So, the internal environment of the lab does not get affected by an external heatwave. Understand that the temperature-sensitive procedures that are carried out inside the IVF lab, such as handling eggs, sperm, and embryos, are performed in a controlled setting and are monitored constantly. Hence, external heatwaves do not directly impact the IVF lab environment or the development of embryos. But only from the patient's perspective; they need to be hydrated and careful when there is scorching heat outside.

Too much heat can lead to dehydration, weakness, fatigue, dizziness, and stress, which can impact the patient’s health during fertility treatment. Women undergoing IVF cycles are put on hormonal medications, and staying hydrated is necessary for everyone. It is the need of the hour for the patients to take charge of their well-being right away!

Read more: Heatwave In India: Temperatures Continuously Rising; Stay Hydrated, Says PM Modi

Precautions to take

The precautions that patients can take are to stay well-hydrated and adhere to a balanced diet with lots of fruits and seasonal fruits like watermelon and muskmelon, which can improve hydration. They can have coconut and lemon water and avoid beverages, carbonated drinks, caffeine, and alcohol. They can follow these crucial tips to stay healthy during the heatwave. Patients should be sure to follow the guidelines given by the fertility consultant.

Even if the heatwaves can lead to discomfort, it doesn’t affect the functioning of modern IVF laboratories. By paying attention to various factors such as hydration, nutrition, and self-care, patients can safely continue their fertility journey even if there is extreme heat outside.

Mrs. Radha Sharma, 78, was brought to the hospital with sudden confusion, irritability, and restlessness. She had no fever, no pain, and no typical urinary complaints. Her family worried it could be dementia or a brain-related issue. However, a simple urine test revealed the real cause— a urinary tract infection (UTI). With timely treatment, fluids, and care, she recovered within a few days. This is a common but often overlooked reality—UTIs in older adults don’t always look like UTIs.

In another case, 72-year-old Mr. Pankaj Verma had repeated UTIs over a year. Each time, antibiotics provided temporary relief, but the infection kept returning. On further testing, doctors found an enlarged prostate that was preventing his bladder from emptying fully. Once this was treated, his infections reduced significantly.

These examples show an important pattern: in the elderly, UTIs are often missed, misunderstood, or keep recurring because the root cause is not addressed.

Why Are UTIs So Common In Older Adults?

As we age, the body goes through changes that make infections like UTIs more likely. In women, menopause leads to a drop in estrogen levels. This weakens the natural lining of the urinary tract, making it easier for bacteria to grow. Women also have a shorter urinary passage, so that bacteria can reach the bladder more easily.

In men, an enlarged prostate is a common issue. It can block the flow of urine, causing some urine to remain in the bladder. This leftover urine becomes a breeding ground for bacteria. Other common reasons include weaker immunity, conditions like diabetes, urinary incontinence, use of catheters, reduced movement, and dependence on caregivers for hygiene.

Symptoms Are Not Always clear

Unlike younger people, elderly individuals may not complain of burning urine or urgency. Instead, the signs can be subtle and confusing, such as:

• Sudden confusion or unusual behavior
• Increased falls
• Weakness or tiredness
• Loss of appetite

These symptoms are often mistaken for ageing or dementia, which can delay treatment.

Men vs Women: What’s the Difference?

UTIs are more common in older women due to hormonal changes and bladder control issues. Many women also experience repeat infections. In men, UTIs are less common but usually more serious. They are often linked to problems like prostate enlargement or urinary blockage, which need proper evaluation. Chronic illnesses play a big role. Diabetes, for example, increases the risk because excess sugar in urine helps bacteria grow. Poor sugar control also weakens the body’s ability to fight infections.

Conditions that affect bladder control, such as stroke or Parkinson’s disease, can also lead to incomplete emptying of the bladder, increasing infection risk.

Diagnosis Needs Careful Attention

Not every bacterium found in urine needs treatment. Many older adults have bacteria in their urine without symptoms—a condition called asymptomatic bacteriuria. Treating this unnecessarily can lead to antibiotic resistance. Doctors usually rely on urine tests, cultures, symptoms, and medical history before deciding on treatment.

Treatment: More Than Just Antibiotics

While antibiotics are important, they are only one part of the solution. Repeated courses without finding the cause often lead to recurring infections.

