Is dark chocolate healthier than milk chocolate? 2 dietitians explain

 

Alexander Grey/Unsplash

Lauren Ball, The University of Queensland and Emily Burch, Southern Cross University

Easter chocolate is all over supermarket shelves. Some people reach straight for milk chocolate eggs while others pause at the darker varieties, assuming they’re healthier.

Dark chocolate has gained a reputation as the “better” choice because it usually contains more cocoa and less sugar than milk chocolate.

But is dark chocolate actually healthier?

Let’s see how the evidence stacks up.

How do they compare?

All chocolate begins with the cocoa (or cacao) bean. Cocoa beans are the seeds of the Theobroma cacao tree, a tropical plant native to Central and South America.

Processing the bean gives you cocoa solids (the bitter part) and cocoa butter (the fat part that gives chocolate its smooth texture).

Chocolate is made from cocoa solids, cocoa butter and sugar. Milk chocolate also contains milk powder or condensed milk.

Dark chocolate typically contains a much higher proportion of cocoa solids, usually 50–90%.

Milk chocolate generally contains 20–30% cocoa solids, with the remaining bulk made up of milk ingredients and sugar.

How about nutritional benefits?

Because dark chocolate contains more cocoa solids than milk chocolate, it naturally provides slightly higher amounts of certain minerals.

This table shows the differences between milk chocolate (30% cocoa) and dark chocolate (more than 60% cocoa) per 20-gram serve. That’s about one row of a Lindt chocolate block.

As you can see, dark chocolate provides more minerals such as magnesium, iron and zinc. It also contains noticeably more caffeine (but far less than in a typical cup of coffee, which would contain about 100mg).

Milk chocolate offers significantly more calcium due to its milk solids, but it generally contains more added sugar.

Cocoa is naturally rich in plant compounds called polyphenols. These act as antioxidants in the body, helping to protect the body’s cells from damage.

Because dark chocolate contains more cocoa, it naturally contains higher levels of these compounds. In fact, dark chocolate contains roughly five times more flavanols (a type of polyphenol) than milk chocolate.

Compared to other foods often praised for their antioxidant content, cocoa contains around 17 times more catechins (another type of polyphenol) per serving than black tea. It also contains around three times more than red wine.

Does dark chocolate improve your health?

Research into cocoa and dark chocolate has produced some interesting findings, particularly about heart health.

Cocoa flavanols appear to help blood vessels relax and support better blood flow. Some clinical trials have reported small reductions in blood pressure and improvements in measures of blood vessel function after consuming cocoa products.

There is also broader evidence suggesting diets rich in flavanols may be linked with a lower risk of cardiovascular disease overall.

However, these findings come with important caveats.

Many of these trials use cocoa extracts containing high levels of flavanols. Others contain specially formulated chocolate rather than the typical chocolate bars or Easter eggs you’d find in supermarkets. The doses tested are also often far larger and far more concentrated than what people normally consume.

A large umbrella review (a review of reviews) involving more than one million participants did find links between eating chocolate and lower risks of cardiovascular disease, stroke and diabetes.

But the overall quality of evidence was rated as weak or very low, largely because many of the studies were observational. Observational studies can identify patterns, but they cannot prove chocolate itself caused those benefits.

The bottom line is that cocoa does contain beneficial plant compounds but the chocolate most of us enjoy is not a health supplement.

But I thought dark chocolate has less sugar?

Choosing dark chocolate doesn’t automatically make it the healthier option, especially where sugar is concerned. Some dark chocolate contains surprisingly high amounts.

Depending on the cocoa percentage and recipe, some dark chocolate products contain 40–50% sugar.

So a 150g dark chocolate Easter bunny containing 50% sugar, for example, can contain about 19 teaspoons of added sugar.

This applies to Easter eggs too. Some dark chocolate Easter eggs sold in supermarkets still list sugar as one of their first and main ingredients, ahead of cocoa butter. This means sugar makes up a significant chunk of what you’re eating.

So it’s always worth flipping the packet over and checking the ingredients list and nutritional panel to be sure.

What to choose this Easter?

Dark chocolate has a nutritional advantage over milk chocolate. But how much depends on the cocoa percentage and how it’s been made.

