Did you remember to put on your red-light glasses, eat two kiwi fruits, take your supplements, insert nostril expanders, and blackout your room before bed? The classic nighttime ritual of brushing your teeth and putting on pajamas has evolved. Today, many people are turning to an elaborate trend called sleepmaxxing—a growing movement of combining supplements, tools, and hacks to optimize both the quality and duration of sleep.

Popularized across social media, especially TikTok, sleepmaxxing involves layering different sleep aids and behaviors—from high-tech apps and red light therapy to weighted blankets and bedtime snacks—all in pursuit of better rest.

Some Habits Actually Help

Not all parts of sleepmaxxing are gimmicky. Some of its foundational principles are based on tried-and-true sleep hygiene. Keeping your bedroom cool, quiet, and dark is a scientifically supported way to prepare the body for sleep. Avoiding caffeine or alcohol several hours before bedtime can also reduce sleep disturbances. Regular sleep and wake times help regulate the body’s internal clock, making it easier to fall and stay asleep.

Limiting screen time and exposure to blue light in the evening helps prevent disruptions in melatonin production. And yes, keeping your room between 60 and 67 degrees Fahrenheit (15.6 to 19.4°C) actually supports the body’s natural cooling process before sleep.

Other Hacks Are Hit or Miss

While some techniques have a basis in science, others offer mixed results. Sleep tracking apps can help identify patterns, but becoming too focused on data may cause stress and lead to worse sleep. The same applies to red light therapy—while it may have benefits over blue light, the evidence linking it directly to improved sleep is still limited.

Weighted blankets have gained popularity, and many people find the feeling of pressure soothing. This cocooning effect can reduce stress levels, which may indirectly support better sleep.

Supplements and Superfoods: Necessary or Not?

Melatonin and magnesium supplements are common among sleepmaxxers. While these can help in certain situations, regular use without medical advice might mask deeper sleep issues or create dependency. In some cases, magnesium supplements could even worsen preexisting health conditions.

Then there’s kiwi—yes, the fruit. Some studies suggest it contains antioxidants and compounds that support serotonin production, potentially aiding sleep. But again, it’s not a guaranteed fix for everyone.

Potentially Harmful Trends

Some practices, like mouth taping, are raising red flags. While they aim to reduce mouth breathing, they can be dangerous—especially for people with sleep apnea or other breathing disorders. Soft tissue damage or worsened airflow are potential risks.

Nostril expanders, used for better nasal airflow, may help some people—but persistent nasal breathing issues should always be discussed with a healthcare provider.

Don’t Let Sleep Become a Stressor

While building a consistent bedtime routine is beneficial, turning sleep into a high-stakes performance can have the opposite effect. Over-fixation may lead to stress-related insomnia—or even orthosomnia, the obsession with getting “perfect” sleep.

Ultimately, sleepmaxxing may work best when approached with balance, not pressure. If sleep troubles persist despite your best efforts, it’s worth seeking professional guidance rather than adding more hacks to your nightstand.

Returning to shared spaces—like schools or offices—also means returning to public restrooms. For some individuals, this transition comes with more than just minor discomfort. The anxiety around using public toilets, especially for defecation or urination, can be so intense that it interferes with daily functioning. This condition is medically recognized as parcopresis (shy bowel syndrome) and, in some cases, paruresis (shy bladder syndrome).

What Is Shy Bowel and Shy Bladder Syndrome?

Parcopresis refers to the difficulty or inability to defecate in the presence of others, especially in public restrooms. Similarly, paruresis describes the difficulty in urinating under similar circumstances. These conditions are not simply a preference for privacy—they are marked by psychological and physiological barriers that inhibit normal bodily functions.

Individuals with parcopresis often find themselves unable to initiate or complete a bowel movement unless they are in a perceived safe, private, and predictable environment, typically at home. The same applies to paruresis, where individuals may only be able to urinate in the comfort of familiar surroundings.

In public or semi-public restrooms, anxiety can trigger the sympathetic nervous system—the body’s fight-or-flight response—which disrupts the relaxation of pelvic muscles required for urination or defecation. As a result, individuals may freeze mid-process, feel pressured to rush, or avoid the restroom altogether, leading to discomfort or medical complications such as constipation or urinary retention.

The Psychological Link

Both shy bladder and shy bowel syndromes are linked to social anxiety disorder. The fear is not necessarily of the act itself but of being heard, judged, or perceived negatively by others. This can create a feedback loop: the more one worries about not being able to go, the harder it becomes.

