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.

Lights will guide you home, but will it treat your mental illness? It could. According to new findings, changing the color of light could help treat mental illness. A psychiatric unit in Trondheim, Norway is testing how light could be used as a potential treatment for mental health conditions like psychosis and depression. The approach is simple, yet innovative that aims on changing the ward's design to help patients in their recovery. As night falls, filters are lowered over windows and lights are changed. This creates a soothing ambiance and eliminates the blue wavelengths that could disrupt body's internal clock.

The findings have been published in PLOS Medicine, that looked on the patients who were treated in the circadian-adapted ward. The study showed that these patients showed greater clinical improvement and less aggressive behavior. "Just by changing the light spectrum, we can improve the quality of treatment," said Havard Kallestad, a researcher at St Olavs hospital who led the study.

Has This Approach Been Used In Other Areas Of Healthcare?

Researchers are now looking at its use for other healthcare areas, which means beyond the psychiatric wards. The UK's National Institute of Health and Care Research (NIHR) has also called for trials to see if this could "reset" the internal clocks of people who are living in care homes to reduce their behavioral disturbances, especially in dementia patients.

Professor Anthony Gordon of the NIHR said that it was about determining if light therapy could be used to reduce anxiety and improve sleep.

Read: Doctor Explains How Sleep Debt Is Becoming A Crisis In Urban Professionals

How Was The Study Conducted?

The psychiatric unit was divided in two identical halves with the same layout, staffing, and facilities. The key difference between the two was the evening light environment. One of the wards used blue-depleted lighting from 6pm onwards, where blinds and filters blocked similar light from windows and screens.

Whereas the other ward used standard hospital lighting and the unique design allowed researchers to study the impact of different lighting on patient recovery.

What Is Circadian Rhythm And How It Impacts Health?

Circadian rhythm is the body's internal 24-hour clock that regulated the sleep-wake cycle, hormones, digestion, and temperature, which aligns them with day and light. It is primarily controlled by light-sensitive brain cells, or what people commonly call the 'body clock'.

Disruption in the cycle could link to various health issues, which includes mental health problems like depression and cardiovascular diseases. This is why the test in Trondheim could prove beneficial in treating patients across the spectrum of illness.

Dialysis patients who took daily fish oil supplements had a 43 percent lower risk of major cardiovascular events, according to a large international clinical trial jointly led in Australia by Monash Health and the School of Clinical Sciences at Monash University.

Published in The New England Journal of Medicine, the study found that participants who took four grams of fish oil each day experienced significantly fewer major cardiovascular events, including heart attack, stroke, cardiac death and vascular-related amputations than those who received a placebo.

The supplement contained the omega-3 fatty acids EPA and DHA, which are naturally found in fish oil.

Adjunct Professor Kevan Polkinghorne, a nephrologist at Monash Health and adjunct in the School of Clinical Sciences, led the Australian portion of the trial said: "Patients on dialysis have extremely high cardiovascular risk, and very few therapies have been shown to reduce that risk," Professor Polkinghorne said. "In a field where many trials have been negative, this is a significant finding.

"Dialysis patients typically have much lower levels of EPA and DHA than the general population. This may help explain the magnitude of benefit observed in this group."

He also noted that results applied specifically to people undergoing haemodialysis for kidney failure and the findings should not be generalized to healthy individuals or to other groups of patients.

What Are Fish Oil Omega-3s?

Omega-3 fatty acids are polyunsaturated fats known for their crucial role in brain function and overall mental health. Fish oil is particularly rich in EPA and DHA, which are vital components of cell membranes and have strong anti-inflammatory effects in the body.

These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Since many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.

Although the body can convert another type of omega-3, alpha-linolenic acid (ALA), into EPA and DHA, this process is not highly efficient. As a result, fish oil supplements may provide a convenient way to ensure optimal levels of omega-3s.

Some popular sources of Omega-3 include:

• Salmon
• Cod Liver Oil
• Algae Oil
• Oysters
• Nuts and seeds, such as flaxseeds, chia seeds, and walnuts
• Plant oils, such as flaxseed oil, soybean oil, and canola oil
• Fortified foods, such as eggs, yogurt, juices, milk, etc.

Budget 2026: Cheaper Fish In India

Earlier this month, Finance Minister Nirmala Sitharaman announced a surprising tax reduction for India's fishers and marine industry, and experts say it is good news for you too.

Until now, fish caught by Indian vessels beyond territorial waters and brought back to the country for mass consumption has been treated as import, attracting customs duties and integrated goods and services tax (GST).

The combined tax burden raises costs and compliance issues, which discouraged people from deep-sea and exclusive economic zone (EEZ) fishing as well as

However, during her Union Budget 2026 presentation, Sitharaman proposed that fish caught in the EEZ and high seas by Indian fishing vessels are treated as duty-free when brought into Indian ports and treated as exports when landed at foreign ports.

This means that the market availability for Omega-3 packed fishes including salmon, mackerel, tuna, herring and sardines will significantly increase as their existing steep prices see a tremendous fall.

Malaria infected an estimated 282 million people and caused about 6,10,000 deaths worldwide in 2024, according to the World Health Organization’s (WHO) latest World Malaria Report. The report placed strong emphasis on drug resistance, warning that it remains one of the biggest threats to global elimination goals.

WHO-recommended vaccines helped prevent roughly 170 million cases and one million deaths last year, which is about nine million more than the year before. Around 95 per cent of malaria deaths occurred in the African Region, with children under five forming the largest share.

Within the WHO South-East Asia Region, India represented 73.3 per cent of all malaria cases and 88.7 per cent of all malaria-related deaths. The report also underscored that the world is nowhere close to meeting the targets set under the Global Technical Strategy for malaria 2016–2030.

However, a group of University of Nottingham researchers have now found a key protein that is an enticing target for new antimalarial interventions. The study looked at a protein called Aurora-related kinase 1 (ARK1), which plays an important role in the parasite’s unusual cell division.

ARK1 helps control the parasite’s mitosis (cell division) and organizes a structure called the spindle, which separates genetic material so new parasites can form.

Scientists turned off the ARK1 gene using genetic engineering techniques to see what would happen. Without ARK1, the parasites could not form proper spindles and failed to reproduce, suggesting the protein could be a weak spot that future malaria treatment.

"What makes this discovery so exciting is that the malaria parasite's 'Aurora' complex is very different from the version found in human cells," senior author Rita Tewari said.

What Are Anopheles Stephensi Mosquitoes?

Anopheles stephensi is a malaria-transmitting mosquito originally found in South Asia. Unlike many other malaria vectors, it thrives in cities and breeds in man-made water sources such as storage tanks, containers, and discarded tyres. It can carry both Plasmodium falciparum and P. vivax parasites.

In recent years, this mosquito has spread into several African countries, where it adapts easily and shows resistance to multiple insecticides. This expansion has increased the threat of urban malaria outbreaks, as highlighted by the World Health Organization.

At present, Anopheles stephensi has been detected in nine African countries and is proving difficult to control due to widespread insecticide resistance.

Malaria Vaccines

The report noted that WHO approved the world’s first malaria vaccines in 2021, and 24 countries have now added them to their regular immunisation schedules. Dr Tedros Adhanom Ghebreyesus, WHO Director-General, said that new preventive tools provide reason for optimism, but many obstacles remain.

He pointed out the rise in cases and deaths, the pressure from drug resistance, and the impact of reduced funding. These factors could undermine the progress achieved over the last twenty years.