A full night's rest is more uncommon than you realize. A lot of people throughout the world are struggling with sleep issues, according to the Sleep Foundation. They explain that too many adults are simply not getting the rest they need. On average, over one-third of adults get less than the recommended seven hours of sleep each night.

Many times, people cannot sleep well due to staying up too late, overworking themselves or having sleep problems. Sleep deprivation can have harmful effects on one’s health. But can this be change? According to Dr Sudhir Kumar, a Hyderabad-based neurologist, there are 3 habits that can help people ensure a good night’s sleep.

Sleep is crucial for both your mind and body. When you have chronic sleep deprivation, it doesn't just make you tired; it can harm nearly every system in your body. From your heart to your weight, not getting enough rest messes up the important natural processes that keep you healthy.

How Does Sleep Deprivation Affect Health?

Missing out on sleep does more than just make you tired—it actually messes up your body's normal functions and increases your risk for serious illnesses. According to the Harvard Health, getting less than six hours of sleep a night, you double your risk for Type 2 Diabetes. Not getting enough sleep throws off the hormones that control your blood sugar, making it hard for your body to manage sugar correctly. It can also raise your risk for high blood pressure and which then leads to heart problems and increased stress. Poor sleep is also linked to depression, anxiety, dementia, and weight gain because it disrupts key hormones and metabolic functions essential for a healthy body.

3 Simple Tips To Improve Sleep

Getting enough sleep is one of the most powerful steps you can take to protect your health. It is never too late to start sleeping better! By practicing good sleep hygiene—like having a consistent bedtime, putting away screens before bed, and making your bedroom dark and cool, you can get the restorative rest your body needs. Dr. Sudhir Kumar suggests that getting better sleep can be simple if you follow these three main rules:

Keep a Fixed Sleep Schedule

Your body has a natural internal clock that works best when it has a clear schedule. To set this clock right, try to go to bed and wake up at the same time every single day, even on weekends. This consistency trains your body on when to feel tired and when to be awake, helping you get deeper and more regular sleep.

Unplug Before Bed

The bright light from your phone, tablet, or TV signals to your brain that it is still daytime, which makes it much harder to relax and fall asleep. Stop using all screens for 30 to 60 minutes before you want to sleep. Use that quiet time for a calming activity instead, like reading a paper book, writing in a journal, or doing some slow, deep breathing exercises.

Set the Scene for Sleep

Your bedroom environment is key to quality sleep. You want your room to be a true rest haven:

• Cool: Keep the temperature between about 60–67°F (15–19°C).
• Dark: Make sure the room is completely dark.
• Quiet: Reduce noise as much as possible.

Nighttime Light Exposure: How you spend the night sleeping whether with the light on or off, could actually determine how long you live. A new study published in JAMA Network Open finds that turning off the lights at night is not just good for a restful sleep, but it could lower the risk for cardiovascular disease, which is a top cause of death worldwide.

What Did The Study Find?

The new research found that people who slept in the brightest conditions, especially with having overhead bedroom lights on, had a 56% greater risk of developing heart failure. Those who slept under such an intense light also had a 32% increased risk of coronary artery disease and a 28% increase of stroke.

Also Read: The 'BEFAST' Trick Could Help You Detect Your Stroke Before It Happens, According To Doctor

How Was The Study Conducted?

The study tracked its participants through wrist wearable. The exposure to light intensity between 12.30am to 6am was measured, as said by Dr Daniel Windred, co-first author of the study. He is a research associate at Flinders University's College of Medicine and Public Health in Australia.

“One limitation is that we do not know the sources of personal light exposure, only the intensity,” said Windred. “Understanding typical sources of night light exposure might allow for more informed recommendations beyond ‘avoid bright light at night.’”

The study analyzed 13 million hours of light data, which came from 89,000 people.

Why Does Turning The Light Off At Night Protects You From Cardiovascular Diseases?

The explanation lies in the brain's production of sleep-inducing hormone melatonin, which can be blocked by the light. This is why reducing light exposure at night could make you sleep better. It also means to limit screen time as much as possible and switch off unnecessary household lights within four hours of bed time.

Windred says that if turning the light off is not possible, you may try to dim it down or use warm lighting, instead of bright overhead lights. Another thing that must be followed is to avoid using bright alarm clocks, and sleeping near windows, as lights could come through that. In case that too is not possible, you may use light-blocking window shades, or blackout curtains, and even your sleep mask on your eyes.

Circadian rhythms are 24-hour cycles "in virtually every cell and tissue in our body, including our cardiovascular system," said Windred. This internal clock helps you sleep and also wake up, especially by detecting light as a signal.

Disruption of circadian rhythms by light has been shown to interfere with several cardiovascular and metabolic processes, in many earlier studies too. It can damage cells that support healthy artery function, contribute to high blood pressure, and raise the risk of related diseases. Such circadian disruption may also increase the likelihood of blood clots, potentially triggering strokes or heart attacks.

Limitation Of The Study

While the study did find that exposed to brightest light had a 47% greater risk of having a heart attack, and a 32% increased risk of developing atrial fibrillation. The study did not prove light exposure cause cardiovascular issues, it only showed the link. “There may be other differences in people exposed to light at night that are responsible for the greater risk of heart disease,” said Dr. Tim Chico, professor of cardiovascular medicine at the University of Sheffield in England, in a statement provided by the Science Media Centre. Chico wasn’t involved in the research.

October 29 is observed as the World Stroke Day, annually. This day is recognized throughout the world and is observed to increase awareness of one of the leading causes of death and disability.

