Periodically battling insomnia has deepened my empathy for clients facing similar struggles. Interplay with personal experience, I am always on the lookout for new strategies to help my clients sleep better and have good nights.

Sleep is a luxury in the fast world we are living in. For many people, the time before drifting off to sleep becomes a mental arena of racing thoughts and worry. Overthinking at bedtime not only delays sleep but can also lead to long-term insomnia. However, a simple and innovative method called cognitive shuffling may be the solution you’re looking for. Let’s explore how this technique works and how it can transform your bedtime routine.

Nightly Battle With Overthinking

One of the common problems that people with stress, anxiety, or depression experience is overthinking before bed. As the day winds down, the distractions that kept our worries at bay fade, leaving room for intrusive thoughts to take over. According to experts, this mental chatter often exacerbates insomnia and makes restful sleep seem unattainable.

Other distractions resorted to are social media scrolling or binge-watching TV series, which might interrupt the sleeping cycle of the body. Cognitive shuffling, therefore, is a better and more structured way to quiet the mind in preparation for sleep. It prevents your brain from following the upsetting trains of thought that build up to anxiety and guides it toward relaxing and getting to sleep.

What Is Cognitive Shuffling?

Cognitive shuffling is a mental exercise that keeps your brain lightly engaged with random, unrelated thoughts. The idea is to keep your mind occupied enough to distract it from racing thoughts without overstimulating it. Unlike problem-solving or planning, this technique disrupts the processes that fuel overthinking, such as memory recall and evaluation.

It quickly came to attention within social media pages such as TikTok, whose users claimed to have an uncanny ability to make thoughts "scramble" so much so that it's nearly impossible to concentrate on your mind's worries. The activity supports randomness and creativity but in return, disallows your thoughts to fall deeper into anxiety and stress.

Why Cognitive Shuffling Works

The science of cognitive shuffling is explained through the fact that it creates a light cognitive load. Focus on simple, unrelated words or images guides the brain into relaxing in a relaxed manner. This method does not allow the brain to get deeper into complicated emotional thought patterns that hinder sleep.

For example, as you mentally shuffle through random words, the brain's tendency to connect ideas is interrupted. This shift moves you away from high alertness and closer to a dreamy, drowsy state where sleep comes more naturally.

How to Practice Cognitive Shuffling

Implementing cognitive shuffling is straightforward and requires no special tools. Here's a step-by-step guide to get started:

1. Select a Word: Use a neutral word, such as "bedtime." This will be your anchor for the exercise.

2. Disassemble the Word: Focus on the first letter of your selected word, such as "B" in "bedtime." Think of a word beginning with that letter, like "broom." Imagine it clearly in your mind.

3. Repeat With Other Letters: Go to the next letter ("E") and think of another word, such as "elephant." Continue this process for each letter in your chosen word.

4. Visualize and Breathe: As you think of each word, pair it with your breathing. Inhale while choosing the word, and exhale as you visualize it. This added focus on breathing helps calm your body.

5. Recognize Distractions: If thoughts interrupt, acknowledge them without judgment and refocus the mind back on the exercise.

6. Repeat Until Sleep Sets In: Continue to shuffle through words and letters as you please until you fall asleep.

Expert Tips for A Good Night's Sleep

Cognitive shuffling is easy; however, it requires some practice to master. A few tips that can make it even better:

• Avoid logical sequences or related words. The more random, the better.
• Select simple, nonstiming words and images
• It may take a few nights before you notice the difference, so do not get discouraged.
• Try cognitive shuffling, even on nights when you do not feel particularly anxious.

This will help the technique to feel more natural when you need it most.

Regular practice of cognitive shuffling doesn't just help you fall asleep faster; it can also improve the overall quality of your sleep. Nighttime anxiety that ranges from mild to full-scale racing thoughts is reduced through effective cognitive shuffling, which may bring a wake-up time down.

This technique may also be a useful tool in managing stress and intrusive thoughts during the day. Incorporating cognitive shuffling into your mental health toolkit can help build resilience against the daily stressors that often disrupt sleep.

It doesn't have to be a nightly nightmare. Cognitive shuffling is simple, effective and drug-free to calm your racing mind and create a peaceful pathway to sleep. Eliminate the noise and enjoy a quieter, restful night's sleep as you swap the constant stream of thoughts to random words that don't seem related in any way.

