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.

Frequent cannabis use may worsen epilepsy-related symptoms, new research. It discovered that raised that people with drug-resistant epilepsy who used cannabis often had more frequent convulsive seizures and sought advanced epilepsy care much sooner than non-users.

Published in Epilepsia, the study analysed health records of 64 adults with drug-resistant epilepsy. It found that frequent cannabis users reached an intensive epilepsy monitoring stage an average of five years after their first seizure, compared to 18 years reported among non-users.

The difference of 13 years is attention-worthy but it must be noted that the study shows an association, not proof that cannabis worsens epilepsy.

Seizures Doubled In Cannabis Users With Epilepsy

Researchers compared 22 people who used cannabis at least 20 days a month to 42 people who did not.

The frequent users reported to have a heavier burden of seizure, one of the symptoms of epilepsy. They had more than twice as many convulsive seizures per year than non-users.

About 91% of frequent cannabis users experienced convulsive seizures, compared to roughly half of the non-users.

Seizures involve stiffening and jerking of the body and loss of consciousness. They constitute medical emergency as they are associated with sudden death in epilepsy.

Also read: Does Cannabis Really Help You Sleep? Experts Say It Is Complicated

What Does Drug-Resistant Epilepsy Mean?

Epilepsy is considered drug-resistant when seizures continue despite appropriate treatment with two antiseizure medications.

People with drug-resistant epilepsy may need to visit specialised epilepsy centres, where doctors can monitor them and recommend changes in medication, surgery, or other treatment options. In this study, frequent cannabis users reached this stage much earlier.

They were also discharged from hospital after taking an average of 3.05 antiseizure medications, compared with 2.21 among non-users.

Also read: Why Can’t Millennials Sleep? The Crisis Keeping An Entire Generation Up At Night

Cannabis & Epilepsy

This was a retrospective study based on health records of a small sample size. There may be other differences between people who used cannabis often and those who did not that could affect the severity of the seizures.

However, researchers were able to establish the timing of cannabis use for 15 of the 22 users. All 15 had started using cannabis before their first seizure, making it less likely that they had simply begun using cannabis to cope with an already existing seizure disorder.

The researchers say larger studies can determine whether cannabis contributes to worsening seizures.

The association between cannabis and seizures is complicated as CBD (cannabidiol) is reported to have beneficial effect on severe epilepsy.

To understand the seeming contradiction, we must understand the distinction between cannabis and purified cannabidiol (CBD).

A purified form of CBD is an approved treatment for certain severe forms of epilepsy. CBD is different from THC, the psychoactive element responsible for the “high” associated with cannabis. Recreational cannabis products may contain high concentrations of THC.

According to the researchers, animal studies suggest CBD can suppress seizures, while THC may have the opposite effect.

Hence, evidence that a specific CBD-based medicine can help certain epilepsy syndromes cannot be used to conclude that recreational cannabis is an epilepsy treatment.

Researchers suggest that THC acts on receptors concentrated in brain regions involved in seizures, raising the possibility that cannabis could influence how brain circuits fire. But this is a hypothesis that needs further investigation.

A stroke changes the life of a person in an instant, making everyday activities like walking, talking, or even holding a cup difficult. But strokes do not always mean these challenges are permanent. Many people recover lost abilities and enhance their lives with timely treatment, proper rehabilitation and continued support.

A stroke occurs when blood stops flowing to the brain or a blood vessel in the brain bursts, cutting off oxygen to brain cells. It can cause weakness or paralysis, speech problems, poor balance, or memory issues, or trouble swallowing, depending on the part of the brain that is affected.

Tips to Support Recovery from Stroke

• Begin rehabilitation immediately after a stroke
• Attend Physiotherapy and speech Therapy sessions regularly
• Take prescribed medications as directed.
• Keep blood pressure, diabetes and cholesterol under control.
• Have a healthy and nutritious diet to restore energy.
• Stay physically active
• Seeking emotional and psychological support

Also read: 100% Blockage At 18, 25% Patients Under 40: On World Heart Day, Cardiologists Reveal An Alarming Heart Attack Pattern

The Treatment Journey:

Timely Medical Care Makes a Big Difference

Patients who reach the hospital within a certain time may be eligible for clot-busting medications or clot removal procedures. These procedures restore blood flow, reduce brain damage and increase the likelihood of faster recovery.

Rehabilitation starts immediately after stroke

Stroke care extends beyond emergency treatment. Rehabilitation begins within 24 hours after a stroke when the patient is medically stable. A team of specialists, including neurologists, physiotherapists, and speech therapists, works together to help the patient regain function, rebuild confidence and return to everyday activities as soon as possible.

Physical Therapy to Rebuild Body Movement and Independence

When a stroke happens, muscles on one side of the body may become weak or paralysed, affecting the patient's strength, balance, coordination, posture, and walking.

Physiotherapy consists of a series of exercises, muscle training and mobility techniques that enhance mobility of the body and improve functional independence. Many patients can perform activities with greater ease with regular rehabilitation.