As a general rule, aim for 70% cocoa or more, and flip the packet over before you buy. In a higher-quality dark chocolate, cocoa should appear first in the ingredients list – not sugar.

A higher-quality dark chocolate might have its ingredients listed in this order: cocoa mass, cocoa powder, cocoa butter, sugar, vanilla.

A lower-quality dark chocolate might look like this: sugar, cocoa mass, cocoa butter, emulsifiers, flavour, milk solids.

If sugar is listed first, it’s the largest ingredient by weight.

Beyond that, choose chocolate you actually enjoy and watch your portion size. Remember that your overall diet matters far more than a few Easter eggs.

The real health benefit of Easter chocolate? The enjoyment of sharing it.

Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→October 17, 2026

Makeup Tips For Women Who Wear Eyeglasses or Contact Lenses

Women who wear glasses have difficulties when it comes to makeup. Depending on whether it is short-sighted or long sighted, their eyes bigger or smaller than they really are, look through the optical glass. In addition, absorbing colored contact lenses and non-reflective glass, the color and make the eyes paler than they should. For some women, the problem is that they are only a blurred image in the mirror when they remove glasses and contact lenses are not a good solution for everyone. Some of these problems can not be solved. Optometrists are now offering special make-up glasses, including glass, such as wings can move - up, down or sideways. With these glasses, one eye is open for make-up, while another focus of the research through the glass. The problem of the eye that can lead to big or too small, looks can be solved with a few tips: - Insight woman must ensure that his eyes are not too large, so that make-up in this case, an eye shadow and black eyeliner good to be a great solution. Dark, but in this case does not like black eyeliner terms. Rich Brown, dark blue or dark green, midnight to have a better effect. It is very important that clairvoyant woman applying mascara to the upper lashes only, so that the eye does not look so round. In addition, the eye can extend emphasis on the outer edge. - In short-sighted women have the opposite problem. Their eyes are small in the glasses. They are using light, pastel eye shadow. Color white or beige eyeliner should be used around the inner corner of the eye as to lighten that the eyes are optically. Mascara is uniformly applied to the upper and lower lashes to create the effect of the crowns. And larger in this way visually eyes. You should avoid, however, a well-defined contour line below the eye. A lid must be clearly defined by the stress of the fold. All women who wear glasses must "dive" in her vanity case with makeup, because they absorb all non-reflective lenses, the color, so that you lose make up an attractive face can expressiveness. This could be improved with a clear contrast makeup. Glasses create shadows on the face, but they can be covered. Deprivation in the eyes usually occur as a discoloration of the skin that can be covered with a cream color. This cream should be fan-shaped, easy to accomplish under the eye to a better surface brightness seemingly innocuous above. Finally, women who wear glasses should be aware that they automatically draw attention to the eyebrows. So be sure to regularly snatch bushy eyebrows, and eyebrows that are too thin whit an eyebrow pencil to fill. Must change in color, which may be approximately the same as the hair color. - For women who wear contact lenses, the situation is somewhat simpler. You can still see clearly increase their reflection in the mirror and not visually or out to take care of their eyes. Their main problem is that their composition is not in the lens, because the smallest amount which penetrates the eye between the lens and causes the tears. It would be better to use cream or liquid foundation instead of powder. In addition, women should be especially careful to wear contact lenses, if they put eyeliner on the lower edge of the eye. Source: Makeup Spot

Read More........→October 12, 2026

Two People from Minnesota Who Met in the Hospital After Waking up from Comas Are Getting Married

Zach Zarembinski and Isabelle Richards – credit, family photo

Everyone knows love works in mysterious ways; but rarely more mysterious than in the story of Zach and Isabelle.

Partners in life and partners in podcasting, it was 7 years ago that the two Minnesotans were partners of a distinctly less pleasant kind.

At 18, Zach Zarembinski was rushed to Regions Hospital in St. Paul in a coma after suffering a traumatic brain injury on the high school football field. At 16, Isabelle Richards arrived 9 days later in a coma after a car crash on her way to a grocery store job.

There they lay, shattered, unconscious, and together. Alongside them, their mothers feared the worst, having been told by the medical staff to prepare for the same. But they supported each other.

