Do you find yourself struggling to fall asleep or stay asleep throughout the night? You’re not alone. Insomnia is a prevalent sleep disorder that impacts millions of individuals worldwide, disrupting their ability to get sufficient rest. While sleep requirements differ from person to person, most adults need at least seven hours of quality sleep each night. If you’re frequently tossing and turning, certain natural remedies and lifestyle changes may help restore a restful night’s sleep.

Mindfulness Meditation for Deep Relaxation

Practicing mindfulness meditation, which involves slow and steady breathing while observing thoughts and sensations without judgment, can significantly enhance relaxation. This method is known to reduce stress, improve focus, and promote a sense of calm, all of which contribute to better sleep. A study conducted in 2011 revealed that individuals who practiced mindfulness meditation experienced notable improvements in their sleep patterns. Taking 15 minutes each morning or evening to meditate, or following a guided session online, can help create a soothing pre-sleep routine.

Mantra Repetition for Mental Calmness

Repeating a mantra or a positive affirmation before bed can help quiet the mind and induce relaxation. A 2015 study found that homeless women who engaged in mantra repetition experienced reduced symptoms of insomnia. Select a calming phrase, such as “I am at peace” or "Sleep comes naturally to me" and repeat it mentally or aloud before bedtime to help ease your mind and transition into sleep more smoothly.

Yoga to Relieve Stress

Yoga has been linked to enhanced sleep quality, reduced stress, and improved mental clarity. Styles like yin yoga and restorative yoga focus on slow movements and controlled breathing, making them ideal for relaxation. Incorporating yoga into your weekly routine, or practicing a short session before bedtime, can prepare both your body and mind for restful sleep.

Exercise for Healthier Sleep Patterns

Engaging in regular physical activity not only benefits overall health but also enhances sleep quality. A 2015 study found that individuals who exercised for at least 150 minutes per week reported fewer symptoms of insomnia, along with decreased anxiety and depression levels. Aim for at least 20 minutes of moderate exercise daily, but try to complete workouts earlier in the day to avoid overstimulation before bedtime.

Massage Therapy for Relaxation

Massage therapy has been found to improve sleep quality by reducing stress, pain, and anxiety. While professional massages can be beneficial, self-massage or help from a partner can also promote relaxation. Focus on gentle techniques to calm the body and mind before heading to bed.

Magnesium for Muscle Relaxation

Magnesium is an essential mineral that helps relax muscles and alleviate stress, thereby promoting restful sleep. A 2012 study found that individuals who took 500 mg of magnesium daily for two months experienced significant improvements in sleep quality. Magnesium can be taken as a supplement or absorbed through a warm bath infused with magnesium flakes.

Lavender Oil for a Calming Effect

Lavender is widely recognized for its ability to improve mood and encourage relaxation. Studies suggest that lavender oil capsules can enhance sleep quality, particularly in individuals suffering from anxiety or depression. Diffusing lavender oil in the bedroom or adding a few drops to your pillow can create a tranquil atmosphere conducive to restful sleep.

Melatonin for Sleep Regulation

Melatonin, a hormone that regulates the sleep-wake cycle, has been shown to aid in falling asleep faster and improving overall sleep quality. A 2016 study found that melatonin supplementation significantly benefits individuals experiencing insomnia. Taking 1 to 5 mg of melatonin 30 minutes to two hours before bedtime can facilitate an easier transition into sleep.

When To Consult A Doctor

If natural remedies and lifestyle changes fail to improve sleep quality, seeking medical advice may be necessary. Chronic insomnia could be linked to underlying health conditions such as diabetes, thyroid disorders, cardiovascular issues, or respiratory diseases. In such cases, behavioral therapy or medical intervention may be required to address persistent sleep disturbances.

October is the Breast Cancer Awareness Month. Each year, the World Health Organization (WHO) observes this month to spread awareness on breast cancer and the month is also globally observed. This year, the theme is 'Every Story is Unique, Every Journey Matters'. The aim of this theme is to make more people understand that while community support is important, not everyone's journey can be the same. Each breast cancer diagnosis is personal.

Breast Cancer Statistics

Breast cancer is the most commonly diagnosed cancer among women worldwide. In 2022, approximately 2.3 million women were diagnosed and another 670,000 died from the disease, notes WHO.

