Sleep changes as we age. When we were kids, we needed 10 to 12 hours of sleep, for teens it is eight to 10 and it decreases to seven to nine as we reach adulthood. But there is always a lack of urgency when it comes to sleep and young adults, many of whom prefer staying up and doing different activities. According to the Centre of Disease Control and Prevention, many national surveys show that about 37% of men, and 39% of people from the age of 45 to 64 reported not getting enough sleep.

Many people in America don't sleep the right amount. This means they either sleep too long or not long enough. But what happens to your body when you do not sleep enough? You just feel tired right? No, when you don't get this much sleep, your body can get stressed. This can make you more likely to get sick. A study published by the JAMA Network Open Sleep Trajectories and All-Cause Mortality Among Low-Income Adults showed that people who don't sleep the right amount have a higher chance of dying early. It's like your body needs that time to rest and fix itself. Without enough good sleep, things can start to go wrong. So, getting the right amount of sleep is super important for staying healthy.

How Was The Study Done?

Scientists wanted to see how sleep habits affect people's health over many years. They looked at almost 47,000 people who were between 40 and 79 years old. They asked them about their sleep habits when the study started, and then again, a few years later. The scientists wanted to see if people's sleep habits changed. They divided people into groups based on if they started with too much or too little sleep, and if their sleep changed over time. For example, some people started sleeping a lot but then started sleeping very little. This helped the scientists see how different sleep patterns affected people's health. They wanted to see the long-term effects of sleep.

The study found that people who had sleep habits that changed a lot had a higher risk of dying early. This means if you started sleeping too much and then switched to sleeping too little, or the other way around, you were more likely to die sooner. They also found that these people had a higher risk of heart problems. The risks were even higher for some groups of people, like white adults and people with higher incomes.

Sleep Deprivation And Its Effect On The Body

If you often doze off when you are sitting and reading, watching a movie, talking to someone, sitting quietly after lunch or even during a few minutes of traffic, you may be sleep deprived according to the National Heart, Lung, and Blood Institute. They explain how sleep deprivation can cause issues with learning, focusing and reacting to certain things. The symptoms of sleep deprivation in kids differ a little as they might be overly active and have trouble paying attention to certain things. If you are experiencing sleep issues, make sure to speak to a healthcare professional who will help you identify the issues and direct you towards the treatment or changes you must make. Here are some ways sleep helps your body.

Repairs Your Heart

Good sleep allows your heart and blood vessels to heal. This keeps them strong and healthy, reducing the risk of heart problems.

Controls Hunger

Sleep helps balance your hunger hormones, so you don't feel too hungry. This helps prevent eating too much and keeps your weight healthy.

Manages Blood Sugar

Proper sleep helps your body use insulin correctly. This lowers the chance of high blood sugar, which can lead to diabetes.

Supports Growth

Deep sleep releases growth hormones, helping kids and teens grow. It also repairs body tissues, which is important for everyone.

Boosts Immunity

When you sleep well, your body's defense system gets stronger. This helps you fight off germs and stay healthy.

In India, Pantop 40 has become almost a staple in many households, often consumed daily as casually as a multivitamin, particularly by those over 40. People frequently turn to it to manage acidity, often without considering the possible long-term consequences. What seems like a simple fix, however, can quietly lead to serious health issues. Recently, Dr. Shagun Agarwal, MBBS, M.S., FNB Joint Replacement, shared an advisory on Instagram highlighting the importance of limiting Pantop 40 use.

What Is Pantop 40 or Pantoprazole?

Pantoprazole is a medication designed to treat conditions caused by excessive stomach acid. It is commonly prescribed for erosive esophagitis or heartburn linked to gastroesophageal reflux disease (GERD), where stomach acid flows back into the esophagus. It can also be used for Zollinger-Ellison syndrome, a rare condition in which the stomach produces too much acid.

As a proton pump inhibitor (PPI), Pantoprazole works by lowering the amount of acid produced in the stomach. It is available only with a doctor’s prescription and comes in forms such as packets, delayed-release tablets, or powder for suspension.

Risks of Long-Term Pantop 40 Use

Many people in India rely on Pantop 40 regularly, often treating it as completely harmless. After the age of 40–50, taking it has almost become a routine, without fully appreciating the potential health risks.

Dr. Agarwal explains that using Pantoprazole for long periods can cause serious complications. It may lead to deficiencies in vitamin B12 and magnesium, weaken bones and increase the risk of fractures, inflame the kidneys, trigger digestive problems like IBS, and most concerningly, cause rebound acidity, where acid reflux becomes worse once the medication is stopped.

It is crucial to remember that Pantoprazole is only a temporary fix. While it reduces stomach acid, it does not address the root causes of acidity or other digestive issues. Relying solely on the drug may bring short-term relief, but it cannot replace the benefits of healthy lifestyle adjustments.

