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.

Pregnancy is a period of immense physiological change. While most people focus on visible transformations, the heart and blood vessels undergo some of the most significant adjustments.

The body of a woman increases blood volume by around 30-50 percent to support the growth of the baby. The heart works harder, pumping more blood every minute.

For most of the women, these changes are normal and well-tolerated. In some cases, fluctuations in blood pressure and underlying cardiac risks can pose some serious complications if not identified at an early stage.

Why Blood Pressure Changes During Pregnancy

Blood pressure does not remain the same throughout the pregnancy. In early pregnancy, it often drops slightly due to changes in hormones that relax the blood vessels. By the second and third trimesters, it may gradually rise again as the volume of blood increases. While mild variation is normal, high blood pressure requires careful monitoring.

After 20 weeks of pregnancy, gestational hypertension develops, which can also progress to preeclampsia -- a potentially dangerous condition characterized by high blood pressure, particularly impacting the liver and kidneys. If left untreated, it can also impact both maternal and fetal health.

Understanding Cardiac Risks In Pregnancy

During pregnancy, certain women are at higher risk of heart-related complications. These mainly include diabetes, obesity, thyroid disorders, kidney disease, or a history of heart problems. Even those women who are not suffering from any prior cardiac illness can also develop pregnancy-related heart conditions, such as peripartum cardiomyopathy.

Symptoms that should never be untreated mainly include severe headaches, sudden swelling of hands or face, chest pain, breathlessness at rest, palpitations, or persistent fatigue beyond the expected pregnancy-related tiredness. Certain complications can also be prevented through early medical evaluation.

Some of the symptoms that should never be ignored mainly include severe headaches, sudden swelling of hands or face, chest pain, breathlessness at rest, palpitations, or persistent fatigue beyond expected pregnancy-related tiredness. Early medical evaluation can prevent certain complications.

Impact On The Baby

Flow of blood to the placenta can be reduced through uncontrolled high blood pressure, leading to restricted growth of the fetus, preterm birth, or low birth weight.

Timely medical diagnosis and management significantly reduce these kinds of risks and improve the outcomes as well.

Prevention, Monitoring And Safe Management

Regular antenatal checkups are considered the cornerstone of prevention. Problems can also be detected through monitoring of blood pressure at each and every visit, and appropriate blood tests and ultrasound assessments as well.

Some other factors, such as a balanced diet, controlled salt intake, adequate hydration, moderate physical activity (as advised), and stress management, also play a significant role. With proper supervision and early medical intervention, most women with fluctuations in blood pressure can also have a safe pregnancy and healthy delivery.

Pregnancy is not only about nurturing a new life, but it is also about safeguarding the maternal heart health for the future.

Cervical cancer is still one of the most common cancers for women in India. It's mostly caused by a persistent infection with the Human Papillomavirus, or HPV for short.

This virus spreads through sexual contact and often doesn't show any symptoms early on. A lot of women don't even realize they have the virus until abnormal cell changes start to show up.

The World Health Organization says that cervical cancer is one of the most preventable cancers if people get vaccinated and screened on time.

Also Read: Woman Lost Weight On Mounjaro But Her Breasts Didn't Stop Growing, This Is Why...

In India, thousands of women still die every year because they're diagnosed late and don't have enough access to regular screening. That's where the new nationwide HPV vaccination drive is starting to make a difference.

Let’s Talk About The HPV Vaccine

The HPV vaccine basically protects against the types of the virus that are most often linked to cervical cancer. You get it as a shot, and it works best if you get it before you're exposed to the virus, usually when you're a young teenager. But it can still help even if you get it later.

India's really pushing to get this vaccine out there, which is a big change in how they're handling public health. The idea is pretty straightforward and impactful: protect young girls before the virus can do any damage. By focusing on school-aged kids and making sure parents know about it, they're trying to fix a problem that's been around for ages.

Why Is This Drive So Important?

Cervical cancer doesn't just pop up overnight. It usually takes years for an HPV infection to turn into cancer. This long window gives us a chance to prevent it. Vaccination stops the infection at the start, and screening catches early cell changes before they get serious.

Public health experts think that if enough people get vaccinated, we could prevent up to 80,000 cancer deaths in India every year over time. That number isn't just a statistic. It's about saving the lives of mothers, daughters, and sisters with a simple preventive measure.

The vaccine has been studied a lot worldwide and has strong safety and effectiveness data. Countries with high vaccination rates are already seeing big drops in HPV infections and precancerous lesions.

