Ever feel like your sleep schedule is completely off? It might sound strange, but light can actually be a powerful tool to help you sleep better, especially if your inbuild body clock has been out of order. There are many reasons why a person’s sleep schedule gets ruined, you get into a habit of staying up late whether it is to complete work, or a lot of people go through this phenomenon called bedtime revenge procrastination, where they stay up late because they wish to have some down time after long days of working and not having time to spend on themselves. These may seem like small things, but they soon add up and can cause sleep issues. But can light therapy help you get on track with your sleep?

What Is Light Therapy And How Does It Help?

Light therapy, sometimes called phototherapy, mirrors the feeling of getting sunshine indoors. It uses a special light that's brighter than your usual house lights but not as harsh as direct sunlight. Usually, you sit near a "light box," you do this for a set time each day, usually at the same time. Think of it as resetting your internal clock, it's a simple, at-home way to tackle certain sleep and mood problems.

Our bodies have an internal clock, called the circadian rhythm, that controls when we feel sleepy or awake. This clock relies on cues from the environment, mainly light and darkness, basically it is supposed to feel down and sleepy when it is night and wake, conscious in the morning, but when you are staying up late and waking up late, it confuses your body and messes up the clock. When this clock gets messed up, you might have trouble falling asleep, staying asleep, or feeling tired all day. Light therapy can help fix this by mimicking natural daylight. The bright light tells your brain it's daytime, which stops it from making melatonin (the sleep hormone) and wakes you up. This can lead to better sleep, a more regular sleep schedule, and less daytime tiredness.

Picking the Right Light Box

Choosing the right light box is important for getting the most out of therapy. It's best to speak to your doctor first to make sure your sleep problems are related to your internal clock and to get advice on the best treatment. If they recommend light therapy, they can tell you how bright the light should be and how long you should use it. When choosing a light box, make sure it blocks harmful UV rays and has the right light intensity (measured in lux). You'll also want to think about the size and style – some sit on a table, others are portable glasses. Choose something that fits your lifestyle, so you'll use it. Many times, people will make the purchase and then find excuses not to use it, try building a routine around it and work towards good sleep.

Timing is everything with light therapy. Depending on your specific sleep problem, you'll usually use the light box either in the morning after you wake up or in the early evening before you start feeling tired. If you have trouble falling asleep at a normal time, morning light is usually best. If you're feeling sleepy too early in the evening, evening light might be better. Look out for side effects like eye strain, headaches, feeling sick to your stomach, or being irritable. Generally, it is safe, but it is best if you consult your doctor to avoid any other issues.

Alpha-gal syndrome (AGS) is a potentially life-threatening allergy to red meat and other products derived from mammals. Unlike typical food allergies that cause immediate reactions, AGS symptoms can appear several hours after consumption. These range from hives and nausea to anaphylaxis and, in rare cases, heart attacks. The syndrome is triggered by a sugar molecule called galactose-α-1,3-galactose (or alpha-gal), which is introduced into the human body through the bite of a lone star tick.

Why are lone star ticks spreading?

Lone star ticks, named for the white dot found on the backs of females, have long been native to the southeastern United States. But in recent years, their range has expanded dramatically — now reaching as far north as Maine and westwards toward the central US. Experts say this is largely due to the warming climate, which has made previously inhospitable regions more suitable for tick survival and reproduction.

This spread is also helped by other factors such as:

• Increased deer populations (which host ticks)
• Urban development that pushes human dwellings closer to wild habitats
• Lack of natural barriers, such as mountain ranges, in some regions

How common is AGS?

The true number of alpha-gal syndrome cases is difficult to determine due to inconsistent data collection and lack of awareness. The Centers for Disease Control and Prevention (CDC) has documented about 110,000 cases since 2010, but estimates suggest the actual number could be as high as 450,000. Many people may never realise their allergic reactions are linked to a tick bite.

What makes these ticks dangerous?

Lone star ticks are notoriously aggressive. They are capable of detecting humans by sensing heat and carbon dioxide and will actively pursue a host. They can even move quickly over short distances, increasing the chances of biting.

The concept of a “tick bomb” — a cluster of tiny juvenile ticks that swarm over anything they encounter — adds another terrifying element to their behavior.

