Getting good-quality sleep does more than just help you wake up refreshed—it could also extend your lifespan. A 2023 study found that people who consistently fell asleep easily, stayed asleep through the night, and woke up feeling rested had a significantly lower risk of early death, and were 30% less likely to die from any cause, 21% less likely to have heart disease, 19% lower risk of cancer, and 40% lower risk from other causes.

Given these benefits, it’s no wonder many turn to supplements to improve their sleep. Two of the most popular options are melatonin and magnesium. But which one truly helps you drift into deep, peaceful sleep?

Role of Melatonin In Sleep

Melatonin is a hormone naturally produced by the body that helps signal it’s time to sleep,” says Kenneth Lee, M.D., medical director of the Sleep Disorders Center at UChicago Medicine. According to the Mayo Clinic, melatonin levels rise in the evening when it gets dark and drop in the morning with daylight. “It regulates your circadian rhythm, telling your body when to rest,” adds dietitian Stephanie Crabtree, M.S., R.D.

Melatonin production stays steady through young adulthood but begins to decline after age 40, according to the Cleveland Clinic. That’s one reason melatonin supplements are often studied for older adults. Dr. Lee notes that it can be especially helpful for issues like jet lag, shift work, or misaligned sleep schedules. “If you’re someone who can’t fall asleep until 1 a.m. but need to wake up early, melatonin taken at the right time can help shift your body clock,” he explains.

A 2022 review in Neuroscience & Biobehavioral Reviews found that melatonin helped people with sleep and neurodevelopmental disorders fall asleep faster and stay asleep longer. However, research is mixed for those using it as a general sleep aid. A Sleep Medicine Reviews analysis of 24 studies concluded that melatonin may help some people but is not consistently effective for all.

Side Effects of Melatonin

According to the Mayo Clinic, oral melatonin can sometimes cause headaches, dizziness, or nausea. Less common effects may include mild tremors, anxiety, or confusion. It can also interact with medications such as blood thinners, diabetes drugs, and contraceptives, so it’s important to consult your doctor before use.

How Magnesium Supports Better Sleep

Magnesium is a vital mineral involved in hundreds of body processes, including those linked to rest. “It helps calm the nervous system, relax muscles, and regulate neurotransmitters, which together promote sleep,” says Crabtree. It also supports the body’s natural production of melatonin.

Unlike melatonin, magnesium doesn’t directly trigger sleep but may improve relaxation and reduce nighttime restlessness. “It helps regulate GABA, a neurotransmitter that quiets the brain,” says Dr. Lee. A 2024 study in Sleep Medicine: X found that magnesium L-threonate supplementation improved sleep quality, though the results were based on self-reported data. “In my experience, some patients find magnesium helpful, while others notice little change,” Dr. Lee adds.

Side Effects of Magnesium

According to Dr. Lee, magnesium may cause nausea, diarrhea, or stomach cramps, especially at high doses. The NIH also notes that it can interfere with certain medications, including antibiotics, diuretics, and drugs for osteoporosis or acid reflux.

Melatonin vs. magnesium: Which Is Better?

Research remains inconclusive on which supplement works best. “Melatonin may help if your main issue is falling asleep, or if you’re adjusting to jet lag or shift changes,” says Crabtree. “But magnesium can be more effective for restless nights or tension that keeps you from relaxing. It also supports deep, restorative sleep and can be used safely for longer periods.”

Natural Ways To Sleep Better

• Practicing good sleep hygiene: Use your bed only for sleep and intimacy, avoid screens or heavy meals before bed, and create a calming pre-sleep routine.
• Trying cognitive behavioral therapy for insomnia (CBT-I): This structured approach helps retrain your mind and body for better sleep.
• Getting screened for sleep disorders: Persistent sleep problems may signal conditions like sleep apnea or restless legs syndrome, which require medical care.

Dietary supplements are meant to complement your diet, not replace medical treatment. They are not designed to diagnose, treat, or cure illnesses. Always consult a healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding, or considering giving it to a child.

Experts and social media users are warning people about the herbal drink ‘Feel Free’ and other products containing kratom, a compound that acts in ways similar to opioids, according to NBC News. The Food and Drug Administration (FDA) has also raised concerns, noting that kratom-based items—derived from a plant native to Southeast Asia—are being sold in gas stations, convenience stores, and vape shops across the United States. This growing availability has sparked questions: What exactly is kratom, and why has it been banned in several U.S. states?

What Is Feel Free?

