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.

While thalassemia is known widely as a blood disorder, its impact can extend far beyond anemia and transfusions, said experts on World Thalassemia Day today.

World Thalassemia Day is observed every year on May 8 to raise awareness about the inherited blood disorder caused by faulty genes.

The disorder, which often requires blood transfusions every fortnight, affects approximately 1.3 million people living with severe forms of thalassemia worldwide. About 1.5 percent of the global population is carriers, and the disease claims nearly 11,000 lives annually.

Speaking to HealthandMe, health experts raised concerns about the growing mental health and neurological challenges faced by patients, especially children and young adults living with the condition.

Dr. Praveen Gupta, Chairman – Marengo Asia International Institute of Neuro & Spine (MAIINS), Gurugram, shared that repeated blood transfusions are important and save the lives of thalassemia patients, but long-term transfusion therapy can potentially lead to neurological complications if not properly monitored.

“Chronic transfusions can cause iron overload, which is the accumulation of iron in critical organs such as the brain, and may impact cognitive and psychological function, as well as mood,” Dr. Gupta explained.

He added that "changes in oxygen supply and related complications may make patients more vulnerable to headaches, lethargy, or even undetected brain injury".

However, experts stress that most neurological complications can be prevented through multidisciplinary care, iron chelation therapy, and regular monitoring.

Can Thalassemia Affect Brain Development in Children?

The expert stated that thalassemia may also indirectly affect brain development in children, particularly when severe anemia continues for long periods and limits oxygen supply to the growing brain.

Dr. Gupta noted that poor oxygenation, nutritional deficiencies, iron overload from repeated transfusions, and metabolic complications may affect:

• Cognitive function
• Learning ability
• Attention span
• Overall neurodevelopment
• Early warning signs may include:
• Delayed speech
• Difficulty concentrating
• Poor school performance
• Frequent headaches
• Irritability
• Developmental delays

Also read: World Thalassemia Day 2026: Why Screening Before Marriage Or Pregnancy Is Important

Early Signs Parents Should Not Ignore

Dr. Vipin Khandelwal, Sr. Consultant Paediatric Haemato Oncology & BMT at Apollo Hospitals Navi Mumbai, told HealthandMe that thalassemia affects the blood’s ability to carry oxygen, and prolonged disruption can impact growth, immunity, bone health, and learning abilities.

“The early signs of thalassemia are often subtle, which is why many families miss them until anemia becomes severe,” he said.

Parents should watch for persistent symptoms such as:

• Unusual tiredness
• Pale appearance
• Poor appetite
• Difficulty gaining weight
• Delayed growth
• Delayed walking or speech
• Reduced stamina
• Bone pain
• Recurrent weakness

He stressed that while thalassemia is inherited, many serious complications can be prevented with early diagnosis, regular check-ups, timely transfusions, and proper iron monitoring.

Why Depression and Anxiety Are Common Among Thalassemics?

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Further, the experts also highlighted risk of anxiety, stress, low self-esteem, and depression among people with thalassemia who face lifelong blood transfusions, frequent hospital visits, leading to physical fatigue, and fear of complications. Over time, these challenges may increase, many often go unnoticed or untreated.

Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare, told HealthandMe that thalassemia is not only a physical health condition, but also an emotional and psychological challenge. He stressed the need to provide mental support to thalassemic patients.

“Frequent hospital visits, lifelong blood transfusions, fear of complications, and social limitations can increase the risk of anxiety, stress, and depression, especially among teenagers and young adults,” said Dr. Roshan Dikshit, Senior Consultant, Haematology & Bone Marrow Transplant at Aakash Healthcare.

According to Dr. Dikshit, many patients struggle with:

• Low self-esteem
• Isolation
• Emotional fatigue.

Importantly, these emotional challenges often go unnoticed.

“Mental health support should be considered an essential part of thalassemia care. Counseling, family support, social acceptance, and open communication can significantly improve a patient’s emotional well-being and quality of life,” he said.

He also emphasized that early psychological intervention can help patients cope better with the disease and reduce the long-term mental health burden associated with chronic illness.

Many women experience bloating, acidity, stomach discomfort, or constipation from time to time. These symptoms are usually linked to diet, stress, or minor digestive issues. However, these are often overlooked.

On World Ovarian Cancer Day, doctors are urging women to pay closer attention to such recurring symptoms and seek timely medical advice.

World Ovarian Cancer Day is observed every year on May 8 to raise awareness about ovarian cancer and promote early detection. This year’s theme is “No Woman Left Behind.”

According to global estimates, nearly 250,000 women are diagnosed with ovarian cancer each year, and about 140,000 die from the disease.

What Is Ovarian Cancer?

Ovarian cancer is one of the deadliest gynecological cancers and is often referred to as the “silent killer” because its early symptoms are vague and easily mistaken for common digestive or urinary issues.

It develops when abnormal cells in the ovaries grow uncontrollably and may spread to other parts of the body. Survival rates are significantly higher when detected early—around 93 per cent of women diagnosed at stage one survive at least five years, compared to just 13 per cent at stage four, according to the American Cancer Society.

