A wave of social media posts has sparked curiosity around a simple bedtime habit: switching off your Wi-Fi router at night. Some claim it boosts sleep quality, reduces headaches, and even improves mental clarity. But is there any science to back this? Here's what experts say happens when you turn off your Wi-Fi for seven nights in a row.

Does Wi-Fi Radiation Affect Your Body?

Wi-Fi routers emit non-ionising radiation — a low-level form of electromagnetic radiation (EMF) — that is widely considered safe under normal household exposure. Dr Hiran S. Reddy, consultant physician, diabetologist, and critical care specialist at Gleneagles Hospital, Hyderabad, who spoke to Indian Express said that for most people, turning off the router is unlikely to cause any physiological changes.

“WiFi devices emit low-level, non-ionising radiation, which current scientific consensus deems safe at everyday exposure levels,” he explained.

However, Dr Reddy noted that people who report heightened sensitivity to electromagnetic fields — a condition known as electromagnetic hypersensitivity — may experience perceived relief from symptoms like headaches, fatigue, and sleep disturbances. But clinical evidence for this condition remains inconclusive.

Is Sleep Impacted by Wi-Fi Signals?

Dr Sudhir Kumar, consultant neurologist at Apollo Hospitals, Hyderabad, speaking to Indian Express told that most studies on Wi-Fi radiation have been conducted on animals. “There’s no conclusive evidence that Wi-Fi disrupts melatonin production from the pineal gland or interferes with human sleep,” he says.

He explains that Wi-Fi routers typically operate at 2.4 GHz or 5 GHz frequencies, which emit far less energy than a mobile phone held close to the head. At common indoor distances (1–2 metres), the signal strength drops significantly, making it unlikely to influence melatonin or sleep in any measurable way.

The Real Sleep Disruptor: Screen Time

Interestingly, both doctors agree that if anything is affecting sleep, it’s likely the screen time, not the router itself. Blue light emitted from phones, tablets, and laptops interferes with the pineal gland and suppresses melatonin — the hormone that regulates the sleep-wake cycle.

“Disabling Wi-Fi might reduce digital engagement, particularly screen exposure late at night. That can indirectly improve melatonin production and sleep quality,” says Dr Reddy.

Better Sleep Hygiene, Not Less Radiation

While switching off your Wi-Fi router for seven nights won’t likely cause direct changes in your brain or body, it may lead to better bedtime routines. Less internet access could mean fewer late-night scrolls, reduced digital distractions, and an earlier wind-down — all of which support better sleep hygiene.

“Quality sleep enhances everything from mood and cognitive function to immune health,” Dr Reddy noted.

What Does The Study Say?

As per the 2020 study published in the International Journal of Hygiene and Environmental Health, titled: Spending the night next to a router – Results from the first human experimental study investigating the impact of Wi-Fi exposure on sleep, a night of Wi-Fi exposure doesn’t seem to cause sleep problems for healthy young men — but it might make very subtle changes in brain activity that scientists are still trying to understand.

How Was The Study Conducted?

Researchers studied how Wi-Fi exposure might affect sleep. They invited 34 healthy young men (average age around 24) to stay in a sleep lab for five nights. The first night helped them get used to the lab. Then, they had two test nights — each one following a “normal” night to compare results.

During the test nights, some participants were exposed to Wi-Fi signals (at 2.45 GHz, like your home router), while others got fake (sham) signals. The researchers didn’t tell the participants which one they were getting. Sleep was measured in two ways:

Subjective sleep: How well participants felt they slept (through a questionnaire).

Objective sleep: What actually happened in their brains and bodies during sleep (measured using special equipment called polysomnography).

What They Found

The Wi-Fi signals did not cause any major or noticeable effects on:

• How well participants thought they slept
• The general structure and stages of their sleep (called sleep macrostructure)

However, a detailed look at brain activity showed a small change:

There was a slight decrease in brain wave activity in the alpha frequency range (8–11.75 Hz) during deep (non-REM) sleep when Wi-Fi was on. This change is called a reduction in EEG alpha power.

What It Means

Wi-Fi signals didn’t seem to change how people felt they slept or the main parts of their sleep.