Over time, this anxiety can escalate to significant social avoidance. People may plan their day around access to private restrooms, avoid travel, limit hydration or food intake, and even decline job opportunities or social engagements. In severe cases, this avoidance behavior can lead to agoraphobia—a fear of being in places where escape might be difficult.

Possible Contributing Factors

While psychological in nature, these syndromes may be more pronounced in individuals with pre-existing physical conditions. For instance, inflammatory bowel disease, irritable bowel syndrome, urinary tract infections, or prostate conditions can exacerbate restroom-related anxiety due to urgency or frequency, increasing the likelihood of distress in public settings.

Management and Treatment

Despite the challenges, both conditions are treatable. The first step is a medical evaluation to rule out or address any underlying physical health issues. Once physical causes are excluded or managed, psychological approaches become central to treatment.

Cognitive-behavioral therapy (CBT) is considered the gold standard. It helps individuals identify and challenge negative thought patterns and gradually exposes them to anxiety-inducing situations—a process known as exposure therapy. In this case, it may involve slowly increasing comfort with public restroom use.

Relaxation techniques, including deep breathing and mindfulness, can help regulate physiological responses to anxiety. In some cases, short-term use of anti-anxiety medications may be recommended to support behavioral therapy.

With the right interventions and support, individuals affected by shy bladder or bowel syndromes can regain confidence and return to normal daily functioning—including using public restrooms without distress.

In a controversial move with far-reaching health consequences, the U.S. House passed the Trump administration’s sweeping domestic agenda legislation—dubbed the “Big Beautiful Bill”—just before the July 4 deadline set by the president.

While its proponents claim it will make the country “stronger, safer and more prosperous,” leading health experts warn the bill is a dangerous and unethical setback for public health in the U.S.

With major cuts to Medicaid, significant changes to the Affordable Care Act (ACA), and reduced access to basic nutrition and reproductive services, the legislation’s health implications are vast and immediate.

What’s at Stake

At the heart of the bill is a $930 billion cut to Medicaid funding over the next decade—the deepest reduction to the program in its history.

In addition, for the first time, work requirements will be imposed on certain able-bodied adults aged 19 to 64 to retain their Medicaid benefits. Parents of children aged 14 and older must also meet this 80-hours-per-month rule through employment, training, volunteering, or school.

Dr. Jason M. Goldman, president of the American College of Physicians (ACP), as reported in healio.com, called the cuts “devastating” and warned they would cripple the U.S. health care system and worsen public health outcomes.

Similar concerns were echoed by the American Medical Association (AMA), the American College of Obstetricians and Gynecologists, and the Emergency Nurses Association, all of whom opposed the bill.

Dr. Arthur L. Caplan, founding head of the Division of Medical Ethics at NYU Grossman School of Medicine, called the bill “immoral, unethical, and tragic,” also reported in healio.com.

“Slashing Medicaid and imposing work requirements is punishing our poorest, most vulnerable, and mentally ill populations,” Dr. Caplan said.

“It’s unconscionable that the solution to economic reform is to cut basic health care.”

No Access To Affordable Care Act

The bill also weakens the Affordable Care Act (ACA), which could lower enrollment rates and disrupt access to care. One of the major changes is the elimination of automatic re-enrollment in ACA plans. Policyholders must now update their information annually, and the open enrollment window has been shortened by a month.

For individuals applying outside the open enrollment period—due to life events like job loss or family additions—advance premium subsidies will no longer be available immediately. Under current rules, applicants get up to 90 days of help while their paperwork is processed. The new law forces applicants to wait for full documentation approval before receiving assistance.

According to the Congressional Budget Office (CBO), the result will be catastrophic: an estimated 11.8 million more uninsured Americans by 2034.

“These patients don’t disappear,” Dr. Caplan said. “They flood emergency rooms with preventable issues—headaches, infections, chest pain—overburdening a system already stretched thin.”

Emergency Rooms on the Brink

With millions projected to lose insurance, ERs may become the default safety net—a role they are not equipped to handle.

“Hospitals will close. Services will shrink. Waiting times will skyrocket,” Dr. Caplan warned. “And it won’t just affect the poor—it will affect everyone.”

He also criticized the bill for ignoring the root cause of health care costs in the U.S.

“We have the most expensive, inefficient system in the world. Yet instead of tackling pricing, this bill cuts access,” he said.