Also read: Weekend Workouts: Why Sudden Intense Exercise May Put Stress on Your Heart

Enhancing communication and cognitive skills

After a stroke, some patients have problems talking, speaking, swallowing, remembering or concentrating. Speech and language therapy are used to help with communication and safe swallowing, and cognitive rehabilitation is used to support memory, attention, reasoning and problem solving. These therapies assist patients in re-entering the workforce, social circles and independent living more smoothly.

Modern Rehabilitation Methods for Better Recovery

Advances in rehabilitation have expanded the range of therapies available to support stroke recovery.

Techniques like robot-assisted rehabilitation, functional electrical stimulation (FES), virtual reality-based therapy, constraint-induced movement therapy, balance training systems and computer-assisted gait training complement conventional rehabilitation very well. These methods provide repetitive, targeted exercises that promote functional improvement in the brain and body.

Managing Ongoing Challenges

After a stroke, some patients have muscle stiffness (spasticity), chronic pain or trouble walking or moving their hands. They are treated with medications, injections and continued rehabilitation therapy.

Recovery from a stroke is much better with proper rehabilitation. While some regain most of their abilities, others continue to need support, making patience and consistency just as important as medical help. The right care at the right time makes a big difference in rebuilding your life.

By Dr. (Lt Gen) CS Narayanan, VSM, Chairman - Manipal Institute of Neuro Sciences, Manipal Hospital, Dwarka, New Delhi

Heart attacks were largely seen as a disease of older age. But lately cardiologists have been increasingly treating patients in their 20s and 30s, including people who appeared healthy, exercised regularly and had no obvious warning signs.

One of the youngest patients treated by Dr Zakia Khan, Director – Interventional Cardiology, Fortis Hospital, Mumbai, was just 18 years old. Dr. Khan told HealthandMe that the young man was a heavy smoker and developed chest pain, which he initially ignored.

“At such a young age, people often do not think of chest pain as a possible heart problem, which can delay treatment,” Dr Khan said.

Dr Girish B Navasundi, Cardiologist, Apollo Hospitals, Bangalore, also told HealthandMe that he has treated an 18-year-old college student with a 100% blockage in one of his coronary arteries. Dr. Navasundi revealed that the patient smoked and used recreational drugs.

These cases highlight a worrying reality that being young does not make one immune to heart disease. Dr. Aseem R. Srivastava , Chief – Pediatric CTVS & Chief – Adult CTVS , Artemis Hospital, Gurugram told HealthandMe, "The situation is so grim that we are no longer surprised if a man in his 20’s comes to our ER with a heart attack."

On World Heart Day, we spoke to cardiologists about their young heart attack patients, the biggest red flags they saw, and what their advice for young people about maintaining a healthy heart.

Heart Attacks Are On The Rise Among Young People

Smoking remains an important reason, but doctors say it is rarely the only factor. Dr Khan says she commonly sees a combination of various factors. Experts also say that a person can look healthy on the outside while carrying several cardiovascular risk factors underneath.

She said, “Smoking is one of the common risk factors I have seen in younger patients. Along with this, family history of premature coronary artery disease and an unhealthy diet, particularly one high in junk food and trans fats, can significantly increase risk. Some patients may otherwise appear healthy.”

Dr Srivastava explained that most often they have a strong family history of heart disease. And very often, youngsters make this genetic predisposition worse by smoking (tobacco). He also said that recurring pattern in patient with heart attack/coronary artery disease is tobacco use. He said, "The most common denominator is usually smoking or tobacco use."

He advises, "Please understand - genetic predisposition is modifiable only little bit but our lifestyle and habits are completely modifiable. And we can greatly reduce the risk by simple changes to our habits."

He also said that even if someone eats healthy, exercises, and maintains a healthy sleep schedule, they will always be at high cardiovascular risk if they smoke.

Dr Navasundi says many young patients appear well and may even report having no symptoms. But several lifestyle factors can contribute to risk.

“Most of them have four lifestyle factors in the form of stress at work, smoking, improper sleep, lack of physical exercise as some of the precipitating factors for heart attack. Also at least one third of them have had abnormally high cholesterol, blood sugar or blood pressure,” he said.

Also read: Inflammation May Be Quietly Changing Your Heart: Study Finds 43% Higher Risk Of Heart Attack & Stroke

Symptoms May Not Look Like A Heart Attack

According to the doctors, one of the biggest problems among younger people is that they don't recognise their symptoms as a cardiac problem. Chest pain is a common symptom, but young patients may dismiss it as acidity, gas, indigestion or even muscle pain.

“Many young people describe it as acidity, gas or indigestion and do not take it seriously. Some ignore the discomfort altogether, assuming it will settle on its own. This can delay medical attention,” Dr Khan said.

Dr Navasundi has seen an even wider range of symptoms. “Common symptoms that they’ve had is uneasiness in the chest, centre of the chest, in the form of burning or choking or as pain, gas, not able to burp or tightness in the chest. Some of the people have had slightly unusual symptoms such as pain only in the left arm or both arms or upper back without having pain in the front of the chest.”

Other patients, he said, have reported excessive tiredness, jaw pain, a sensation of something being stuck in the throat, or a feeling of gas and not being able to burp.

The problem is compounded by the misguided belief that heart attacks happen to older people. Young adults may therefore wait for symptoms to become severe before seeking help, which may lead to preventable fatalities.

