Dec 18

Scientists Explain Why You Wake Up Minutes Before Your Alarm

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You’ve probably experienced it – your alarm is set for 6:30am, yet somehow your eyes snap open a few minutes before it goes off. There’s no sound, no external cue, just the body somehow knowing it’s time. It might seem strange, but you didn’t wake up by chance. It’s your body clock at work – an amazingly precise internal timing system that regulates when you sleep and wake. But how exactly does this built-in alarm clock work?   A hormonal wake-up call Deep in the brain is a small group of neurons called the suprachiasmatic nucleus, often referred to as the body’s “master clock”. These neurons keep track of time by coordinating internal rhythms such as circadian rhythm (aligned with the 24-hour day) to regulate things like sleep, body temperature, hunger and digestion. The circadian rhythm influences when we feel sleepy and alert each day. Our bodies set the master clock naturally, and it is completely normal to see variation in the timing of when people prefer to sleep and be awake. Have you ever wondered why some people are “morning people”, preferring to catch the sunrise and hit the pillow early at night, and others are “night owls”, staying […]
Dec 16

Cardiologist with 20 years of experience reveals the most powerful medicine for your brain and heart

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Dr Sanjay Bhojraj highlights the significance of good sleep for optimal brain and heart health. Here’s how many hours he recommends. Good sleep is one of the most important pillars of overall wellbeing. Getting enough sleep and good sleep quality can play an important role in your weight, emotional wellbeing, blood pressure, diabetes, mental and physical performance, and more. Moreover, during sleep, your body works to support healthy brain function and maintain your physical well-being. Highlighting this, Dr Sanjay Bhojraj, an interventional cardiologist with over 20 years of experience, in conversation with Dr Shivani Gupta, an inflammation expert, emphasised how sleep is the most powerful medicine for the brain and heart. Why is sleep important for brain and heart health? On September 30, Dr Gupta posted a clip on Instagram from her interaction with Dr Bhojraj with the caption, “What if the most powerful medicine for your brain and heart is…simply more sleep?” View this post on Instagram A post shared by Dr. Shivani Gupta | Inflammation Expert (@dr.shivanigupta) In the video, the cardiologist explained why seven and a half hours of sleep is the sweet spot for brain health, heart health, and inflammation repair. He also urged that the […]
Dec 14

Why humming can reduce stress and how to practise a yogic breathing technique at home

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Humming stimulates the vagus nerve and has other health benefits, and is the base of the yogic breathing technique ‘humming bee breath’ There are plenty of reasons to feel stressed all year. The holiday season ushers in many more. Everyone handles stress differently – some find relief in exercising or being outdoors, while others indulge in hobbies or spend time with friends. There is one simple yet surprisingly powerful tool, though, that can instantly help anyone feel calmer: humming. As well as being something that many people might do to music, humming is used in a yogic breathing technique known as Bhramari pranayama, or “humming bee breath”. Gunjan Trivedi, a key researcher in the field, describes Bhramari pranayama as “a basic nasal sound – a combination of ‘mmmm’ and ‘nnnn’ – that gets repeated for several minutes at a time”. Trivedi, the co-founder of Wellness Space, a mental health and therapy centre in the city of Ahmedabad in India’s Gujarat state, believes humming is the simplest form of chanting, which involves repeating a mantra – a sound or phrase. “Chanting, given the use of a mantra, adds specific emotion and thoughts, which makes it a more advanced practice with additional […]
Dec 11

How do you overcome overthinking? 5 simple techniques that actually work

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Overthinking has become one of the most common mental health challenges today. Experts say small daily changes can help people regain control of their thoughts. Overthinking is something many people struggle with, especially in a fast-paced, stressful world. It often begins with one small worry and quickly turns into a cycle of repeated thoughts. A simple situation becomes complicated inside the mind, and the person ends up analysing, predicting and imagining every possible outcome. Experts say this mental loop can affect sleep, increase stress and make even simple decisions feel difficult. Psychologists explain that overthinking happens when the brain tries too hard to protect us. Instead of solving the problem, it keeps replaying it. This leads to mental exhaustion, fear and confusion. The good news is that overthinking can be managed with practical habits and a better understanding of how the mind works. Here’s a detailed look at how to overcome overthinking using simple, science-backed techniques.   1. NOTICE YOUR THOUGHT PATTERN The first step to overcoming overthinking is recognising when it starts. Pay attention to signs such as constant “what if” questions, replaying old conversations or imagining negative situations. Experts say awareness is important because you cannot change something […]
Dec 09

6 Calming Habits That Work Even Better Than Meditation

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Simple practices that soothe your mind when meditation just isn’t cutting it. My most recent attempt at meditating was pretty embarrassing. I downloaded an app that my friend swears by and had planned to begin a daily practice to help reduce my stress during a particularly chaotic time. The app promised that my mood would improve with a consistent practice and that the more time I spent meditating with the app, the better I would feel. This sounded great and I was anxious (hah!) to get started. I figured I would start with a very modest chunk of time, so I chose a beginner meditation that was less than five minutes. I hit the button, closed my eyes, took a deep breath and sat there. After what felt like an eternity, I peeked…it had only been one minute. Disappointed with myself, I closed the app, canceled my membership, and dug back into my email stack. Why was I so bad at this? My husband can meditate for an hour without getting distracted. Was I too impatient? Too weak of spirit? Instead of spiraling, I turned to a few experts on the subject to see if I could find ways to […]
Dec 02

