Latest news with #SudhanshuRai
Indian Express
2 days ago
- Health
- Indian Express
Sports physiotherapist lists things you can do for 7 days and repeat for another 6 weeks to sleep better without pills
Many of us face unexplained sleep issues. Instead of relying on melatonin pills to improve sleep quality, sports physiotherapist Dr Sudhanshu Rai, who works at BCCI Centre of Excellence Camps, suggested a few measures that can help. 'Here's what's happening: our sleep is controlled by melatonin and cortisol — both of which are highly sensitive to light, food timing, temperature, and stress. Constant screen exposure, late caffeine, and eating heavy dinners confuse your circadian rhythm, leading to delayed sleep or poor quality rest,' said Dr Rai in a post on Instagram. He suggested following a 7-day protocol: Stop coffee after 12 pm– Caffeine has a half-life of 5–6 hours. 'Even your 3 pm coffee can still disrupt melatonin production by bedtime,' said Dr Rai. No screen time after 8:30 pm – Blue light from phones suppresses melatonin release. Shutting screens early helps your brain shift into rest mode naturally. 1 banana + 1 tsp ghee at night – Bananas are rich in magnesium and tryptophan (a precursor to melatonin and serotonin), and ghee helps stabilise blood sugar — preventing night-time cortisol spikes that wake you up. Viparita Karani (legs up the wall) – This pose activates the parasympathetic nervous system, slows heart rate, and calms the mind. Clinical trials have shown it improves sleep latency and quality. White noise/ocean sounds – Studies show ambient natural sounds reduce sleep disturbances by masking environmental noise and reducing sympathetic arousal. Room temperature <24°C – Cooler environments help your body drop core temperature — a natural trigger for melatonin release and deep sleep. Dinner by 7:30 pm – Late eating disrupts insulin and melatonin timing. Early dinners align better with your circadian biology and improve both sleep onset and depth. Sleep isn't just about being tired — it affects memory, fat loss, immunity, and mood. 'Fix the inputs. Your body already knows how to sleep — just give it the right conditions,' said Dr Rai, adding that if it helps, repeat for six weeks. You are not insomniac. You are overstimulated. Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai, concurred that good sleep doesn't always need pills; it needs a dedicated sleep routine. 'For 7 days, follow these simple steps and then keep repeating them for another 6 weeks to train your body clock. Go to bed and wake up at the same time daily, even on weekends. No binge-watching at night. Avoid caffeine, heavy meals, and screen time at least two hours before sleeping,' said Dr Agarwal. Spend 15–20 minutes in relaxing activities like reading, listening to soft music, or deep breathing before bed. Keep your bedroom cool, dark, and quiet. Dr Agarwal also advocated for morning sunlight and light exercise during the day to help establish your sleep rhythm. A post shared by Dr. Sudhanshu Rai (@dr_sudhanshu_rai) 'If you wake up at night, don't reach for your phone; instead, do slow breathing until you feel sleepy again,' said Dr. Agarwal. These habits, when done consistently, signal your body to rest naturally, helping you sleep deeply and wake up refreshed. It is the need of the hour to regulate your sleep habits and improve your overall well-being. Make sure to get at least 7-8 hours of sleep per day, and you will surely feel better. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
News18
3 days ago
- Entertainment
- News18
5 Can't-Miss Thrillers Streaming On OTT This Long Weekend
Here's our handpicked list of cinematic treasures, each one offering a unique mix of tension, mystery, and cultural richness, perfect for your next binge-watching marathon! Get ready for a thrilling ride, as OTT fans are in for a wild August 2025. With a lineup of suspense-filled films that are sure to keep you glued to your seat, there's a lot to look forward to. From the genre-bending sci-fi supernatural spectacle 'Baida', now streaming on Amazon Prime, to the patriotic espionage thriller 'Saare Jahan Se Achcha', premiering just days before the Independence Day, OTT platforms are launching an electrifying lineup of suspense with heart-thumping plots and brilliant performances. Check out our handpicked list of cinematic treasures, each one offering a unique mix of tension, mystery, and cultural richness, perfect for your next binge-watching marathon! 1. BAIDA (Amazon Prime Video) Following its theatrical release and subsequent hype, the much-anticipated BAIDA has arrived on Amazon Prime Video on 8 August 2025, treating Indian viewers to a distinctive sci-fi supernatural thriller. Directed by Puneet Sharma and produced by Sudhanshu Rai, an acclaimed storyteller, BAIDA takes place in the chilling Pankhata village of India's Hindi heartland. The story follows a former spy turned salesman who, during a sales trip, takes shelter in a mysterious cottage and becomes trapped in a dimensional conspiracy. His race against death begins when, suddenly transported to British India and sentenced to be hanged, he must rely on his spy instincts to survive and find his way back to the world he once knew. Echoing the eerie, otherworldly vibes of Stranger Things and the haunting cultural depth of Tumbbad, BAIDA masterfully weaves together cosmic horror, psychological tension, and ancient Indian mysticism. Featuring a remarkable cast that includes Sudhanshu Rai, Shobhit Sujay, Manisha Rai, Hiten Tejwani, Tarun Khanna, and Sourabh Raaj Jain, and edited by Pratheek Shetty (Kantara), BAIDA masterfully weaves together cosmic horror, psychological tension, and ancient Indian mysticism. With its striking visuals, captivating storyline, and fresh approach to storytelling, this film is a must-see for anyone who loves a good otherworldly mystery. 