WHO also notes that while the 5-year survival rates in high-income countries exceeds 90%, the figures drop to 66% in India and 40% in South Africa. These disparities are driven by unequal access to early detection, timely diagnosis and effective treatment. If the current trend continues, the incidence and mortality are projected to rise by 40% by 2050 hence the need for urgent and coordinated action. Indeed, where a woman lives should not determine whether she survives.

Established in 2021, the WHO Global Breast Cancer Initiative together with partners is working with countries to reduce breast cancer mortality by strengthening health systems.

The goal for this year's Breast Cancer Awareness Month thus would be to increase awareness and promote behavior change for early detection of the same.

One also must understand that the stigma and myths around breast cancer is what makes it difficult for people to understand what is happening with their body.

While the percentage of breast cancer patients is high in women, it is wrong to assume that men are not affected. Dr Mickey Mehta, previously told Health and Me, "Traditionally it is viewed as a women’s health issue, breast cancer awareness has often excluded men, even though they can also be affected by the disease. Engaging men in breast cancer awareness is crucial, as breast cancer can affect men, albeit at lower rates than women."

What Are Other Myths Associated With Breast Cancer?

Wearing A Bra Causes Breast Cancer

This idea was fueled by the 1995 book called Dressed to Kill by Sydney Ross Singer and Some Grismaijer which claimed that women who wear underwire bras for 12 hours a day have a much higher risk of developing breast cancer. The book claims that it restricts the lymph system, which can result in a build-up of toxins in the breasts. However, there is no credible research that shows a link between the two.

Dr Namrata Singal Sawant, Director and Senior Breast & Women's Imaging Consultant Radiologist at Vcare Imaging Diagnostic Centre, Mumbai, says, "While many of my patients ask me this question, especially about underwired bras or black bras; there has been no scientific evidence to claim the same. Although ill-fitting bras do cause chest pain or breast pain sometimes if too tight. But not cancer."

Sugar Consumption Can Caused Increased Risk of Breast Cancer

"It might be associated with many other health issues but has not been associated with breast cancer yet. However, keeping the sugar levels under control is very important for health healing of any breast infections or inflammatory disorders. Diabetic mastopathy is an important mimicker of breast cancer on imaging," says the doctor.

Wearing Black-dyed Clothes Can Cause Breast Cancer

The doctor says that it has not been proven by any scientific studies; however, wearing clothes with natural fibres and maintaining personal hygiene in the form of cleaning ourselves and our clothes regularly is a must.

Pregnancy Increases The Risk of Breast Cancer

As per the National Cancer Institute, the older a woman is when she has her first full-term pregnancy, the higher her risk of breast cancer. "Having our conventional reproductive customs like a first child before the age of 30 years and breastfeeding has been known to be associated with lower risks," says Dr Namrata. She also highlights the reports of Hormonal replacement therapy associated with increased risk of breast cancer.

Therefore, pregnancy does not increase the risk of breast cancer.

Breast Cancer Cannot Happen Again

"Well! Some types of breast cancer when diagnosed early have excellent prognosis to treatment. Whereas there are others especially “Triple-negative types” which are notorious for poor prognosis and recurrence. If the cancer is diagnosed late, or positive margins have been left behind during breast conservative treatment or some kind of treatment failure, there are definite chances of recurrence," explained the doctor.

“Frankenstein”, a new Covid-19 variant, has been detected in Montreal’s wastewater and is now spreading across Quebec, according to the Institut national de santé publique du Québec (INSPQ). Officially known as XFG, the subvariant is considered highly transmissible but not more severe than earlier Omicron strains.

What Is the Frankenstein Covid-19 Variant?

First identified in January 2025, the Stratus strain—officially classified under the XFG lineage and its subvariant XFG.3—has become the most common form of COVID-19 in England.

The World Health Organization (WHO) has designated Stratus as a "variant under monitoring," a classification that signals the need for heightened genomic tracking, though it has emphasized the variant currently poses a low risk to global public health.

What sets Stratus apart from prior variants, particularly its Omicron predecessors, is a peculiar but increasingly common symptom: a hoarse or raspy voice, an anomaly not prominently associated with COVID-19 strains before.

Stratus is not just another offshoot of Omicron; it is what scientists call a “recombinant” or “Frankenstein” variant. This means it emerged when an individual was infected with two different Covid strains simultaneously, resulting in a new hybrid lineage. Such recombination events are rare but can lead to variants with novel characteristics—including changes in transmissibility, immune evasion, and symptomatology.