Living with alpha-gal

For those diagnosed with AGS, life can change dramatically. Aside from cutting out red meat (beef, pork, lamb), many patients also have to avoid dairy, gelatin, and even some medications, toothpaste, and medical products derived from mammals. Food choices become limited and dining out risky. In severe cases, even airborne particles from cooking meat can trigger a reaction.

Support groups are growing rapidly, especially in affected regions like Virginia, where community members share coping strategies and advocate for clearer food labelling.

What’s next?

As the climate warms and tick populations expand, AGS may affect millions more. Other tick-borne illnesses like Lyme disease, Babesia, and the deadly Powassan virus are also on the rise.

Yet, despite this growing threat, researchers warn that US funding for tick-borne disease research is shrinking. Experts stress the urgent need for better surveillance, education, and treatment options to confront what could become a nationwide health crisis.

The choice of quitting oral contraceptives is a personal one, usually related to shifting life priorities—whether it's switching to another type of birth control, getting pregnant, or just needing a break from hormone synthetics. But for many women, going off the pill isn't only about changing periods. For some, it can also mean the return of unwanted acne—sometimes more stubborn and long-lasting than the breakouts of your teenage years.

If you assumed your days of fighting breakouts were over, stopping the pill can be a rude shock. Why does this occur, and how can you prevent it? As a health editor to a worldwide audience, I've spoken to dermatologists and sifted through the most recent evidence to give you an in-depth guide to managing post-pill acne.

Why Does Acne Suddenly Break Out After Stopping the Pill?

The birth-control pill is not only a pregnancy-prevention tool—it's also a hormone controller that has a major impact on skin health. Some women are put on the pill simply to manage acne due to its effect of inhibiting androgens (male hormones) and sebum (skin oil) production. When you discontinue the pill, your body needs to re-balance its hormones, which often means a short spike in androgens. This hormonal storm can put the oil glands in your skin into overdrive, producing clogged pores and breakouts.

The transition phase has been likened to "hormonal chaos." Your ovaries, which had been maintained with artificial estrogen and progesterone, suddenly take over their natural role, sometimes compensating by producing more androgens than previously. This rush of oil production sets the stage for the acne-causing bacteria to thrive.

The birth control pill, particularly combination pills containing estrogen and progestin, inhibits this androgen activity. When the pill is discontinued, the body's natural hormonal cycles return, including the production of androgens, which can overburden the skin's oil-controlling systems—especially if your body is genetically predisposed to be sensitive to these hormones.

Not necessarily. How your skin reacts after coming off the pill depends heavily on your genetics and any underlying hormonal imbalances. For instance, some women start the pill in their teens before acne ever truly develops. In these cases, the pill may be silently suppressing a genetic predisposition to acne, which becomes apparent only after discontinuation.

In some women, the recurrence of acne can indicate a pre-existing covered-up hormonal issue, such as polycystic ovary syndrome (PCOS)—a prevalent endocrine disorder that involves high levels of androgens. In these women, the pill corrects PCOS's evident signs, but when it is withdrawn, the underlying imbalance reappears.

Where and How Does Post-Pill Acne Appear?

Hormonal acne tends to appear in the lower third of the face—jowl, chin, neck—and sometimes the shoulders, chest, or back. It tends to be made up of cysts or inflamed, painful pimples that are deep, not blackheads or whiteheads you may have experienced in puberty.

This pattern is related to sites of increased androgen receptor concentration and oil gland function. But everyone's experience is different: some people have solo flare-ups, others experience more widespread outbreaks.

Women with a history of acne in their families or those with naturally higher androgen levels are at increased risk. Stress, food intake, and even gut health can also determine the intensity and longevity of post-pill breakouts.

What Does Post-Pill Acne Look Like?

Hormonal acne tends to appear on the lower third of the face—chinion and jawline, basically—but can crop up on the chest, shoulders, or back. The eruptions can be as mild as blackheads and whiteheads, or as severe and painful as cystic acne. For some, the flare-up fades in a few months; for others, it can last for a year or more, particularly if there are strong genetic components involved.

The timeline is different. Most women see their acne flaring two to six months after stopping the pill. In some, it could improve a few months later as the hormones balance out. But for others—particularly those with a strong genetic inclination toward acne—it might continue for up to a year or even longer.

In the opinion of dermatologists, your acne's severity and duration will usually reflect your body's sensitivity to hormones. If your body responds strongly to even minor hormonal changes, post-pill acne can be more serious and persist for a longer period.