If you are ready to reclaim your sleep, try cognitive shuffling tonight. With practice, you may discover that this somewhat unorthodox but very powerful approach is the magic bullet that stops your thoughts from running amok and lets your body and mind get the rest they need.

Dementia is a global issue affecting many people throughout the world. Many people believe that this cognitive disease only affects memory; it is much more complicated than that. It changes the way they behave, the way they think as well as making common activities difficult. One such issue arises during summer.

Experts have warned people who care for dementia patients, whether it is a family member or someone to whom you are close with. Heatwave can bring about a unique problem for people who have dementia: dehydration. Experts warn that people experiencing declining brain function may not realize they're getting too warm, putting them at higher risk of heatstroke and dehydration.

Why Heat is a Bigger Risk for Dementia Patients

The Alzheimer’s Society explains that someone living with dementia might not know they're overheating or feel thirsty in the same way others do. They might continue to wear heavy clothes, refuse to drink water, or stay in direct sunlight without understanding the danger. This increased risk is due to their cognitive decline, which affects how they perceive warmth and thirst. It's crucial for caregivers to understand these challenges to protect their loved ones during hot weather.

Recognizing Subtle Signs of Overheating

Dementia, including conditions like Alzheimer's disease, affects many people. While there isn't a cure, treatments can help with the symptoms. However, many of these symptoms can make hot weather very uncomfortable for someone with dementia.

A person with dementia might not be able to say they're hot, but their body will often give clues. Watch for signs like red skin, restlessness, sleepiness, not wanting to eat, or clammy (sweaty) skin. These all mean they might be getting too hot. It's important to pay attention to these signals.

Sometimes, people with dementia might push away help because they're confused or scared. When you offer help, use a calm and gentle voice. You could suggest, "Let's have something cool to drink," or "It's time to relax in a cool room for a bit." For quick comfort, put cold, damp washcloths or cooling towels on their neck or wrists. These simple actions can be very soothing and really help, even if they can't ask for it themselves.

Common Dementia Symptoms to Watch For

Dementia encompasses various forms like Alzheimer's disease, vascular dementia, and Lewy body dementia. While symptoms can differ, early signs often include:

• difficulty following conversations or finding the right words
• confusion about time and place
• mood changes
• trouble concentrating
• memory loss
• difficulty with familiar daily tasks (like managing money).

If you suspect you or a loved one might have dementia symptoms, it's important to consult a doctor. More information is available on the NHS website.

Tips To Make Hydration Easier

Keep Drinks Easily Accessible

Place cups or pitchers of water where they are easy to see and reach. This is particularly important for those who have trouble moving around and can't easily get up to make a drink for themselves. Ensuring drinks are within their immediate grasp encourages more frequent sips throughout the day.

Make Drinking Appealing and Simple

Choose clear cups so the liquid inside is visible, or use brightly colored mugs to draw attention to them. Make sure the cup is placed directly in their line of sight. Opt for cups that are easy to hold – not too heavy or oddly shaped – and consider providing straws to make drinking even easier and more comfortable.

Drink Together and During Meals

Sharing a drink can encourage your loved one to hydrate. Sit down with them for a cup of tea or a soft drink. Also, make a point of ensuring they are drinking fluids regularly during mealtimes, as this is a natural time to consume liquids alongside food. This routine can help boost their daily fluid intake.

Use Reminders and Prompts

Help your loved one remember to drink regularly by placing notes or signs around the house. You can also set up phone reminders or use an alarm clock to prompt them to drink throughout the day. These gentle nudges can be very effective in establishing a consistent hydration routine.

Offer Foods Rich in Water

Supplement water and other beverages with foods that naturally contain a lot of fluid. Good options include ice lollies, jelly, ice cream, and soup. Fruits like melon are excellent choices due to their high water content. Special "water sweets" or gel drops can also be a fun and effective way to help someone stay hydrated.

As India becomes the new and latest nation witnessing the for weight-loss drugs frenzy, Novo Nordisk’s Wegovy challenges Eli Lilly’s Mounjaro in a high-stakes obesity treatment challenge. While early trial results show Mounjaro as the clear winner but what works for you can be different and personalised. Here is a detailed breakdown of every aspect of both the drugs to help you make a informed healthy decision.