There was a small, measurable brain activity change, but it’s unclear if this has any real impact on health or sleep quality.

There was a time when skincare felt like a competitive sport. People layered acids, scrubbed their faces raw, and measured success in stings, peels, and redness. But times are changing. A new, science-backed wave is sweeping in, one that values results without leaving your skin feeling like it has been through a survival reality show.

From Shelf Overload to Skincare Simplicity

The modern approach is a gentler, more measured one: using well-formulated products that are kind to the skin barrier but still pack enough punch to make a visible difference. And the best part? You only need a few steps, not a 12-item shopping list.

The Four Steps That Actually Work

Malini Adapureddy, Founder of Deconstruct Skincare, swears by a routine that’s simple enough to remember before coffee and effective enough to see results in weeks. Designed for Indian skin and climate, this four-step method covers the essentials: cleansing, treating, moisturising, and protecting.

Step 1: The Clean Slate

Step 2: The Targeted Glow Shot

Unlike some actives that feel like they’re burning through your soul, this combination is gentle enough for daily use.

Step 3: The Barrier Hug

Step 4: The Non-Negotiable

Why Gentle Works Better Than You Think

Consistency is the secret here. When your skin isn’t constantly fighting irritation, it can focus on repairing itself, building resilience, and looking better over time.

If you’ve been coughing for weeks, blaming it on “lingering winter sniffles” or chalking it up to “just getting older,” it might be time to step away from the cough syrup and lean in for some uncomfortable truth. Your cough could be more than a seasonal annoyance. In rare but serious cases, it could be a red flag for a life-limiting condition called pulmonary fibrosis.

What is Pulmonary Fibrosis?

In plain terms, “pulmonary” means lungs, and “fibrosis” means scarring. It’s a serious, progressive condition where lung tissue becomes scarred and stiff, making it increasingly hard to breathe.

Reportedly, there’s currently no cure. Treatments exist, but they mainly slow down the damage rather than reverse it. The sooner you get diagnosed, the better your chances of managing symptoms and that’s where spotting the signs early is crucial.

Symptoms to Watch For

Shortness of breath (especially when climbing stairs or speed-walking to catch the bus)

Why That Cough Happens

Coughing is your body’s bouncer, booting out anything that might harm your lungs — dust, smoke, rogue crumbs, the works. The process involves your vocal cords clamping shut, then snapping open with a burst of air.

With pulmonary fibrosis, this reflex can get stuck on a loop. Coughing irritates the vocal cords, which makes you cough more, which irritates them further, a vicious cycle that can turn even a quiet cup of tea into a coughing fit.

The Four Flavours of Cough

Acute cough – Lasts less than three weeks; often tied to infections or irritants.

Coughs can also be:

Dry/unproductive – Triggered by things like temperature changes, dusty air, or laughing.

Who’s More at Risk?

While pulmonary fibrosis can happen to anyone, your risk might be higher if you:

Are over 50

Managing the Cough

A pulmonary fibrosis cough often doesn’t respond to standard cough medicines. Instead, treatment usually focuses on easing symptoms and improving quality of life.

Your doc may recommend alternative medications used for chronic cough in other conditions. These don’t cure the scarring but can make the coughing less intrusive. They’ll also want to check for other contributing factors like acid reflux, sinus issues, or side effects from medication, because if those are making things worse, tackling them can help.

Everyday Coping Tricks

While you work with your doctor, you can try a few lifestyle tweaks to manage coughing fits:

Avoid smoky, dusty, or heavily polluted spaces

Pulmonary fibrosis is rare, but catching it early can mean more treatment options and better management. Plus, you’ll finally know whether your cough is from a stubborn cold or something that needs closer attention. Your cough could be a harmless side effect of a dusty ceiling fan or it could be your body waving a red flag.

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.

The 10-Day Cholesterol Challenge

High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.

And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.

Why Low-Fat Diets Miss the Point

It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.

Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.

Seeds: The Cholesterol Fighters

Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.

Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.

Rethinking Dairy, Meat, and Carbs

Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.

Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.

Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.

Building Your 10-Day Cholesterol Menu

Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.

Why This Works So Fast

Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.

Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.

Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time.