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.

Laughing gas or nitrous oxide is making headlines not for its role in dental clinics or surgical procedures, but as a potential treatment for depression. Once only considered a part of short-term anaesthetics used to relieve pain or anxiety during surgical procedures, like childbirth, nitrous oxide is now gaining attention in the world of mental health research for its potential to alleviate symptoms of depression, especially in people who have not responded to traditional treatments.

Even A Low Dose Of Laughing Gas Provides Rapid Relief From Depression

Several studies in recent years have shown that even a low dose of laughing gas can provide rapid relief from depressive symptoms. Unlike conventional antidepressants, which can take weeks to show results, nitrous oxide has demonstrated an almost immediate impact in some patients. Scientists believe this fast-acting effect could be a game-changer in managing treatment-resistant depression.

How Was The Research Conducted?

Researchers at Washington University School of Medicine and the University of Chicago conducted clinical trials on people with severe depression who had not responded well to typical medications. Participants were given a single one-hour inhalation session of nitrous oxide. Remarkably, many reported relief from symptoms within just a few hours, and in some cases, the effects lasted for several days.

Laughing gas is thought to work differently from traditional antidepressants, which usually act on serotonin and other neurotransmitters. Nitrous oxide instead affects the NMDA receptors in the brain, which are involved in mood regulation and cognitive functions. This is similar to how ketamine—another fast-acting antidepressant—works. However, nitrous oxide has the added advantage of being less intense and more manageable in terms of side effects.

Patients who received nitrous oxide in the study experienced a noticeable reduction in their depression scores, even when given low concentrations of the gas. Researchers found that a 25% concentration of nitrous oxide was nearly as effective as the 50% dose but caused fewer side effects, such as nausea or dissociation.

Nitrous Oxide Has Advantage Over Others-Its Long Term Medical Use

One of the reasons nitrous oxide is being seriously explored as a depression treatment is its accessibility and long-standing safety profile. It has been used in medical settings for over 150 years, primarily for pain relief. Its safety, low cost, and ease of administration make it an appealing option for rapid intervention in psychiatric emergencies, particularly for those at risk of suicide.

Still, experts caution that laughing gas is not a magic bullet. While it shows promise, more research is needed to understand its long-term effects and how often it can be safely administered without causing dependency or neurological issues. It also needs to be administered under medical supervision. Mental health professionals are optimistic, though. With increasing cases of depression worldwide and many patients not responding to current treatments, the medical community is on the lookout for new and effective therapies. Laughing gas may not be the ultimate cure, but it represents a promising step forward.

Scientists at the University of Pittsburgh School of Medicine are making significant progress toward developing a brain-computer interface (BCI) that could help people with tetraplegia (paralysis) restore their lost sense of touch. In the new study published in Nature Communications, participants explored digitally represented objects using an artificially created sense of touch. Through the interface, they described sensations as vivid as the warm fur of a purring cat, the smooth, rigid surface of a door key, and the cool roundness of an apple. This collaborative effort between the University of Pittsburgh and the University of Chicago represents a major step forward in neuroprosthetics.

Unlike earlier experiments—where artificial touch often felt like undifferentiated buzzing or tingling—this study introduced a novel feature: BCI users had control over the details of the electrical stimulation that generated their tactile sensations. By enabling participants to personalise their sensory input, scientists were able to help them recreate intuitive and meaningful experiences.

"Touch is an important part of nonverbal social communication; it is a sensation that is personal and that carries a lot of meaning," said lead author Ceci Verbaarschot, Ph.D., assistant professor of neurological surgery and biomedical engineering at the University of Texas-Southwestern and a former postdoctoral fellow at Pitt’s Rehab Neural Engineering Labs. "Designing their own sensations allows BCI users to make interactions with objects feel more realistic and meaningful, which gets us closer to creating a neuroprosthetic that feels pleasant and intuitive to use."

BCI converts Brain Activity Into Signals

A brain-computer interface converts brain activity into signals that can replace, restore, or enhance bodily functions normally controlled by the brain, such as movement. BCIs can also be used to restore lost sensations by directly stimulating the brain, essentially bypassing damaged neural pathways. Over the last decade, Pitt researchers have shown that a paralysed individual can feel sensation using a mind-controlled robotic arm. However, those sensations lacked nuance—touching a person’s hand felt no different than grasping a hard rock.

In this new study, researchers moved closer to creating a realistic, intuitive sense of touch. BCI users were able to "design" different tactile experiences for objects displayed on a screen and could identify objects based on sensation alone—though not perfectly. Participants, all of whom had lost hand sensation due to spinal cord injuries, were challenged to match stimulation settings with sensations like petting a cat or touching an apple, key, towel, or toast.

Sensations Were Subjective

Describing their sensations in rich and subjective detail, one participant noted a cat felt "warm and tappy," while another described it as "smooth and silky." Even when images were removed and participants had to rely solely on touch, they correctly identified the objects 35% of the time—better than chance. "We designed this study to shoot for the moon and made it into orbit," said senior author Robert Gaunt, Ph.D., associate professor of physical medicine and rehabilitation at Pitt. "Participants had a really hard task... and they were quite successful.

Vanellope Hope Wilkins made medical history in 2017 when she was born with her heart outside her body—a condition so rare it's described by experts as "one of a kind." Recently, she underwent a procedure wherein doctors split open her ribs to insert her heart back into her chest cavity. After the successful operation, they shared how they performed the seemingly impossible surgeries.

Born in the UK with a condition known as ectopia cordis, Vanellope underwent three major operations at Glenfield Hospital in Leicester to place her heart back inside her chest. The hospital says it knows of no other case in the UK where a baby with this condition has survived. Now seven years old, Vanellope has undergone groundbreaking surgery to reconstruct a protective cage around her heart—using her own ribs. Since then, she has worn a brace around her chest for protection.

She lives with complex medical needs and requires one-to-one care 24 hours a day. Vanellope is autistic and non-verbal, but according to her mother, Naomi Findlay, 39, from Clifton, Nottingham, she is "a happy little thing" who "brings a lot of joy and happiness." Speaking to the BBC, Naomi said she is extremely proud of the fact that her daughter has not only survived her rare medical condition but also achieved. "It makes me extremely proud to see how far she's come, what she's overcome, and what she's achieving. It's a real journey of strength and bravery... she's so brave," Naomi said, adding that saying goodbye at the theatre door before surgery is always emotional.

How Was It Done?

The surgical team carefully decided that the timing was right for this next step. Vanellope was placed on a bypass machine, which temporarily took over the function of her heart and lungs. This allowed her heart to deflate, making it easier to perform the “very tricky” procedure.

Surgeons first detached part of her heart—the right ventricular outflow tract—and the pulmonary artery from where it had fused to her skin. Then came the bilateral rib osteotomy, a procedure involving breaking her ribs on both sides. The ribs were then repositioned to create a protective cage around her heart.

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