Four years after receiving the green light from the US Food and Drug Administration (FDA) and following closely on the heels of Eli Lilly's Mounjaro's launch in India, Danish pharmaceutical giant Novo Nordisk has finally brought Wegovy to India—a launch that has the potential to drastically transform the way the nation treats obesity.

Wegovy, with its foundation in the semaglutide molecule and classification among the glucagon-like peptide-1 (GLP-1) receptor agonist class, is now sold in Indian markets as a once-weekly injectable for managing chronic weight and reducing cardiovascular risk. With its presence across dosages (0.25 mg to 2.4 mg), the drug is set to tackle an ever-growing concern—India's rising obesity epidemic.

The timing is strategic as India’s obesity burden has swelled over the past decade, with recent government data indicating that nearly 24% of women and 23% of men aged 15 to 49 are overweight or obese—a sharp increase from 2015. The numbers are even more alarming considering that India now has over 1.4 billion people.

Wegovy comes not long after the launch of Mounjaro, Eli Lilly's own GLP-1 and GIP dual agonist, sparking intense competition in what's projected to be a $150 billion worldwide market in the early 2030s. With semaglutide about to lose its patent protection in India by 2026, local generic players are also in a mad dash to roll out affordable substitutes.

What is Wegovy?

Wegovy (semaglutide) is a prescription FDA-approved medication for weight reduction and lowering cardiovascular risk in obese or overweight individuals with the associated conditions. It is a GLP-1 mimetic hormone that acts in the gut to affect hunger, glucose handling, and gastric motility. Wegovy slows gastric emptying and triggers a sense of fullness to decrease total food consumption and facilitate maintenance of weight loss.

Clinical trials indicate patients taking Wegovy lose an average of 15% of their body weight when coupled with lifestyle changes. Novo Nordisk India MD Vikrant Shrotriya said that "One in three patients achieve 20% weight loss with the higher dose of Wegovy."

How Wegovy Works?

Wegovy (semaglutide) is part of a class of drugs called GLP-1 receptor agonists—short for glucagon-like peptide-1. They are intended to replicate the activity of a naturally occurring hormone found in the body that assists in blood sugar, appetite, and digestion regulation. Wegovy acts through multiple body processes, including:

• Spurring insulin release following meals, assisting in reducing blood sugar levels after meals
• Blocking glucagon secretion, a hormone that usually increases blood sugar
• Slowing down the process of digestion by delaying gastric emptying
• Suppressing appetite by evoking signals of satiety in the brain and thus reducing food consumption

Wegovy vs Mounjaro: Which Helps In Losing More Weight?

Eli Lilly's Mounjaro has raised the bar. Published clinical trials in The New England Journal of Medicine demonstrate that Mounjaro (tirzepatide) provides a relative 47% more weight loss than Wegovy—20.2% vs. 13.7% on a 72-week trial. Mounjaro patients lost an average of 22.8 kg, versus 15 kg with semaglutide.

FEATURE	WEGOVY	MOUNJARO
Drug Class	GLP-1 receptor agonist	Dual GIP and GLP-1 agonist
Type	Semaglutide	Tirzepatide
Frequency	Once weekly	Once weekly
Use	Obesity, cardiovascular risk reduction	Type 2 diabetes (off-label for obesity)
Dosage	0.25–2.4 mg	2.5–15 mg
Average Weight Loss (based on early trials)	15%	20.2%
Cost in India	₹17,345–26,015/month (high dose)	₹3,500–₹4,375 (low doses)
Side Effects	Nausea, vomiting, fatigue, GI issues	Nausea, vomiting, dizziness, GI issues

Wegovy vs Mounjaro: Pricing and Access

Though the price of Wegovy is between ₹17,345 ($201) and ₹26,015 ($302) per month based on the strength, this comes in comparably close to Mounjaro. Pricing, however, will be a concern for an Indian market in general, being price-sensitive. Generics are looming as early as 2026, and with that, pricing strategies will hold paramount importance for both pharma giants.

Wegovy vs Mounjaro: Safety and Side Effects

Both Wegovy and Mounjaro have warnings in their boxed warnings regarding the possibility of cancer of the thyroid. The side effects seen commonly include diarrhea, nausea, constipation, vomiting, and reaction. Gallbladder problems, pancreatitis, and depression are seen rarely by users.