Can Skincare Alone Treat It?

Here's the bad news: skincare can't change your hormones or your genetic sensitivity to androgens. Although regular skincare can help maintain healthy skin, prevent breakouts, and downsize inflammation, in most cases, it is seldom sufficient to treat post-pill acne in moderate to severe forms.

Over-the-counter remedies such as salicylic acid, benzoyl peroxide, and retinoids might provide relief. But dermatologists sometimes prescribe stronger medications, such as:

• Topical antibiotics or retinoids to decrease bacteria and inflammation
• Oral antibiotics in moderate to severe cases
• Hormonal treatments such as spironolactone, which blocks androgen receptors
• Isotretinoin (Accutane) for severe, cystic acne that is nonresponsive to other treatment

Could This Be a Sign of a Bigger Hormonal Imbalance?

Yes. In many cases, post-pill acne acts as a window into your natural hormonal landscape. If your acne is accompanied by other symptoms—like irregular periods, excess facial hair, or unexplained weight gain—it might be worth exploring conditions like PCOS or insulin resistance with your healthcare provider.

Coming off the pill can reveal long-standing imbalances that were previously being managed rather than resolved.

When to See a Dermatologist?

If your acne is bad, ongoing, or emotionally distressing, see a dermatologist. They can diagnose underlying hormonal imbalances, provide effective treatments, and offer advice specific to your needs. Women with symptoms of PCOS—irregular menstruation, excessive hair, or weight gain—may need a referral to an endocrinologist.

Post-pill acne isn't your fault, and it's not permanent. Although it can be an infuriating obstacle, particularly if you thought you could put acne behind you after adolescence, it's also a chance to learn more about your body's individual hormonal map.

If you’re thinking of coming off the pill, talk to your healthcare provider about what to expect and how to prepare. Remember, you’re not alone—and with the right support, clearer skin is within reach.

Falling asleep to the gentle hum of white noise might seem like a good idea, but a brain doctor warns it could actually cause problems later on, especially if you make one big mistake. This expert, Dr. Baibing Chen (known as Dr. Bing online), suggests that trying to sleep better with loud white noise could raise your risk of getting dementia in the future. He personally avoids three things before bed, and making white noise too loud is one of them.

Hidden Danger of Loud White Noise

Dr. Bing explains that many people use white noise machines to block out annoying sounds like traffic, a partner's snoring, or even a dog licking its paw in the middle of the night. But he warns that if the machine is too loud, it can slowly damage your hearing. He highlights that losing your hearing is one of the biggest risk factors for dementia when you get older. While there's no strong proof that white noise itself directly causes dementia, some studies do suggest that being exposed to a lot of noise over time, including very loud white noise, might be linked to a higher chance of developing dementia.

What Exactly Is White Noise and Does It Help You Sleep?

The Sleep Foundation describes white noise as a type of "broadband noise" that includes all sounds our ears can hear. Think of the static hiss from an untuned radio or the gentle hum of a fan – these are common examples of white noise. Studies on whether white noise actually helps you sleep have shown mixed results.

Some research found that white noise helped newborn babies fall asleep faster, and also helped adults living in noisy parts of New York City drift off more quickly and get better sleep. However, in some cases, white noise actually made it harder for people to fall asleep. This suggests that whether it helps or not really depends on each person and their specific situation.

How to Use White Noise Safely

You can buy special white noise machines from stores, or you can use cheaper options like smartphone apps, which you can find in app stores. If you enjoy nature sounds, pink noise might be a better choice for you, as it includes calming sounds like rain, waterfalls, and flowing rivers. The Sleep Foundation says that some therapists often use pink noise to help treat hearing problems or ringing in the ears (like tinnitus). Here are some safety tips for listening to white noise.

Keep the volume low

Dr. Bing advises setting your white noise machine to a maximum of 50 decibels. This is similar to the quiet hum of a refrigerator.

Maintain a safe distance

Place the machine at least 30 centimeters (about a foot) away from your bed, especially for children.

Address hearing loss

Untreated hearing problems can lead to loneliness and a decline in thinking abilities, both of which increase dementia risk.

Get your hearing checked

The Alzheimer's Society recommends regular hearing tests, especially if you're between 40 and 65, as hearing loss can be an early sign of dementia or increase your risk.

Consider hearing aids

There's evidence that using hearing aids might help slow down thinking problems related to dementia.