A stroke could happen to anyone, at any place, yet many people are not aware of the risk factors. This is why this day is observed worldwide, to bring attention on the warning signs and stroke prevention.

What Is The BEFAST Trick To Notice Stroke Signs?

Talking about warning signs, Dr Deep Das, a Neurologist at CMRI Kolkata says that the BEFAST trick could work best to notice for any early stroke system.

BEFAST stands for:

• B - Balance
• E - Eye or vision
• F - Face; Dr Das suggests to notice if the face becomes distorted
• A - Arm; the doctor suggests to check for weakness or loss of grip
• S - Speech; the suggestion is to look for slurred or unclear speech
• T - Time; the key is to act immediately without wasting anytime

"What makes a real difference is how quickly a stroke is diagnosed," notes Dr Das. The doctor also points out that with the advent of AI, the diagnosis could be done way faster. "Traditionally, stroke diagnosis and treatment have relied heavily on clinical expertise and imaging techniques, which could sometimes lead to delays in decision-making. AI has significantly enhanced these processes by providing rapid image analysis and predicting stroke outcomes with high accuracy."

World Stroke Day 2025: Theme

This year, the theme is 'Every Minute Counts'. The theme emphasizes on recognizing the symptoms and act fast on it, exactly what Dr Das also pointed out. On this, Dr Anjani Kumar Sharma, Director of Neuroscience at CK Birla Hospitals in Jaipur says, "World Stroke Day serves as a powerful reminder that stroke is a medical emergency that can affect anyone, anywhere, but it is also largely preventable." This is why every minute spent is crucial.

Dr Sharma says, "The acronym FAST, Face drooping, Arm weakness, Speech difficulty, Time to call emergency services — should be known to everyone." The doctor further adds that nearly 80% of strokes can be prevented through simple but consistent measures: controlling blood pressure and diabetes, avoiding tobacco and alcohol, eating a balanced diet, exercising regularly, and managing cholesterol. "Stroke is not the end," notes the doctor, "with timely medical intervention and focused rehabilitation, patients can regain independence and quality of life".

World Stroke Day Origin And Importance

The idea to celebrate a stroke day was initiated back in 2006 by global health leaders who recognized the importance of launching global movements and advocate against strokes. This has led to it being an important health event that focuses on educating the public on stroke warning signs, promoting prevention by keeping a healthy diet, as well as supporting survivors.

"As neurologists, we witness every day how stroke can strike suddenly, disrupting not only the life of an individual but also their family and community. Yet, what is heartening is that stroke is preventable, treatable, and increasingly survivable when recognized early," notes Dr Pushkar Gupta, Direct of Neurology at CK Birla Hospitals, Jaipur. The doctor says that the message for World Stroke Day is clear - to spread awareness and save lives.

BBC Morning Live’s Dr Punam Krishan has cautioned people who regularly use proton pump inhibitors (PPIs) such as omeprazole to manage heartburn, acid reflux, and indigestion. In the UK, one in four adults experiences acid reflux, especially after large meals, and many turn to PPIs to relieve symptoms. However, Dr Punam explained that long-term use of these medications could pose certain health risks and urged patients to have their prescriptions reviewed regularly.

Dr Punam, a practising NHS GP and resident medical expert on BBC’s Morning Live, is also a well-known health broadcaster and author of children’s books.

Omeprazole Warning For Acid Reflux

Speaking to hosts Gethin Jones and Helen Skelton, she began by explaining how acid reflux develops. “Acid reflux happens when stomach acid travels back up the food pipe,” she said. “We all have acid in our stomach, it plays a key role in breaking down food. A small valve, or sphincter, at the top of the stomach acts like a trapdoor to keep that acid in place. But when this valve becomes weak or too relaxed, the acid can flow back up the oesophagus, leading to that burning, heavy sensation people often describe.”

She added that large meals, alcohol, and lying down soon after eating can all make reflux worse.

When asked how reflux is usually treated, Dr Punam explained: “If you only experience symptoms occasionally, over-the-counter medicines like antacids or alginates, such as Gaviscon can help by neutralising stomach acid. They’re effective for mild cases and can be used as needed.”

“For ongoing discomfort, we prescribe proton pump inhibitors, or PPIs, like omeprazole or lansoprazole. These medicines are highly effective and have changed the way we treat acid reflux by targeting acid production directly at the source.”

Why Long-Term Use of PPIs Can Be Risky

Dr Punam warned that while PPIs are safe when used correctly, they are not intended for indefinite use. “These medications shouldn’t be taken unnecessarily or for long periods without medical review,” she said. “Extended use can slightly raise the risk of low magnesium or vitamin B12 levels and increase the likelihood of gut infections, particularly Clostridioides difficile, known as C. diff.”

She explained that C. diff is a bacterium that naturally exists in the gut but can overgrow when the balance is disturbed, sometimes causing persistent diarrhoea. “That’s a warning sign,” she said. “If you develop diarrhoea or notice changes in your bowel habits, speak to your doctor immediately. It’s very important to keep up with regular GP reviews if you’re on PPIs long-term.”

How Often Should People on PPIs See a Doctor?

If you are using omeprazole without a prescription, you should not continue for more than two weeks. See a doctor if:

• Your symptoms don’t improve after 14 days.
• Your symptoms get worse.
• Your symptoms return within four months of finishing treatment.
• You notice red flag signs such as difficulty swallowing, vomiting blood, or black stools.