Reports from the World Health Organization indicate that Stratus is showing signs of additional immune evasion compared to other strains. This means it may more effectively bypass existing immunity from previous infections or vaccinations, contributing to its rapid spread.

Symptoms to Watch For

Like other Omicron subvariants, XFG is associated with respiratory symptoms such as dry cough, fatigue, nasal congestion, headache, muscle aches, and fever.

However, clinical observations point to some distinctive signs:

• A hoarse voice often accompanied by a sore throat described as a “razor blade” sensation.

• Some patients also experience gastrointestinal issues such as nausea and diarrhea, though these cases remain less common.

Risks Remain Moderate

WHO has classified XFG as a “variant of concern” but stresses that current data does not show it causes more severe illness compared to previous strains. Available vaccines are expected to continue providing strong protection against both symptomatic and severe cases.

Still, Canada is seeing a rise in overall COVID-19 activity. Federal data shows more than 2,400 confirmed cases were reported in the week of September 20, with positivity rates exceeding 10%. Activity is particularly increasing among people aged 65 and older.

In Quebec, health officials describe the situation as “moderate but rising”, aligning with what experts describe as part of the virus’s natural resurgence.

The Global Context: A 15th Wave in France

Canada’s developments mirror rising COVID-19 levels in Europe. French health experts say the country has entered a 15th wave, with incidence rates and emergency room visits climbing sharply since early September. Epidemiologist Mircea Sofonea explains that XFG carries multiple mutations that make it more transmissible and capable of partially evading immunity from prior infections or vaccines.

“The problem is that immunity naturally decreases over time, and these mutations help the virus bypass it,” Sofonea told franceinfo.

COVID-19 Entering a New Phase

Experts believe COVID-19 may be transitioning toward becoming a seasonal virus, much like the flu. “We hope that by next year, circulation will be more seasonal and less constant,” said Denis Malvy, infectious disease specialist at Bordeaux University Hospital.

The US Food and Drug Administration (FDA) has now approved the marketing of Essilor Stellest eyeglass lenses. It is now approved as a new treatment option designed to both correct myopia, which is nearsightedness and slow its progression in children between age 6 to 12.

What Is Myopia?

As pr the National Eye Institute, USA, nearsightedness is a refractive error that makes far-away objects look blurry. It happens when the shape of the eye makes light focus in front of the retina, which is a light sensitive layer of tissue in the back of your eye, instead of on it.

Myopia is also one of the most common vision conditions affecting children, and starts to worsen during the school years, when eyes are still growing. If left unchecked, progressive myopia can increase the risk of serious eye problems in adulthood, including retinal detachment, glaucoma, and early cataracts. Until now, the only FDA-authorized device for slowing myopia progression was a type of contact lens for children between 8 and 12 years old. Essilor Stellest lenses expand treatment to younger children, including those as young as six, and to those who may be unable or unwilling to wear contact lenses.

How Does The Lenses Work?

Unlike standard eyeglasses, these FDA-approved glasses have a unique design that allows a clear 9-millimeter central zone that corrects vision. It is also surrounded by multiple rings of small, raised lenslets. These lenslets create a “peripheral light defocus” effect, which alters how light focuses on the retina. Research suggests that this helps slow the abnormal eye growth associated with worsening myopia.

What Did The Studies Find?

The FDA’s decision was based on a clinical trial comparing Essilor Stellest lenses with conventional single-vision lenses. After 24 months, results showed:

• A 71 percent reduction in myopia progression (measured by spherical equivalent refraction).

• A 53 percent reduction in eye elongation (measured by axial length, an indicator of worsening myopia).

Importantly, no serious safety issues were reported. Some children experienced mild visual disturbances such as halos or blurriness, but these side effects were not considered severe.

A Safer and Easier Option

Experts emphasize that this approval offers families a practical, lower-risk alternative to contact lenses. Eyeglasses are generally easier for young children to manage, reducing risks of infection or misuse that can occur with contacts.

“Today’s authorization brings to market a treatment option that may meaningfully reduce the likelihood of severe eyesight issues later in adult life, while also being easier to use and lower risk than the currently authorized devices,” said Dr. Michelle Tarver, director at the FDA’s Center for Devices and Radiological Health.