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.

Your habits have a much bigger impact on your brain health than you realize. Doctors and health experts warn that habits as simple as sleeping late can increase the risk of dementia and Parkinson's.

In a recent post made by Neurologist Dr Priyanka Sehrawat on Instagram, the AIIMS doctor listed 3 key behaviors that can increase one’s risk of dementia.

3 Habits That Increase Risk Of Parkinson’s And Dementia

In the post Dr Sehrawat, she explained that these three things suggest people not do if they wish to reduce their risk of dementia, Parkinson's or any other neurological conditions.

Sacrifice Sleep

Think of sleep as a "repair shop" for your head. When you sleep, your body fixes damaged brain cells and clears out toxins. If you don't get enough rest, your brain cells can wear out faster, which makes it harder to remember things and increases the risk of brain diseases as you get older. To keep your mind sharp, you should try to get between seven to eight hours of sleep every night.

The best time to be asleep is between 10PM and 5AM, even if you can't hit that exact window, try your best to be in bed by 11.30 PM at the latest. Giving your brain this dedicated time to rest is one of the best ways to stop it from degenerating over time.

Never Skip Breakfast

Starting your day without eating is a bad idea for your brain and your immune system. Many children today are suffering from painful migraines and frequent headaches simply because they are going to school on an empty stomach. When you skip breakfast, your body doesn't have the fuel it needs to function properly, which puts a lot of stress on your nervous system.

Eating a morning meal also helps protect you from getting sick. It keeps your immune system strong so that when you or your children go out into the world, you are better prepared to fight off infections. Make sure everyone in the family eats something nutritious before leaving the house, the expert advices.

Avoid a Sedentary Lifestyle

Being "sedentary" means sitting down for most of the day without much movement. While it is good to hit 10,000 steps by doing chores or walking around the office, that isn't enough to truly protect your brain. Your body needs more than just casual movement to stay healthy and prevent neurological illnesses.

To see benefits, you need to set aside time for a "brisk walk." This means walking fast enough to get your heart rate up for at least 30 minutes straight. Whether you do it in the morning or the evening, this dedicated exercise is what helps keep your brain and body in top shape as you age.

How Many People Suffer With Neurological Conditions?

In 2021, according to the World Health Organization, 3 billion people worldwide were living with neurological conditions. This means that about 1 in 3 people were affected, making this one the leading cause of illness and disability worldwide. One of the top ten conditions that affected people was dementia.

As global organizations like WHO work towards closing the treatment gap, healthcare professionals are working towards spreading awareness among the masses.

Jiang Yueqin, a 101-year old Chinese grandmother is changing the way people look at longevity online. While most people think her long life is due to a strict diet and routine, Yueqin credits her long life to her mindset, reports South China Morning Post.

Yueqin, who lives in Wenzhou, Zhejiang province, has developed a unique schedule over the last two years. While most people are turning into early risers, she sticks to being a ‘night owl’. She stays up until 2AM every single night, spending her time watching her favorite television programs.

Yueqin usually falls into a deep, high-quality sleep within minutes of her lying down on her hard the pillow. Once she is up and ready for the day, her first task is to enjoy a strong, refreshing cup of green tea.

How Can Your Mindset Affect Longevity?

When asked how her mother reached 101 while ignoring traditional health rules, Yueqin says it isn't just about the tea or the sleep, it’s about her mental outlook. The longevity expert lives with an extraordinary sense of clarity and peace. She chooses not to hold onto anger and never carries a grudge, regardless of what happens in her life.

Yueqin’s philosophy is simple: she addresses the problems she can solve and does not worry over the ones she cannot.

And researchers at the University of Florida agree.

They explain that when the body is in a state of stress for weeks or months, it keeps pumping out a hormone called cortisol. While cortisol helps you handle quick emergencies, excessive amounts of it in your system for too long acts like a toxin. This chemical imbalance can lead to several serious health problems that directly impact how long you live.