SNAP Benefits, Nutrition & Health Impact

The bill also drastically alters the Supplemental Nutrition Assistance Program (SNAP), affecting roughly 42 million Americans. The age for work requirements has been raised from 54 to 64, and overall benefits will be reduced.

Many families will now receive less support—$292 for an individual and $975 for a family of four.

Nutrition is a cornerstone of preventive health, and public health experts say this rollback will contribute to higher rates of malnutrition, particularly among older adults and low-income families.

Reproductive Health and Planned Parenthood Defunded

In another blow to health access, the bill defunds Planned Parenthood, making it ineligible to serve Medicaid patients. According to the Contraceptive Access Initiative, 10% of Medicaid-covered women who received family planning services in 2021 did so through Planned Parenthood.

The move will severely limit access to contraception, STD testing, cancer screenings, and reproductive counseling, particularly in underserved areas.

Physician Payments, Rural Hospitals, and more

To soften the backlash, the bill includes a 2.5% temporary increase to Medicare Physician Fee Schedule rates in 2026, and reinstates certain telehealth flexibilities, as noted by the American Telemedicine Association.

However, experts like Dr. Caplan argue that these are inadequate responses to a much deeper crisis.

“That’s like saying the ship is sinking, but we’ve added two lifeboats,” he said. “Increased reimbursement won’t matter if your patient population loses coverage.”

A new UK-based study published in ERJ Open Research, has found that women who work permanent night shifts face a significantly higher risk of developing moderate to severe asthma compared to those who work during the day.

The findings add to the growing body of evidence that shift work, particularly night shifts, can have adverse effects on health—this time, with a gender-specific warning.

How Was The Study Conducted?

The study, conducted by researchers using data from over 280,000 participants in the UK Biobank, observed that 5.3% of the cohort had asthma, and 1.9% had moderate to severe asthma. Among these, female night shift workers stood out: those who worked permanent night shifts were found to have 50% higher odds of developing moderate-severe asthma than female day workers.

Interestingly, this association was not observed among male shift workers.

Circadian Disruption and Lung Health

Dr. Sunil Kumar K, Lead Consultant - Interventional Pulmonology at Aster CMI Hospital, Bangalore, explained how circadian rhythm disruption could increase respiratory risk.

“When our body’s natural rhythm is thrown off by night shifts or irregular sleep, it impacts not just our sleep cycles but also lung function,” he explained.

“The lungs don’t get the recovery time they need. Over time, this can impair breathing, reduce oxygen levels, weaken immunity, and elevate the risk of serious respiratory issues—especially in those already predisposed to asthma or COPD.”

The Hormonal Link

The researchers also suggested that hormone levels—specifically testosterone and sex hormone-binding globulin (SHBG)—may play a protective role against asthma. Women, especially post-puberty, tend to have lower levels of these hormones, possibly explaining their greater vulnerability.

Dr. Sunil noted that recent studies have reinforced the protective role of testosterone in reducing airway inflammation, which is a key concern in asthma management. “This could explain why asthma tends to be more severe in women after puberty,” he said. While hormone testing is not standard in asthma diagnosis yet, he believes that advancing research may soon shift clinical protocols.

Gender-Specific Vulnerability

The study further found that women who had undergone hysterectomies—with or without oophorectomies—also faced a higher risk of moderate to severe asthma, suggesting that hormonal changes could further exacerbate vulnerability.

“Female biology is more sensitive to circadian disruption,” Dr. Sunil pointed out. “Estrogen may worsen airway inflammation when sleep cycles are disturbed, while testosterone seems to offer some protection—something men naturally benefit from.”

He added that these findings should encourage workplaces to consider flexible schedules or regular lung health screenings for female night shift workers.

Underdiagnosed, Underdiscussed

Women working night shifts also reported more frequent symptoms such as wheezing or chest whistling and had greater odds of obstructed lung function compared to their male counterparts.

“In practice, we often see female patients with wheezing and breathlessness, but the link to lifestyle factors like night shifts is rarely discussed,” Dr. Sunil said. “These patterns are crucial for early diagnosis and management but remain under-addressed.”

Could HRT Be a Solution?

Given the hormone connection, researchers suggested that hormone replacement therapy (HRT) might be explored as a preventive measure for postmenopausal women doing night shifts.

“HRT could help balance hormone levels, protect lung function, and reduce inflammation,” Dr. Sunil said. “But it must be approached cautiously, given known risks like blood clots or heart disease. Tailored care strategies and careful risk assessment are key.”