Also read: Your Heart After A Cardiac Event: What Recovery Really Looks Like

Sometimes It Could Be Genetic

The experts also say that not every young heart-attack patient may arrive with an obvious lifestyle explanation. Dr Navasundi says some patients have clotting disorders, familial hypercholesterolaemia or a strong family history of premature heart disease.

“Some young people truly have unconventional risk factors like clotting disorders, familial hypercholesterolaemia, that means very high cholesterol from a very young age, and a strong family history of premature heart disease even when these people have a very disciplined lifestyle including eating very healthy, exercising very well, sleeping well. In spite of that, their genetic make-up, the gene and family history make them more vulnerable.”

Dr Khan similarly emphasises that family history can be a warning sign even when someone feels completely healthy.

“A person may feel completely healthy but still carry an inherited tendency towards cardiovascular risk. Knowing your family history can help you identify the need for earlier screening and lifestyle changes.”

Dr. Srivastava gave examples of genetically-induced heart attacks in a 9-year-old and an 11-year-old who had familial hyper cholesterolemia (in which her cholesterol level was very high) and kawasaki disease (in which antibodies form against a virus that attack the coronary arteries) respectively.

Also read: How To Reduce Heart Disease Risk Naturally: Diet, Exercise & Lifestyle Tips

Can You Be Fit And Still Be At Risk?

Regular exercise is beneficial for heart health, but doctors caution against treating gym habit as proof that the cardiovascular system is healthy. Exercising everyday is not enough to believe that your heart is completely healthy.

“Going to the gym does not automatically mean that a person has no cardiovascular risk. People can overlook smoking, family history, high cholesterol, blood pressure, or an unhealthy diet. Fitness should not be judged only by how much one can exercise,” Dr Khan said.

This is noteworthy for young adults who exercise intensely but do not know their blood pressure, blood sugar, or cholesterol levels. Dr Khan recommends a baseline health assessment with a family history of early heart disease or other risk factors before undertaking very intense training.

Also read: Stopping Ozempic, Wegovy, Mounjaro Linked To 22% Higher Heart Attack, Stroke Risk: Study

If You Are Going To Engage In Intense Exercise...

Dr Navasundi recommends that healthy young adults who are planning to begin intense gym training, marathon running or strenuous recreational activities undergo a comprehensive cardiovascular and lung-function test after consultation with a cardiologist.

Dr. Khan said, “A baseline health check is important, especially for someone with a family history or other risk factors. Blood pressure, blood sugar and cholesterol should be assessed, and any symptoms should not be ignored. It is better to understand your cardiovascular risk before starting very intense training.”

Depending on the person, a cardiologist may recommend tests like an ECG, echocardiogram, stress treadmill test, lipid profile, blood sugar and other investigations. In people with a strong family history of premature disease, further testing may sometimes be considered.

Also read: Preeclampsia May End With Pregnancy. Your Heart Risk May Not

Cardiologists Reveal An Alarming Heart Attack Pattern

Dr Navasundi says the biggest change he has observed over his three-decade career is the age at which heart attacks are occurring and the severity of disease in some young patients.

He said, “Compared to my early career I see much younger patients right from the age of 20 onwards having heart attacks and much larger number of heart attack patients. Patients are younger these days. At least 25% of my heart attack patients are less than 40 years of age and close to about 40% of our heart attack patients are less than 50 years of age.”

He also says he is seeing recurrent heart attacks in young people, multiple blockages and, in some patients in their 30s, three-vessel disease. He added, “Many young people are having severe damage during the very first heart attack compared to people in earlier years.”

Dr. Khan said that young cases are showing much earlier than they expected. She said, “I have been seeing this trend of heart attacks occurring in younger patients, sometimes nearly a decade earlier than what we traditionally expected, for the past 10 to 15 years. The increasing presence of risk factors such as smoking and unhealthy dietary habits in younger people is concerning.”

Dr. Srivastava pointed towards another alarming pattern in which doctors increasingly started cases of coronary heart disease among women.

He said, "We used to consider that young females are protected from having a heart attack (coronary artery disease) because of their hormones but we are seeing more and more young females come to us with coronary artery disease and is placing a question mark on our age old understanding."

Three Things Young Adults Should Not Ignore

Dr Khan has three simple messages for people in their 20s and 30s: “First, age does not completely protect you from heart disease. Second, never dismiss chest discomfort as acidity without considering other possibilities. Third, know your family history and get a baseline health check, particularly if you smoke, have risk factors or are planning intense exercise.”

Dr Srivastava said, "1. TOBACCO kills, 2. ⁠QUIT tobacco, 3. ⁠Stop Smoking. And of course- be careful if you have family history of a heart disease, exercise, eat healthy and watch your blood sugar."

Dr Navasundi urges young adults to know their numbers, including blood pressure, heart rate, blood sugar and cholesterol, rather than simply being told that their results are “normal” or “abnormal”.

His final message is that heart health should not become a concern only after a cardiac event. He added, “So live with sense of vulnerability and responsibility to prevent heart disease in your early life. Know your family history, know your numbers.”