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.

Scientists have found that a type of morning-after pill may help protect young women from developing breast cancer. The drug, which is already available for free on the NHS, blocks the hormone progesterone and has been shown to trigger changes in breast tissue that make it less likely for cancer to form. One woman who chose to undergo a double mastectomy as a preventive measure says the discovery “offers hope” to others at high genetic risk of the disease.

A team from Manchester University studied 24 women between 2016 and 2019 who were at high genetic risk of breast cancer due to family history. These women, aged between 34 and 44, took ulipristal acetate, and researchers observed that their breast tissue became less dense and less stiff, conditions that make it harder for cancers to grow.

What Is Ulipristal Acetate?

Ulipristal acetate is commonly prescribed as emergency contraception and to treat moderate to severe uterine fibroids. It works by blocking progesterone receptors, delaying ovulation, and altering the uterine lining to prevent pregnancy, as per 1mg.

Earlier research has also shown that triple-negative breast cancer tends to return or spread more quickly than other breast cancer types, especially within the first few years after diagnosis.

Is Ulipristal Acetate A Promising Step Toward Prevention?

Dr Sacha Howell, lead author of the study and Consultant Oncologist at The Christie Hospital in Manchester, said, “Our research shows that progesterone has a vital role in the development of breast cancer among high-risk women. By blocking its effects, ulipristal acetate and similar drugs could serve as effective preventive treatments,” he explained.

The findings suggest that using ulipristal acetate to prevent breast cancer may one day help women at higher risk before menopause.

Currently, these women face only two preventive options: long-term hormone therapy, which can cause side effects like higher blood clot risk and reduced bone density, or preventive surgery to remove part or all of the breasts.

The Need for Better Options

Dr Simon Vincent, chief scientific officer at Breast Cancer Now, which funded the study, said, “We urgently need better preventive treatments that protect both health and quality of life for women at high risk of breast cancer. Repurposing existing medications, like ulipristal acetate, could be a major step forward. Right now, the available options—preventive surgery or hormone therapy can have a serious impact on both the body and emotional wellbeing.”

The study, published in Nature, found that ulipristal acetate reduced the growth of certain breast cells known as luminal progenitors. These cells can develop into triple-negative breast cancer, an aggressive form of the disease that often affects younger and Black women.

Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before starting, stopping, or changing any medication or treatment.

A recent study has listed 11 risk factors that could reveal your risk of developing dementia. As you may know, dementia affects millions of people throughout the world. According to the World Health Organization in 2021, 57 million people worldwide lived with dementia, and about 60% of them lived in low- or middle-income countries.

Dementia, like many other conditions, does not have a cure, so its treatment involves delaying the onset of symptoms. The best way to ensure the symptoms stay under control is by getting an early diagnosis. However, the visible effects of conditions like dementia take a long time, they only become obvious when the disease has affected your body for a long time.

With the help of these risk factors, published in the BMJ Mental Health, people can work on reducing their chances of developing dementia.

11 Key Risk Factors of Dementia

To help people know if they are at high risk and inspire them to make changes, UK researchers have developed a new tool. This tool, called the UK Biobank Dementia Risk Score (UKBDRS), uses a set of characteristics to correctly predict up to 80% of dementia cases. Researchers believe that using this score could help prevent up to 40% of future dementia cases.

Researchers tested 28 different factors linked to dementia but found that 11 characteristics stood out as the most important predictors. These 11 factors include a mix of things we can change and things we cannot change. The new factors identified in the study, published in BMJ Mental Health, are:

• Age
• Education
• Family history of dementia
• Poverty
• History of diabetes
• Stroke
• High blood pressure
• Depression
• High cholesterol
• Being male
• Living alone

This new score was found to be just as effective as, and even outperformed, three other widely used dementia risk tests.

Who Is More At Risk For Dementia?

Some of these factors, like age and a family history of dementia, have long been known to increase risk. However, the study highlighted some newer or previously less emphasized risks:

Men were found to be more susceptible to dementia. While historically women have had higher rates, men often face increased risks for heart and blood vessel problems like cardiovascular incidents and tend to visit the doctor less often. Lifestyle habits more popular among men, such as smoking and heavy drinking, can also raise the risk.