Treatment should also focus on:

• Drinking enough fluids
• Managing diabetes or other health conditions
• Treating prostate problems in men
• Avoiding unnecessary catheter use
• Reviewing medications that may affect bladder function

Early treatment is crucial. Ignoring symptoms can allow the infection to spread to the kidneys, which can be serious. Recurrent UTIs are common in the elderly. This can happen due to:

• Incomplete treatment
• Underlying problems like prostate enlargement
• Ongoing issues, such as incontinence or catheter use
• Antibiotic resistance

Prevention: Simple But Effective Steps

Preventing UTIs doesn’t always require complex measures. Small daily habits can make a big difference:

• Encourage regular water intake
• Avoid holding urine for long periods
• Maintain proper personal hygiene
• Manage conditions like diabetes well
• Limit catheter use
• Consider probiotics or cranberry products (after medical advice).

Caregivers play a key role in ensuring these habits are followed, especially for elderly individuals who need assistance. Immediate medical attention is needed if there is:

• Fever or chills
• Sudden confusion
• Blood in urine
• Lower back pain

UTIs in the elderly are common but often not straightforward. They may present differently, recur frequently, and require more than just antibiotics. The key is early recognition, identifying the underlying cause, and taking simple preventive steps. With the right care, recurrent UTIs can be reduced—helping older adults live healthier, more comfortable lives.

(By Dr. Sunita Goyal, Senior Consultant – Obstetrician and Gynecologist, Cloudnine Group of Hospitals, Ludhiana)

Systematic Lupus Erythematosus (SLE), also known as Lupus, is a multisystem autoimmune disease in which one's immune system attacks the body. It is most common in women of reproductive age; however, in rare cases, it can present in men and patients of any age.

Lupus Symptoms: More Than Just Joint Pain

Symptoms for SLE can range from unexplained fever for days to months, to oral ulcers, malar rash, photosensitivity (after exposure to sun), hair loss, headache, stroke, seizure, abnormal behavior (psychiatry lupus). A large group of patients experiences joint swelling, pain, and fatigue. If the kidneys are affected in Lupus patients, they can pass blood with their urine.

Their urine output also decreases; their legs swell, and there is swelling around the eyes. Involvement of the heart, brain, and pancreas is also not uncommon. Lupus is one of the causes of multiple unexplained pregnancy losses, especially in the second trimester, but with proper treatment and observation, many patients do well and have an uneventful pregnancy and childbirth.

Common Myths About Lupus

Some very prominent myths about SLE need to be debunked. Many think SLE is contagious and that only women can get it, when in reality, neither is true. Being an autoimmune disease means it cannot spread by contact, and it impacts both men and women, although the incidence rate of SLE is higher for women. Many also believe in the common misconception that it affects only joints, when in reality it is a multisystem disease that can affect the kidneys, heart, brain, skin, and lungs.

There is a common myth that pregnancy is impossible or unsafe for women with Lupus; however, many women with Lupus can conceive and experience safe and healthy full-term pregnancies under the right medical guidance. Kidney biopsy, which is a required test for treating Lupus, is often deemed unsafe, but it is a safe test and is required to decide the stage of the disease and treatment.

Lupus: Warning Signs

Some symptoms that can be a cause of alarm in SLE are rapid rising serum creatinine, new onset seizure or psychosis, sudden onset shortness of breath associated with chest pain, blood in cough with low oxygen saturation, acute confusional state with fever, vision changes, severe abdominal pain, unexplained severe anemia, severe thrombocytopenia (platelet count < 20,000).

Managing Lupus

For accurate diagnosis and treatment, one needs a rheumatologist's consultation. Rheumatologists will decide the plan of treatment to manage symptoms, reduce inflammation, prevent flares of the disease, and minimize organ damage. Lifestyle measures like avoiding Sun exposure, quitting smoking, lowering stress, and engaging in some low-impact physical activities help patients to minimize the disease burden.

There is very little awareness about Lupus in society, and due to varied presentations and symptoms, patients often consult with multiple doctors of different specialties before consulting with rheumatologists. We need to push for more awareness in society about less talked-about ailments like Lupus, which needs efficient intervention and management, as it is a lifelong condition. Talking about it also helps reduce stigma and bust myths around it. Late diagnosis and delay in treatment can cause significant morbidity, disease progression, and mortality. With early diagnosis and optimal treatment.

Holistic care is possible, which goes a long way in helping individuals manage autoimmune conditions like Lupus

(By Dr Niharika Gill, Rheumatologist, Lilavati Hospital and Research Center, Mumbai)