Online followers have praised her family’s support, noting that a stress-free environment and a positive attitude are likely the true "superfoods" behind her long and happy life.

What Else Does Yueqin Do?

One of the most surprising things about the expert is her physical health. Remarkably, at 101 years old, she still has all of her natural teeth and has never needed a single dental procedure or dentures.

Her eating habits are just as lively as her schedule. She eats brunch in the morning and dinner around 6:00 PM, but she often gets hungry again around 9:00 PM. When those late-night cravings hit, she reaches for local crispy pastries or modern snacks like potato chips, rice cakes, and dried sweet potatoes, treats which are usually preferred by much younger people.

Yueqin lifestyle is a clear sign mindset is as important as is eating well and exercising to live a long life

Bacterial vaginosis (BV) is among the most common vaginal conditions and develops when the natural balance of bacteria in the vagina is disrupted. If you have experienced it before, the symptoms are likely familiar: a strong fish-like smell, changes in vaginal discharge, and persistent discomfort. Because BV is usually framed as a condition affecting people with vaginas, it raises an important question many people still ask: can men get bacterial vaginosis too?

What Is Bacterial Vaginosis (BV)?

Bacterial vaginosis occurs when healthy lactobacilli bacteria in the vagina decline, allowing other bacteria, such as Gardnerella, to multiply. This imbalance typically causes thin grey or white discharge with a noticeable fishy odor, which often becomes stronger after sex.

Although BV is not classified as a sexually transmitted infection, it does raise the risk of acquiring STIs and can lead to pregnancy complications, including preterm birth. Diagnosis is made by a healthcare professional, and treatment usually involves antibiotics like metronidazole or clindamycin. Even after treatment, BV is known to return in many cases.

Bacterial Vaginosis Symptoms And Causes

• Vaginal discharge that looks off-white, grey, or slightly green
• A fishy-smelling discharge, especially after intercourse
• Itching or irritation in the vaginal area
• A burning sensation while urinating

Can Men Get Bacterial Vaginosis?

A major study published in The New England Journal of Medicine has challenged long-held beliefs about BV. The research showed that BV can be passed through sexual contact and that treating male partners significantly lowers the chance of the infection coming back. These findings have already influenced medical guidelines in the United States, ending years of treating BV as a condition affecting only women, despite frequent recurrence.

The study suggests that persistent BV was not due to poor treatment adherence but rather incorrect assumptions about transmission. While BV is not a traditional STI caused by a single organism, it does spread through sex and thrives when the vaginal environment is disturbed. This has highlighted the limitations of strict STI definitions and the consequences of excluding partner treatment.

For both patients and clinicians, this shift matters. It reframes BV as a shared health concern rather than a problem limited to the vagina, helping reduce stigma and improve outcomes. It also exposes how narrow thinking in women’s health delayed better research, treatment strategies, and shared responsibility.

Bacterial Vaginosis: What Causes Similar Symptoms In Men?

Men cannot develop BV itself, but they can experience symptoms that resemble it, such as itching, unusual discharge, or unpleasant odors. Several conditions may be responsible.

Thrush

STIs

Several sexually transmitted infections caused by bacteria can mimic BV-like symptoms in men. These include:

• Gonorrhea
• Chlamydia
• Trichomoniasis
• Genital herpes
• Human immunodeficiency virus (HIV)

STIs are typically spread through unprotected sexual contact.

Urinary Tract Infection

Although UTIs are more commonly associated with women, men can develop them too. This happens when bacteria multiply in the bladder or urinary tract. Symptoms may include:

• Inflammation
• Pain or burning during urination
• Blood in the urine

UTIs often occur when Escherichia coli bacteria enter the urinary tract through the urethra and move upward.

Balanitis

Balanitis refers to inflammation of the skin at the tip of the penis. It is more common in men who are uncircumcised and may make it difficult to retract the foreskin due to swelling. Possible causes include:

• Overwashing or poor hygiene
• Use of scented or irritating products
• Sexually transmitted infections
• Reactive arthritis
• Poorly controlled diabetes