‘Feel Free’ is a small blue-bottled herbal tonic made by a company called Botanic Tonics. Its key ingredients are Kratom (Mitragyna speciosa) and Kava (Piper methysticum), plants with long histories of traditional use, kratom in Southeast Asia and kava in the South Pacific.

Though often marketed as natural mood boosters, experts caution that their effects on the brain and body are complex and potentially risky. When taken together, kratom and kava can produce sensations of calm euphoria or mental clarity, but they may also trigger side effects and dependency over time.

What Is Kava or Kratom Found in Feel Free Drinks?

Kava- and kratom-based drinks are often promoted as energy or mood-enhancing beverages, yet some users say they can be habit-forming. Kratom works as a stimulant in smaller amounts and acts like an opioid at higher doses, while Kava produces calming, sedative effects, making it popular for easing anxiety or stress.

Although kava is not known to be physically addictive, using it frequently or combining it with alcohol has been associated with liver damage. Many regular consumers of ‘Feel Free’ report needing multiple bottles daily to function normally or to prevent fatigue and irritability. This growing tolerance and dependence echo patterns seen in other substance use problems.

FDA Does Not Approve Kava or Kratom

According to the National Institutes of Health (NIH), the FDA has not approved kava for treating any medical condition. It is available only as a dietary supplement, and in 2002 the agency issued a warning linking kava-containing products to serious liver injury, including liver failure. The FDA recommends speaking with a healthcare provider before using any kava-based supplement.

So, Is 'Feel Free' Safe to Consume?

Botanic Tonics, the company behind Feel Free, told The Independent that the NBC News story contained “false and misleading statements” and that it had received no reports of severe addiction from customers. In 2023, however, the company agreed to pay $8.75 million to settle a class-action lawsuit accusing it of not disclosing kratom-related riskswithout admitting any wrongdoing.

While the product is sold legally in many health food shops and gas stations, that does not mean it’s risk-free. Because neither kratom nor kava are regulated or approved by the FDA, there is little oversight on their safety or how they interact when combined in drinks like Feel Free. Some countries have completely banned kratom, and several U.S. states and cities have restricted its sale. Still, public awareness remains limited, and many consumers—particularly younger people, may not realize they’re consuming ingredients that could lead to dependence.

‘Feel Free’ might look like a typical energy drink, but the blend of kratom and kava carries genuine health risks, especially for people who rely on such products to cope with stress or boost focus. That short burst of energy or calm may come at a far greater cost in the long run.

Delhi Air Quality Index (AQI) Level Today, 03 November 2025: Delhi’s air quality took a sharp downturn on Monday, slipping deep into the “very poor” category as pollution levels surged across the capital. At 9 a.m., the Air Quality Index (AQI) reached 316, according to data from the Air Quality Early Warning System (EWS).

Forecasts suggest that the air quality will stay “very poor” on November 3 and 5, and could worsen to “severe” on November 4. Experts expect this trend to continue throughout the week. With Diwali week behind us, the question now is, what is driving this sudden decline in Delhi’s air quality?

Delhi Air Quality Worsens

The air in Delhi and the wider NCR has been deteriorating steadily since Diwali ended. On Monday, November 3, the national capital recorded an overall AQI of 324 at 6:05 a.m., according to the Central Pollution Control Board’s (CPCB) Sameer app, keeping it in the “very poor” range. The Air Quality Early Warning System predicts this pattern will continue for several more days, with the AQI possibly dipping into the “severe” category on November 4. Despite the festivities being over, pollution levels remain high, raising concern over what’s causing the continued decline.

Farm Fires Add to Delhi’s Pollution

The Decision Support System (DSS) for air quality management has not updated its latest data, but its October 30 forecast showed that farm fires were responsible for roughly 9% of Delhi’s PM2.5 pollution, with Haryana’s Jhajjar district contributing the most at about 10.66%. Earlier in the season, Delhi’s PM2.5 contribution from stubble burning had stayed below 1%, but in early November, it climbed to around 2%. This rise shows the usual seasonal spike in farm fires, which typically peaks in early November.

Other Factors Behind Delhi’s Falling Air Quality

Delhi’s poor air is not caused by one source alone. Vehicle emissions, construction and demolition dust, and industrial discharge all play major roles in making the air toxic. Seasonal triggers such as stubble burning in Punjab and Haryana and leftover Diwali fireworks make the situation worse. Winds blowing from the northwest carry smoke from these fires directly into Delhi. According to EWS data, wind speeds dropped below 5 kmph on the night of November 2, allowing pollutants to stay close to the ground rather than dispersing.