Pantop 40: Recommended Dosage

Dosage varies depending on the patient and condition. Follow your doctor’s instructions carefully. The following information reflects general guidelines:

For erosive esophagitis:

• Adults: 40 mg once daily for up to 8 weeks. In certain cases, your doctor may extend the duration.
• Children 5 years and older weighing 40 kg or more: 40 mg once daily for up to 8 weeks.
• Children 5 years and older weighing 15–39 kg: 20 mg once daily for up to 8 weeks.
• Children under 5 years: Use and dose must be determined by a doctor.

For Zollinger-Ellison syndrome:

• Adults: 40 mg twice daily initially, with possible adjustments as advised by the doctor.
• Children: Use and dose determined by a doctor.

Lifestyle Changes Are Key

Dr. Agarwal emphasizes that many people rely on Pantop 40 to avoid changing their habits. Small, consistent lifestyle adjustments can have a significant impact on acidity. Eating smaller meals, avoiding trigger foods like coffee, fried, or spicy items, having dinner 2–3 hours before bedtime, and losing 5–10% of body weight can reduce acidity by nearly half, often without the need for long-term medication.

In recent weeks, India’s air quality has taken a steep downturn, with “severe” pollution levels reported in cities such as Delhi, Gurugram, and others. Celebrity nutritionist and holistic wellness expert Luke Coutinho has issued a strong warning about the worsening air, calling it a public health crisis that is already affecting millions.

In a recent Instagram post, Luke admitted he is also struggling to cope with the toxic air—a feeling shared by many of his patients. “Dear citizens, this is more than a health issue; it’s a matter of social justice. Delhi’s air is a serious public health emergency, and parts of Mumbai are in poor to hazardous condition. This is a biological threat,” Luke stated in his post.

Air Pollution And PM2.5

Luke explains that the primary culprit is PM2.5, which are tiny particles can enter the bloodstream, bypassing the body’s natural defenses and causing inflammation. “This isn’t just about coughing. Long-term exposure increases the risk of heart disease, stroke, cancer, chronic lung disease, and even lung and brain damage in children,” he adds.

The good news is that research shows reducing exposure, improving nutrition, and training the lungs can lower inflammation by 20 to 40 percent, according to Luke. He also shares a guide to help families start protecting their lung health.

Luke Coutinho's Guide to Protecting Your Lungs

Foundation 1: Aggressive Exposure Reduction

To cut down exposure, the first step is to treat indoor spaces as your new outdoor environment. Avoid going out between 10 a.m. and 4 p.m., and check air quality indices like AQLin or SAFAR, especially keeping children indoors if the AQI is above 150. When stepping outside, wear a properly fitted N95 or KN95 mask to ensure 80–95 percent protection, as surgical masks are insufficient.

Indoors, treat air purifiers like essential medical devices. A HEPA purifier in the bedroom can reduce particulate matter by 50 to 70 percent, and it is important to replace filters regularly. Avoid incense, candles, and fireworks, and use a damp mop rather than sweeping to minimize dust.

Lastly, quit smoking entirely, as it compounds the lung damage caused by pollution. Reducing exposure is the single most effective step and can slow lung decline by up to 30 percent.

Foundation 2: An Anti-Inflammatory Nutrition Plan

A diet rich in anti-inflammatory, high-antioxidant foods can reduce pollution-related damage by as much as 35 percent. Include two cups of leafy greens like spinach, kale, and Swiss chard daily, which can be added to smoothies or soups. Add one to two cups of steamed cruciferous vegetables such as broccoli, cabbage, and cauliflower; quick steaming is better than boiling.

Consume two to three servings of antioxidant-rich fruits like guava, apples, and strawberries, with guava highlighted as an excellent source of vitamin C. Include one cup of carotenoids or lycopene from foods like carrots and tomatoes, noting that cooking tomatoes with a little oil improves absorption.

Get omega-3 fats from two to three servings of fatty fish per week or one handful of nuts and seeds daily, such as salmon, walnuts, or flaxseeds, which support heart health. Limit processed sugars, refined carbs, excess salt, and deep-fried foods to under 10 percent of total calories, as they promote inflammation. Stay well-hydrated with two to three liters of water daily to thin mucus and support the lungs’ natural cleansing processes.

Foundation 3: Evidence-Based Supplements

Luke suggests remembering key supplements with the code CODE-Z: C for vitamin C, O for omega-3s, D for vitamin D, E for vitamin E, and Z for zinc. Vitamin C (500–1000 mg/day) from guava and strawberries acts as a powerful antioxidant for the lungs. Omega-3s (EPA/DHA) from salmon or walnuts (1000–2000 mg/day) help reduce inflammation from pollution.