Also Read: 15 States Sue Trump Administration Over Revised Vaccine Schedule

Busting Myths And Building Trust

Even though there's solid science behind vaccines, there's still a lot of wrong info out there. Some parents are concerned about safety or what might happen down the road. Others think getting vaccinated makes kids sexually active sooner, but studies don't back that up.

Getting the facts straight is super important for dealing with these worries. The HPV vaccine doesn't mess with fertility or hormones. It just teaches your body to fight off certain types of the virus.

Getting communities involved, having healthcare pros on board, and running educational campaigns are all crucial for building trust. When families learn that this vaccine can prevent cancer, more people are on board.

Beyond Shots: Screening Matters

Vaccination isn't the only answer. Women who are already sexually active still need regular cervical screening. Pap smears and HPV testing are still super important for catching things early. India's bigger plan includes making screening programs at primary healthcare centers stronger. When vaccination and screening work together, the impact gets way bigger.

Getting Closer To Wiping Out Cancer

The World Health Organization wants to get rid of cervical cancer as a public health issue this century, and India's vaccination plan fits right in with that big goal.

This isn't just about medicine; it's about really caring for women's health and stopping problems before they start. In a country where getting cancer treatment can be tough, prevention is our best bet.

Cervical cancer is mostly preventable. If we keep vaccinating, have good screening, and make sure everyone knows the facts, we could save thousands of lives every year. This campaign is a huge step towards a future where cervical cancer is rare, not something we just expect.

Kenyan-Mexican actress Lupita Nyong’o has revealed that her fibroids have returned after undergoing surgery in 2014 -- now doubling up to 50, raising awareness about the often-overlooked health condition in women.

Speaking at the Today show, the Oscar-winning star Nyong’o said that she was first diagnosed with fibroids, a noncancerous tumor -- about 30 in number -- in 2014.

The growths made of muscle and tissue were removed with myomectomy, the fibroid-removal surgery.

However, the fibroids came back after over a decade, with the largest being the size of an orange, Nyong’o said.

She noted that the doubled-up fibroids are causing her more pain, while her treatment options remain largely the same.

“The first time I got the fibroids taken out, they took out 23,” she said on the show. “And this time, I’ve been informed two years ago that I have over 50.”

“And I’m being faced with the same options,” she added. “Surgery or live with the pain.”

Even as she is contemplating her treatment options, the A Quiet Place: Day One star opened up about feeling left alone and scared for her reproductive health during the initial phase.

She is now speaking out and connecting with other women suffering like her. Nyong’o is also advocating and raising money for scientists to research less invasive and non-invasive treatment methods for fibroids.

I was told that fibroids were something women live with. In refuse to accept that. Millions of women are suffering in silence, and we deserve better answers, better care and better options," Nyong’o wrote in a post on Instagram.

What Are Fibroids

Uterine fibroids are noncancerous growths that form inside or on the uterus. They are very common, affecting an estimated 40 to 80 percent of people with a uterus between the ages of 30 and 50.

In some cases, fibroids do not cause any noticeable symptoms, which means many people may not realize they have them. However, when symptoms are present, they often include:

• Heavy menstrual bleeding or painful periods
• Longer or more frequent periods
• Pelvic pressure or pain
• Frequent urination or trouble urinating
• Growing stomach area
• Constipation
• Pain in the stomach area or lower back, or pain during sex

Obesity and a higher body mass index (BMI) are the most common risk factors that can increase the chances of developing fibroids. Others include family history, not having children, early onset of menstruation (getting your period at a young age), and late age of menopause.

How To Treat Fibroids? Can They Recur?

There are several tests that can be done to confirm fibroids and determine their size and location.

These tests can include ultrasonography, magnetic resonance imaging (MRI), computed tomography (CT) scan, hysteroscopy, and laparoscopy.

Myomectomy is a commonly used surgical procedure to remove fibroids. There are several types of myomectomy, and they are used depending on the location of the fibroids, their size, and number.

The types of myomectomy procedures include hysteroscopy, laparoscopy, laparotomy, hysterectomy, uterine fibroid embolization, and radiofrequency ablation (RFA).

Even after a successful myomectomy, new fibroids can still develop. The recurrence risk is more common among young adults (under age 40) with many fibroids. The risk is less among people near menopause or with few fibroids.

Visit your doctor if you have:

• Pelvic pain that doesn't go away
• Heavy or painful periods that limit what you can do
• Spotting or bleeding between periods
• Trouble emptying your bladder
• Ongoing tiredness and weakness, which can be symptoms of anemia, meaning a low level of red blood cells.