Regardless of gender, living alone and living in poverty also increases the likelihood of cognitive decline. Feeling lonely can raise the risk of dementia by as much as 31% in older adults. Not having enough basic necessities, like food or shelter, can increase chronic stress, which is linked to higher rates of dementia.

While these new factors are very promising for predicting future cognitive health, it's important to note one limitation of the study: the participants were not officially diagnosed using the standard clinical assessments.

Despite this, the findings are helpful. People who score highly on this risk test, meaning they have several of the 11 risk factors, may benefit from seeing a doctor for additional testing and early intervention as more research is done.

A small blue pill called Molecule has become a major trend among young people in Russia, especially on TikTok, where it is hailed as a quick fix for weight loss. Marketed as a “natural supplement” made with dandelion root and fennel seed extract, it has drawn huge attention for its low price and bold promises.

But independent testing has uncovered a troubling truth — the tablets actually contain a banned substance linked to a higher risk of heart attack and stroke, and is baned in the US, UK, EU, and China.

What Is Molecule?

Earlier this year, Molecule swept through Russian TikTok, promoted as a fast and easy way to lose weight. Feeds were filled with videos captioned “Take Molecule and forget food exists” or “Do you want to sit in the back of class wearing oversized clothes?” Fridges lined with the pill’s distinctive blue boxes, featuring holographic “Molecule Plus” labels, became a status symbol.

Orders began flooding in as teens proudly documented their “weight-loss journeys.” But soon, the excitement gave way to alarm. Users began reporting severe side effects. Maria, a 22-year-old, told the BBC that after just two weeks, she experienced extreme anxiety, dehydration, and a complete loss of appetite. Others complained of insomnia, shaking hands, and dilated pupils. Several school students were eventually hospitalized.

What Does Molecule Contain?

Despite its packaging listing herbal ingredients such as dandelion root and fennel seed, a report by the Russian newspaper Izvestiya revealed that Molecule actually contains sibutramine, which is a prescription-only appetite suppressant known to raise the risk of heart attack and stroke. Sibutramine was banned in the United States in 2010 and is also illegal in the United Kingdom, the European Union, and China.

What Is Sibutramine?

Sibutramine is an appetite-suppressing drug once prescribed for obesity. It acts as a serotonin-norepinephrine reuptake inhibitor (SNRI), increasing feelings of fullness and reducing hunger. Although it proved effective for weight loss, it was withdrawn from global markets after studies showed it could significantly increase the risk of serious cardiovascular problems, including heart attacks and strokes. The risks were deemed too high, especially since many people seeking weight-loss treatment already face heart-related health concerns.

Is Molecule Similar To Weight-Loss Drugs Like Ozempic or Wegovy?

While Ozempic and similar injections are medically approved and work by targeting gut hormones that regulate appetite and blood sugar, Molecule is an unregulated supplement containing a banned chemical. It has never undergone safety testing, and it is sold freely without medical oversight or prescription.

How is Molecule Still Being Sold in Russia?

Although sibutramine is legally available in Russia only through prescription for adults with obesity, Molecule is sold openly online, often in higher doses and without supervision. Even after e-commerce sites removed listings, it quickly resurfaced under new names like “Atom,” disguised as diet biscuits or even packaged to look like lightbulbs, as per the BBC report.

A 20-day supply costs only £6–7 (around ₹700), compared with the £40–160 (₹4,000–16,000) monthly price tag of Ozempic shots in Russia. Its affordability and strong presence on social media have made it particularly appealing to teens chasing unrealistic body ideals.

For now, Molecule remains popular across Russia’s online weight-loss market. It is cheap, accessible, and heavily promoted. Yet beneath the glossy marketing and viral videos lies a serious health threat. The so-called pill “to forget food exists” could well become another warning about the dangers of fast-track weight-loss solutions in a culture fixated on instant change.