Why Delhi Suffers More During Pollution Season

Delhi’s geography makes it especially prone to pollution build-up. The city sits in a low-lying plain surrounded by hills and plateaus, forming a basin that traps smog and fine particles. As winter sets in, the cooler air and frequent temperature inversions make the problem worse, preventing pollutants from rising and dispersing into the upper layers of the atmosphere.

Starting November 1, the Delhi government began enforcing the Commission for Air Quality Management (CAQM) directive across the NCR and nearby regions.

The rule bans entry of commercial vehicles that are either not registered in Delhi or fail to meet BS-IV emission norms. Only vehicles powered by CNG, LNG, electricity, or those compliant with BS-VI standards are allowed into the city.

According to official data, October ended on a worrying note for Delhi. The city’s average AQI for the month stood at 223, ranking it in the “poor” category and marking it as the second-worst October for air quality in the past five years.

Whether you have been bed rotting, taking a lazy nap on a cold Sunday, or simply trying to sleep better this fall, you might be tempted to try the viral “potato bed.” The cozy sleep setup is trending on TikTok, where users are layering their blankets and pillows into potato-shaped nests and inspiring thousands of others to do the same.

Insomnia affects roughly one in three people in the UK, leaving many unable to fall or stay asleep, and this viral “potato bed” trend is being hailed online as a possible fix. In a clip shared on October 29, TikTok creator @alicekateea demonstrated how she built her own potato bed, later claiming, “I had the best night’s sleep ever, omg.”

Her video shows her arranging a fitted sheet with blankets and pillows before curling up inside. Since then, the trend has sparked debate across social media, with many questioning whether the hack actually works, and what sleep experts think about it. Below, we look at why this trend went viral and whether it truly delivers better rest.

What Is the Viral ‘Potato Bed’ Hack?

It is easy to see why the potato bed has caught on so quickly. The setup takes only a few minutes and uses things you likely already own, a fitted sheet, a few pillows, and some blankets, yet the result looks instantly inviting. To create your own, start by clearing your bed and flipping a fitted sheet upside down so the elastic faces up. The elastic edge is what helps form the signature potato shape.

Next, line the inside edges with pillows or folded blankets to form soft, rounded sides. Rearrange and fluff them until you have a snug, oval-shaped nest. For extra comfort, spread one blanket along the bottom, then pull another one over yourself. Once you’ve built your potato, imagine you’re a melting pat of butter — climb in, sink down, and let yourself relax completely.

Is the Viral ‘Potato Bed’ Hack Useful for Sleeping?

The “potato bed” creates a soft, cocoon-like sleeping space that resembles a baked potato. It looks warm and comforting, but does it actually improve sleep quality? Hannah Shore, Head of Sleep Science at Mattress Online, offered her insight into the trend’s possible pros and cons. She explained that if you enjoy being wrapped up and surrounded by warmth, you may find it easier to drift off inside a potato bed. The snug pressure from the cushions mimics the feeling of being held, similar to the soothing effect of a weighted blanket. “That gentle pressure triggers the release of feel-good hormones, helping you feel calm, content, and ready for sleep,” she said.

Still, experts note that the potato bed won’t suit everyone. Not everyone enjoys sleeping in a tightly wrapped or enclosed space, and for some, it may even make falling asleep harder.

Our Body Temperature Needs to Drop a Couple of Degrees to Get Good Quality Sleep

According to Hannah, the main concern lies in temperature control. “Adding more pillows and blankets can reduce airflow, trapping warm air around the body,” she explained. “During sleep, our core body temperature needs to drop slightly for us to reach the deep, restorative stages of sleep.” She also pointed out that support can become an issue. “Mattresses and pillows are designed to support your body in specific ways. By stacking too many cushions or blankets, you could reduce that support, which might leave you sore or stiff in the morning.”

Her verdict? “The potato bed is similar to a nest bed — it has raised sides and plenty of blankets that create a snug feeling. It’s perfect for lounging or a short nap, but not ideal for an entire night’s sleep.”

Nobody sleeps perfectly every night, and that’s normal. It’s still important to pay attention to how we rest, since good sleep affects everything from mood to physical health.

While sleep experts remain divided on whether the potato bed actually helps, they all agree on one thing: real rest depends on consistent sleep hygiene. That means building a wind-down routine, keeping a regular sleep schedule, and maintaining healthy daily habits like exercising, eating well, and managing stress.