The art of happiness: 8 simple habits of people who love their lives

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Happiness isn’t luck. It’s not something reserved for people with perfect families, perfect finances, or perfect circumstances. In fact, after writing about mindfulness and psychology for years—and watching my own life change dramatically as I grew up, moved countries, built businesses, and became a husband—I’ve come to believe something simple: Happiness is a habit, not a miracle. When you look closely at people who genuinely love their lives—not the ones pretending to on Instagram, but the grounded ones—you’ll notice that they aren’t necessarily richer, smarter, or more successful than anyone else. They just live differently. They make small choices that slowly build into a meaningful, peaceful, self-directed life. Here are eight habits these people practice every day—habits you can adopt yourself, starting now.   1. They practice gratitude as a daily ritual, not a rare moment People who genuinely love their lives aren’t necessarily luckier—they’re more aware of their luck. Gratitude, to them, isn’t about making a list once a year. It’s a daily recalibration of perspective. They notice little wins: a calm morning a good coffee a meaningful conversation a surprising moment of clarity a quiet night of rest   What I’ve noticed—especially living in Vietnam and Singapore, where […]
Nov 29

7 daily habits that can help you live happier

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How to live happier in life? If you want to live happily, it is important to simplify life. And to simplify, it is inevitable to develop a discipline in life, where you cut out the habits and people who drain your energy and make you feel less worthy. It is also necessary to understand that true joy doesn’t always come from grand achievements or perfect circumstances—it grows quietly through the way we live each day. From how we start our mornings to the thoughts we nurture, small daily practices can shift our mindset and help us feel lighter, calmer, and more fulfilled. Here are 7 habits that can help you live a happier, more balanced life.   Avoid “NutraSweet” connection Social media is the “NutraSweet” version of connection. It tricks your brain into thinking you’re interacting, but doesn’t actually nourish you. Try this: Replace one texting or scrolling session with a real-time conversation-call, video chat, or meet in person.   The social prediction error Our brains often assume socializing will be awkward or tiring, but research shows we almost feel happier afterward. Try this: Next time you feel like skipping a social event, go for at least 30 minutes. Your […]
Nov 26

The science of sleep positions: Which one is actually best for the body

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Your sleeping posture significantly impacts your health, according to experts. While back sleeping aids spinal alignment, it can worsen snoring and sleep apnea. Stomach sleeping is least recommended due to neck and back strain. Side sleeping, particularly on the left, offers benefits for acid reflux and brain health, making it a strong contender for overall well-being. From lying on the back to curling up on the side, every sleep posture affects the body in subtle ways. According to the American Heart Association (AHA), sleep position can influence more than just comfort. While most people naturally choose the position that feels most comfortable, certain postures can have subtle physiological effects. Here we decode what science says about the most common sleeping positions.   Back sleeping Sleeping on the back is often considered the most neutral position for spinal alignment. Researchindicates that when supported with a pillow under the neck and knees, supine sleeping can reduce strain on the spine and help prevent low back pain. However, back sleeping has a downside. Studiessuggest, for individuals who snore or suffer from obstructive sleep apnea lying on the back can worsen symptoms because gravity causes the tongue and soft tissues to collapse toward the […]
Nov 22

7 mental habits that help you stay calm when people test your patience

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You know that moment when someone says something sharp, and you feel heat rise in your chest before you can even think? Maybe it is a coworker making a passive aggressive comment in a meeting, maybe it is a stranger cutting in line, and maybe it is a partner or family member poking at a sore spot they know you are sensitive about. Your jaw tightens, your shoulders curl in, and you rehearse comebacks in your head, and the whole scene loops long after the moment has passed. Those little tests of patience can drain you far more than big life events. Here is the good news: You can train your mind to respond differently. Calm is a set of mental habits you can practice. In this article, I want to walk you through seven of them because they are simple, practical, and they do not require you to become a saint. They just ask you to be a bit more awake to what is happening inside you when people push your buttons:   1) Notice the first spike instead of the story The very first thing that happens when someone tests your patience is not the thought. It is […]
Nov 19

Longevity Expert Suggests 5 Simple Lifestyle Choice To Slow Down Ageing

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Your lifestyle choices, such as diet, exercise and habits like smoking or drinking, impact your body’s age   Do you know your ‘biological age’? It not only refers to the number of candles on your cake but also to how well your body’s internal systems are functioning. Although the chronological age refers to the number of years you’ve been alive, your biological age defines how long you will live. With epigenetic testing, you can now measure your biological age with a simple at-home saliva test. The results reveal how your lifestyle choices, such as diet, exercise, and habits like smoking or drinking, impact your body’s age. The good news is that healthy choices can actually reverse your biological age, putting you in control of your longevity. Here are five simple lifestyle changes, according to the longevity experts Dr Sophie Shotter And Nadine Baggott that can reduce your biological age:   1. Embrace A Youthful Spirit You need to literally avoid ageing by being more physically active. Exercising regularly, even for a couple of minutes a day, brisk walking and taking part in other physical activities that involve various movements of the body, reduces the risk of deadly diseases, which, in […]
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