Vitamin D (2000–4000 IU/day), found in cod liver oil and fortified milk, supports immunity and lowers infection risk. Vitamin E (200–400 IU/day) from sunflower seeds and almonds protects lung cells with fat-soluble antioxidants. Supplements are helpful during acute pollution exposure, but food should remain the primary source of nutrients. It is important to take supplements under professional guidance, cycle them every 2.5 months, and consult a doctor before starting any new regimen, especially for children.

Foundation 4: Respiratory Resilience with Breathing Exercises

To strengthen the lungs, practice targeted breathing exercises and maintain humidified air. Pursed-lip breathing involves inhaling for two to four seconds and exhaling for four to six seconds through pursed lips; practicing this for five minutes twice daily can ease breathlessness.

Diaphragmatic breathing strengthens the main breathing muscle, allowing for deeper and more efficient breaths. Additionally, five minutes of steam or humidified air daily keeps airways moist and helps clear mucus, supporting overall respiratory resilience.

But remember, always keep your doctor informed before starting any new supplements or changing your diet, especially for children or if you have an existing health condition. Don’t ignore early warning signs, like persistent cough, fatigue, or shortness of breath, which should be checked promptly. Above all, focus on minimizing your exposure to polluted air first.

Melatonin use has increased around the world as people grow more aware of sleep health and seek quick solutions for restless nights. The market now includes both standalone melatonin tablets and mixed formulas combined with calming plant extracts. Many doctors, however, are urging caution, warning that daily use may not be as safe or effective as people assume.

Why Are Doctors Warning Against Daily Melatonin Use?

A few years ago, pediatric sleep specialist Dr Judith Owens began noticing something unusual in her clinic. Owens, who teaches neurology at Harvard Medical School and works at Boston Children’s Hospital, has spent decades treating children who struggle to sleep. What startled her was how many of them were now taking melatonin. She explains that in most cases parents had already tried the supplement before seeking medical help, a sharp change from what she saw earlier in her career.

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As per TIMES, adults have followed a similar path. Between 1999 and 2018, the number of people in the United States using melatonin rose more than fivefold. Because it is sold as a supplement, companies can promote it as a harmless, natural sleep helper without formal review by the U.S. Food and Drug Administration. Yet major sleep groups, including the American Academy of Sleep Medicine, do not recommend melatonin as a treatment for insomnia. Researchers continue to stress that its long-term impact remains uncertain.

How Much Melatonin Is Too Much

As night approaches, the pineal gland begins to release melatonin into the bloodstream. Levels rise through the night and decline after sunrise, helping the body understand the length of darkness and adjust internal functions accordingly.

Researchers have learned that melatonin’s reach extends beyond sleep. It influences immune activity, inflammation, and even the programmed death of cells. As per TIMES, experiments show that several tissues produce small amounts of melatonin on their own, and a wide range of cells carry receptors that respond to it.

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Disturbances in melatonin rhythms have been found in conditions such as depression, bipolar disorder, Type 2 diabetes, schizophrenia, some cancers, and Alzheimer’s disease.

Interestingly, melatonin can be helpful when used under medical direction. Blind individuals with disrupted circadian cycles often benefit from carefully timed doses. Children with autism may sleep better with prescribed melatonin, and scientists have explored whether it could aid recovery after heart attacks.

Melatonin And Heart Failure: Is There A Link?

Despite these potential uses, most people take melatonin in ways that do not match how doctors view the hormone. Since large clinical trials are limited, some researchers have turned to electronic health records to spot trends.

One recent abstract, presented at an American Heart Association meeting, examined adults who were prescribed melatonin and took it for at least a year. These individuals had a markedly higher rate of heart failure compared with similar patients who did not take melatonin. The study sparked attention, though specialists caution against assuming that melatonin caused the problem. Insomnia and heart disease often coexist, so the need for melatonin may simply reflect early signs of heart trouble.

Is Melatonin Bad For You?

Many experts believe that the main issue is the lack of long-term data. Doctors still cannot say whether regular supplementation weakens the body’s own melatonin production. Owens is especially concerned about children who take melatonin nightly for long stretches. Melatonin influences bone growth, immune function, and reproductive development, which raises questions about possible effects later in life.

Some evidence offers reassurance. A Dutch research group followed children with ADHD and other diagnoses who were on medically supervised melatonin for nearly four years. They did not see harmful outcomes. Still, these children were monitored closely and given doses tailored to their needs. Without such oversight, adults and children may easily take more than required, disrupting the body’s internal clock and worsening sleep.

Metabolism also differs from person to person. A dose that is modest for one individual may linger in another’s system well into the morning.

Melatonin Use: Long Term Effects

Both Owens and sleep researcher Dr Marie-Pierre St-Onge advise people to focus first on behavioral changes rather than pills. Cognitive behavioral therapy for insomnia, or CBT-I, is considered the most effective treatment for sleep problems in both adults and children. It relies on structured habits and practical adjustments that continue to help long after the treatment period ends.