Unfortunately, many cases are diagnosed at advanced stages, when treatment options are limited, and outcomes are poorer.

Early Symptoms Often Overlooked

“Ovarian cancer is commonly called a ‘silent disease’ because its early signs are vague and often resemble routine gastric issues,” Dr. Tejinder Kataria, Chairperson – Radiation Oncology, Medanta Hospital, Gurugram, told HealthandMe.

Common symptoms include:

• Persistent bloating
• Feeling full quickly or reduced appetite
• Pelvic or abdominal discomfort
• Unexplained constipation or diarrhea
• Ongoing indigestion
• Excessive gas
• Abdominal heaviness

Also read: WHO Says 6-Week Hantavirus Incubation Raises Concern, But No Epidemic Risk

One should not ignore these symptoms if they persist for more than two to three weeks.

“Many women delay seeking medical attention because these symptoms feel too common to be serious. Early evaluation through clinical examination, imaging, and blood tests can help detect the disease earlier,” Dr Kaur noted.

“The growing tumor can press on nearby organs such as the intestines or bladder, leading to digestive changes and abdominal discomfort,” she explained.

Risk Factors to Be Aware Of

The experts also highlighted several risk factors that are often overlooked, including:

• Family history of ovarian or breast cancer
• BRCA1 or BRCA2 gene mutations
• Increasing age, especially after menopause
• Reproductive history, such as late pregnancy or never having children

Why Early Detection Matters

Being aware of subtle and persistent symptoms can significantly improve outcomes. Ovarian cancer survival rates are much higher when diagnosed early, making timely medical consultation crucial.

Thalassemia, particularly thalassemia major and thalassemia intermediate, can affect fertility and pregnancy due to iron overload caused by repeated blood transfusions. In these patients, excess iron gets deposited in various endocrine and vital organs, leading to hormonal disturbances and fertility-related complications.

Patients with thalassemia major usually require regular blood transfusions for survival, sometimes every one to three months. Thalassemia intermediate patients may require fewer transfusions, but they too remain at risk of iron overload. Over time, excess iron can accumulate in organs such as the pituitary gland, thyroid, ovaries, kidneys, liver, and suprarenal glands. This iron deposition can impair hormonal function and contribute to infertility. Experts note that many patients with thalassemia major may face fertility issues because of this reason.

Pregnancy In Women Living With Thalassemia

Dr. Sunil Bichile, Hematologist, Saifee Hospital, Mumbai, said, "Although thalassemia management has improved significantly over the years, pregnancy in such patients is still considered high-risk. " Even when iron levels are properly managed, risks to both the mother and fetus may still exist. However, these complications are mainly seen in thalassemia major and thalassemia intermediate patients. Individuals with thalassemia minor generally do not face these fertility or pregnancy-related issues and can have normal pregnancies."

"Doctors also emphasise the importance of carrier screening and prenatal diagnosis. If both partners are thalassemia carriers, prenatal testing around 12 weeks of pregnancy can help determine whether the fetus has thalassemia major. Early diagnosis allows families and doctors to make informed medical decisions and helps reduce severe thalassemia cases," Dr Bichile added.

Ensuring Healthy Pregnancies In Women Living With Thalassemia

Women with thalassemia are now increasingly able to experience healthy pregnancies due to advances in medical care. However, one of the most important concerns during pregnancy in thalassemia patients is iron overload—a condition caused by repeated blood transfusions over many years. Excess iron gets deposited in vital organs such as the heart, liver, and endocrine glands, potentially leading to serious complications if not managed properly before conception and during pregnancy.

How Does Iron Overload Affect Pregnancy?

"Iron overload can significantly increase pregnancy-related risks. When excess iron affects the heart, it may lead to cardiac complications such as arrhythmias or heart failure, which can worsen during pregnancy because of the increased workload on the cardiovascular system. Iron deposition in endocrine glands may also cause hormonal imbalances, affecting fertility and increasing the risk of gestational diabetes, thyroid disorders, or difficulties in maintaining a healthy pregnancy," Dr Liza Bulsara, Pediatric Hematologist and Oncologist, Ruby Hall Clinic, Pune, explained.

Women with poorly controlled iron overload may face a higher chance of miscarriage, fetal growth restriction, preterm delivery, or complications during childbirth. In some cases, liver dysfunction caused by iron accumulation can further complicate pregnancy management. Additionally, anaemia associated with thalassemia itself may increase fatigue and reduce oxygen supply to both mother and baby if not carefully monitored.

Dr Bulsara emphasised that pre-pregnancy counselling is essential for women with thalassemia. A detailed assessment of iron levels through serum ferritin tests and MRI evaluation of the heart and liver helps doctors determine whether the body is prepared for pregnancy. Proper iron chelation therapy before conception plays a crucial role in reducing excess iron stores and improving maternal outcomes. During pregnancy, transfusion schedules, haemoglobin levels, cardiac health, and fetal growth require close multidisciplinary monitoring.