Sleep disturbances are becoming more common in today’s fast-paced world, impacting our health, mood, and productivity. Poor sleep not only leaves us feeling exhausted but also affects our mental and physical well-being. Fixing your sleep schedule is essential for long-term health, and this guide will help you understand the do‘s and don'ts of getting better rest.  Effective Steps to Fix Your Sleep Schedule Set a Regular Sleeping and Waking Time The foundation of a healthy sleep routine is consistency. It would be helpful, if you could establish a fixed bedtime and wake-up time every day, even on weekends. This helps regulate your internal clock, training your body to expect sleep at a particular time. This practice makes it easier to fall asleep and wake up naturally. Develop a Relaxing Pre-Sleep Routine A soothing bedtime routine signals your brain that it is time to wind down. Engage in calming activities like reading, listening to soft music, or practising meditation. It is necessary to avoid mentally stimulating tasks such as watching intense TV shows or doing work, as they can keep your brain active when you are trying to sleep. Upgrade to a Comfortable Mattress and Pillows A good night’s sleep depends on a comfortable sleeping environment. Your mattress and pillows should provide proper support. If they are old or uncomfortable, consider investing in high-quality bedding that caters to your comfort and enhances sleep quality. A well-supported body is less likely to wake up during the night. Read more: Bonnell Vs Pocket Spring Mattress: Which is the Best for Good Sleep? Adjust Bedtime Gradually If you are trying to reset a late bedtime, do so slowly. Shifting your sleep time by 15-30 minutes each night is more sustainable than making drastic changes. This incremental adjustment helps your body adapt without the shock of suddenly going to bed hours earlier than usual. Keep Your Bedroom Cool and Quiet A cool, quiet environment promotes deeper sleep. Use earplugs or white noise machines to drown out any disruptive sounds. The right temperature and noise level create the ideal conditions for uninterrupted, restorative sleep. Control Light Exposure Throughout the Day Natural light in the morning helps reset your internal clock and makes it easier to feel sleepy at night. In the evening, dim your lights and minimise screen time at least an hour before bed to avoid blue light, which inhibits melatonin production. You may use blackout curtains or a sleep mask to keep your room dark.  Limit Daytime Naps Though naps can help you recover from fatigue, they can also affect your ability to fall asleep at night. If you need to take a nap, keep it brief—about 20-30 minutes and try to avoid napping late in the afternoon. This way, you will be tired enough to sleep through the night. Read more: Common Sleep Problems in Children: Causes, Symptoms, Ways to Help Watch What You Eat and Drink What you eat and drink can greatly affect the quality of your sleep. Avoid caffeine, alcohol, and heavy meals in the evening, as they can interfere with sleep. Caffeine stays in your system for hours, while alcohol disrupts your sleep cycle. You can have a light snack like almonds or a banana if you are hungry before bedtime. Incorporate Regular Exercise into Your Routine Exercising regularly improves sleep quality by reducing stress and tiring your body. However, avoid vigorous workouts close to bedtime as they can elevate your heart rate and energy levels, making it harder to wind down. Instead, aim for exercise earlier in the day to enhance your nighttime rest.

In today's hectic urban life, stress has become a constant companion, affecting our mental wellbeing. Research suggests that information overload, constant digital connectivity, unlimited screen time and heavy use of tech devices can lead to issues such as sleep problems, depression, and increased stress levels. Amidst such situation, digital detox can help to refresh the mind and help find moments of tranquility.  A digital detox is a personal choice to temporarily disconnect from digital devices and social media. Taking a break from screens and unplugging from the online world can provide a much-needed escape from the overwhelming digital noise. Let's explore the ways of embracing a digital detox for a rejuvenated mind. 11 Ways to Unplug Temporarily from the Digital World  Set Screen-free Zones Consider setting up designated screen-free zones in your home. Like the dining table or bedroom, as peaceful havens for unwinding and enjoying precious moments with your close ones. By creating these spaces, you can foster relaxation, encourage meaningful connections, and cherish quality time without the distractions of screens. Let these areas become sanctuaries of togetherness and tranquility in your home. Read more: Protecting Your Child’s Mental Health: 10 Tips for Parents Prioritize Real-world Connections You can schedule frequent face-to-face meetings and outings with your loved ones. These moments hold immense value in nurturing deep connections and decreasing our dependence on virtual interactions. Engaging in real-life interactions allows us to have authentic conversations, shared experiences, and a sense of closeness that cannot be replicated online.  Set Tech-free Hours You can try to set aside specific hours each day for complete disconnection from digital devices. During this time, give yourself the opportunity to engage in activities that bring you joy, such as reading a book, exercising, or pursuing your favorite hobbies. You can create a space for personal growth, and the fulfillment that comes from offline experiences. You can embrace this valuable time to nourish your mind, body, and soul.

Who doesn’t love a head full of healthy, smooth, and shiny hair? Losing a few strands of hair every day is normal, but many experience severe hair loss. People of different age groups and genders can go through hair fall problems for diverse reasons. Excessive hair fall may lead to thinning hair, bald patches, and even baldness. Thanks to advancements in medical science, those suffering from baldness can now regain their hairline. Let’s take a look at the causes of hair loss and effective hair transplant solutions.  Common Causes of Hair Fall An individual can experience excessive hair fall for different reasons. Here are the most common ones: Genetics Family history plays a crucial role in determining hair health. If one’s parents or grandparents experienced hair loss, one may be genetically predisposed to the same condition. Read More: 10 Energy Healing Methods: Which One is Right for You? Hormonal changes Hormonal imbalances caused by pregnancy, menopause, thyroid disorders, or other health conditions can cause hair fall. Hormonal changes can cause hair follicles to shrink, resulting in thinner hair or bald patches. Stress Chronic stress can cause an increase in the hormone cortisol, which can affect the hair growth cycle, leading to hair loss. Nutritional deficiencies A lack of essential vitamins and minerals, such as iron, vitamin D, or biotin, can lead to hair loss. Medications Certain medications used to treat health conditions like cancer, depression, arthritis, or high blood pressure can cause hair fall as a side effect. Read More: Best Foods for Hair Growth: What to Eat, Drink and Avoid Excessive use of hairstyling products Frequent use of heat styling tools, tight hairstyles like braids or ponytails, and chemical treatments like coloring or perming can damage the hair shaft and cause hair fall. Medical conditions Health conditions like scalp psoriasis, alopecia areata, or fungal infections can cause hair loss. What is Hair Transplant? Hair transplant is a surgical procedure that involves moving hair follicles from one part of the body, typically the back or sides of the scalp, to a balding or thinning area. The procedure is primarily used to treat male pattern baldness, but it can also be used to restore hair loss due to injury or burns. The transplanted hair follicles are usually harvested in groups of one to four hairs and transplanted into tiny incisions made in the recipient area. Over time, the transplanted hairs grow and blend in with the existing hair, creating a natural-looking hairline. Read More: Summer Skin Care Guide For Men

 

Speakers at a webinar have said there is a complex relationship between sleep and mental state; and in many cases, insomnia is responsible for various types of mental illness.