Precautions Before Starting Wegovy or Mounjaro

The patients should go to their physicians before starting either therapy, particularly if they have:

• History of thyroid cancer or endocrine disorders
• Pancreatitis
• Severe gastrointestinal diseases such as gastroparesis
• Kidney or liver disease
• Mental health issues, such as depression

How Important Is Wegovy Launch For India's Weight-Loss Struggle?

With the introduction of Wegovy, Indian patients now have access to one of the greatest and most science-based weight-loss medications in the world. But the ultimate question is whether its clinical advantage will ever make a difference in India in actual practice, considering the variations in access to healthcare, insurance, and compliance by patients.

There is also a significant factor for doctors treating type 2 diabetes and cardiovascular disease patients. Wegovy's dual function of facilitating weight loss as well as heart disease risk reduction has the potential to be a game-changer in preventive care.

India stands at the crossroads of battling obesity. With two next-generation injectable drugs now on offer, the future of physician-assisted weight loss in India is rapidly changing. Which one gains the upper hand, either Wegovy or Mounjaro, one thing is certain—doctors and patients now have more options, more information, and more promise.

As access grows and research ensues, actual-world evidence from India will inform the application, optimization, and local adaptation of these therapies. For the moment, Wegovy's introduction to the Indian market represents a milestone as well as an urgently needed wake-up call in the narrative around obesity care in the country.

It is not an unknown fact that we produce a tremendous amount of waste each year. However, many of us are unaware of the actual numbers. According to 2025 Statistica, global plastic waste generation has grown sevenfold in the past four decades. We have reached 360 million tons of plastic waste per year. The concerning fact that this number keeps increasing, researchers have been actively looking at ways to eliminate this wastage. A new study may have found an effective way to do so.

A new study published in Nature Chemistry suggests it is possible to turn common plastic waste to be turned into paracetamol, a common painkiller. Researchers have found a new way to make paracetamol from everyday plastic waste, which is much better for the planet than how it's made now. This new method could completely change how we produce this medicine, making it much more sustainable and eco-friendly.

Problem with Traditional Paracetamol Production

Right now, a big issue that we are facing is that making paracetamol relies on fossil fuels like crude oil, which are limited resources and will eventually run out.

Researchers emphasize that this is an old way of making medicine and is also a big reason for climate change. Factories that produce paracetamol use a lot of fossil fuels every year, releasing harmful gases into the air. It's not a sustainable process, and it contributes a lot to our environmental problems.

Solution to Plastic Pollution

This exciting new discovery also helps tackle a huge problem, which is plastic waste. A type of plastic called PET (polyethylene terephthalate), which is found in water bottles and food packaging. All the waste we create it ends up in landfills or polluting our oceans, causing serious damage to the environment. Even though we can recycle PET, the current methods often create products that still add to plastic pollution. This new method offers a way to truly transform that waste.

Scientists at the University of Edinburgh found an interesting way to use a common germ called E. coli. They changed the E. coli's genetic code, basically reprogramming it. This changed E. coli can then take a substance from PET plastic, called terephthalic acid, and turn it into the main part of paracetamol. It's like a tiny, living factory! They use a process similar to brewing beer to speed up this change, turning plastic waste into paracetamol in less than 24 hours.

Sustainable and Efficient Production

One of the best things about this new way of making paracetamol is how environmentally friendly it is. It works at room temperature, so it doesn't need a lot of energy. Plus, it creates almost no carbon pollution, making it a truly sustainable way to produce medicine. The results were very successful, about 90% of what they produced from the plastic became paracetamol. While they still need to figure out how to make it in larger amounts for widespread use, this is a huge step forward for creating medicines in a way that's good for our planet.

Future of Sustainable Manufacturing

This research really shows the power of engineering biology. This field uses engineering ideas to harness what living things can do to create new products. As Professor Stephen Wallace, who led the study, explains, this work proves that traditional chemistry can team up with engineering biology to create "living microbial factories." These microbial factories can produce useful chemicals in a sustainable way, cutting down on waste, greenhouse gas emissions, and our reliance on fossil fuels.

The study, which was published in Nature Chemistry, got funding from EPSRC CASE and the pharmaceutical company AstraZeneca. This discovery proves that PET plastic isn't just trash; it can be transformed by tiny organisms into valuable new products, even ones that can help treat diseases.