2. Stolen: Heist of the Century (Netflix) If you're a true-crime enthusiast, you won't want to miss Stolen: Heist of the Century. This captivating documentary series dives deep into the infamous 2003 Antwerp diamond heist, often dubbed the greatest diamond theft ever. Available on Netflix, it brings together detectives and the alleged mastermind to unravel the intricate details of this audacious crime. With a story that plays out like a high-stakes thriller, it's full of suspenseful turns and insider insights that keep you on your toes. Perfect for fans of The Tinder Swindler, this documentary serves up an unputdownable examination of real-life crime, and is a must-watch for your August viewing schedule. 3. Tehran (JioHotstar) Steering away from the typical India-Pakistan spy game trope, Tehran gives us something new, gritty, and fresh about the spy thriller genre. Directed by Faruk Kabir and featuring John Abraham, this JioHotstar production delves into the harsh realities of global terrorism, with a focus on Israel and Iran. The movie is about a patriot torn between a moral struggle that defies the simplistic 'good vs. evil" scenario, presenting an emotionally draining and gory story of personal turmoil. If you're a fan of otherworldly mysteries, you absolutely can't miss this film! With its stunning visuals, engaging storyline, and a fresh take on storytelling, it's truly a must-see. 4. Saare Jahan Se Achcha (Netflix) For fans of patriotic espionage thrillers, Saare Jahan Se Achcha is easily the best movie to catch on Netflix this August. Starring Pratik Gandhi as a brave Indian intelligence officer, the film depicts a cross-border game of espionage against a competitive spy network, erasing enemies to safeguard national security. Set in the high-stakes 1970s, the story focuses on the relevant conflict between East and West, with the writer focused on the unsung heroes of India's R&AW in a classic yet suspenseful way. Its acerbic writing and high-energy performances by Gandhi and Sunny Hinduja are enough to hold viewers in thrall as fans of intelligent thrillers such as Special 26 would be. Watch this patriotic epic on stream to feel a mix of suspense and patriotism that will linger on. 5. Wednesday (Netflix) While it is technically a series, Wednesday Season 2 makes the list as a film-like experience with an exciting storyline that you can sink your teeth into during the weekend. Jenna Ortega is back as the iconic Wednesday Addams, who continues her exploration of the dark, gothic mysteries of Nevermore Academy. The first four episodes of Part 1, streaming on Netflix, promise a 'darker and more complex" journey filled with suspense, horror, and supernatural intrigue. With its stellar cast and Tim Burton's visionary touch, Wednesday delivers edge-of-your-seat thrills that appeal to fans of psychological and supernatural dramas. Don't miss this global phenomenon that's lighting up August streaming. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
News18
07-08-2025
- Entertainment
- News18
Sudhanshu Rai's Dreamers Revisits Mukesh Khanna's Painful Road to Stardom
Last Updated: Sudhanshu Rai's new series 'Dreamers' reveals Mukesh Khanna's inspiring journey from early rejections to becoming Bhishma and Shaktimaan. Award-winning actor and narrator Sudhanshu Rai has introduced his new series Dreamers with an emotional and motivational episode that looks into the early days of veteran actor Mukesh Khanna. The first episode narrates the untold story of the person behind Bhishma Pitamah and Shaktimaan — a tale of rejection, self-doubt, and perseverance. Sudhanshu Rai's unique style of cinematic storytelling brings Mukesh Khanna's difficult beginnings to life. The episode opens with Khanna's formative years in the film industry, when success was a distant dream and failures were constant. It captures the heartbreaks and hurdles he faced, many of which remain unknown to the public even today. A poignant moment in the episode is the unshakable relationship between Mukesh and his older brother, Jaggi Khanna. When everything was crumbling around him, Jaggi remained his pillar of strength. He provided emotional and moral support during the most trying moments in Mukesh's life. Yash Chopra's Stinging Remark That Left Lasting Impact One of the most touching moments in the episode is an anecdote about the iconic director Yash Chopra. Mukesh Khanna had once demonstrated movie reels of Mukesh's film Khooni to Chopra, hoping that something would fall into place. But Chopra had replied with a statement that hurt badly. 'When one has the choice of foreign liquor, why would one opt for country liquor?" This remark stayed with Khanna throughout his life. In the metaphor, Chopra compared stars like Amitabh Bachchan and Vinod Khanna to 'foreign liquor" and placed Mukesh in the 'country liquor" category. Though Chopra admitted the acting talent of Mukesh, the condescending remark remained impressed. They never met again after that. Nevertheless, Mukesh Khanna did not give up. He decided to rise. He decided to fight. In spite of the rejections, he continued to pursue his dream. That dream found its way into the minds of millions at last when he played Bhishma in Mahabharat and then went on to become India's first superhero, Shaktimaan. Those roles made him a household name and an ideal. What Is Sudhanshu Rai's Dreamers Sudhanshu Rai's Dreamers isn't merely another docu-series. It is a homage to those who pursue great dreams against every adversity. The series is remarkable for how it imbues tales we believed we were aware of. It shows icons not as legends, but as dreamers who, at some point, struggled just as we do. The first episode of Dreamers has touched hearts. The emotional connect, the true storytelling, and Mukesh Khanna's powerful journey have already created a benchmark for the rest of the series. With Dreamers, Rai has made a space for true stories that must be heard — stories of hope, courage, and failure. With this poignant introduction, Dreamers is already shaping up as a solid and compelling platform. It does not merely tell lives — it empowers them. First Published: August 07, 2025, 18:46 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