“I remember she was laying there. She had shards of glass still in her hair and she was unconscious,” Esther Wilzbacher, Richard’s mother, recalled.

“Isabel had to have her right skull piece removed. Zach had to have his left skull piece removed.”credit – family photo

Despite the doctor’s warnings, it wasn’t to be the end of Zach’s journey, and the footballer woke up. Days later when he was ready, he came downstairs for a hospital news conference which was broadcast in Richard’s room, where her father and aunt saw it and suggested they go down to speak with the teen.

Wilzbacher said that Zarembinski told her that her daughter would be fine, and sure enough, she was. After Richards woke up and recovered, the mothers organized a dinner together.

“Said a couple kind words to Isabelle and that was it for six years,” Zarembinski told Boyd Huppert at KARE 11 News’ “Land of 10,000 Stories.”

Zach and Isabelle after they’d both woken up – credit family photo

But 6 years later, the mothers organized a reunion of sorts.

A Facebook friend request, a first date, a year of dates, and then… another hospital news conference.

In Regions Hospital, at the same spot where Zarembinski gave a conference as a teen, the pair of TBI survivors recorded a special episode of their podcast Hope in Healing.

After reading out Joel 2:25 and John 10:10, Zarembinski asked Richards to marry her, and the hospital staff that had ensured they both survived erupted into applause as she said yes.Partners in comatose, partners podcasting, and now, partners for life. Mysterious ways. Two People from Minnesota Who Met in the Hospital After Waking up from Comas Are Getting Married

Read More........→September 25, 2026

Herbal Remedies for Hypotension (Low Blood Pressure)

Since time immemorial, various herbal natural remedies have been in practice in curing common health ailments such as low blood pressure. Low blood pressure (Hypotension) is the fall in blood pressure below normal especially, in the arteries of the systemic circulation.

The main causes can be anemia, pregnancy, dehydration, malnutrition, emotional instability & chaotic stressful lifestyle. The major symptoms of hypotension are lethargy, weakness, fatigue and dizziness. In its severe form, hypotension may also cause neurological and endocrine disorders.

In this post, let’s learn about some beneficial natural remedies to treat low blood pressure without any side effects on the body system-

• Drinking a glass of sugarcane juice with ½ tsp lemon juice and salt is quite useful in treating low blood pressure.
• Having a glass of fresh wheat grass juice daily is wonderful in boosting up energy levels of patients suffering from the ailment.
• Having a cup of beetroot juice twice daily is said to be one of the best remedies for treating low BP.
• Boil about 25 g of aloe vera pulp in a glass of milk till it thickens. Add sugar to taste and take 2 tsp of the mixture twice daily. Consuming aloe gel with a pinch of turmeric is also effective in controlling low BP.
• Boil dates in milk & add honey or sugar to taste. Take it warm twice daily.
• Soak 5-6 almonds overnight. Grind them to a smooth paste and boil in a glass of milk. Drink warm.
• Drinking a glass of buttermilk after meals with salt & mint leaves is effective in treating hypotension.
• Extract Basil leaves juice and have it with a tsp of honey early in the morning. This is another natural treatment for hypotesnion.
• Pound about a tsp each of ashwagandha and shatavari and boil in half cup each of water and milk to prepare a decoction. Take this decoction with honey twice daily.
• Having a glass of fresh bael fruit juice with added sugar is beneficial for those suffering from the ailment.

A person suffering from low BP should consume diet rich in B vitamins (especially B12), vitamin C, proteins, calcium and iron. Green leafy vegetables, fresh juicy fruits, milk and eggs should be included the diet. Drink lots of water to keep the body hydrated.

Regular use of honey, turmeric, garlic and asafetida in the diet works as a natural cure for low blood pressure. One should reduce the intake of tea, coffee, alcohol, artificial sweeteners, fried foods and refined sugar in order to keep a check on low blood pressure.

Exercises such as walking, swimming and cycling can be adopted as an essential part of your daily regime. Yogic exercises such as pranayama, shavaasana and sarvangasana can be practiced for maintaining normal blood pressure levels. The Kitchen Clinic: Herbal Remedies for Hypotension (Low Blood Pressure)

Read More........→September 24, 2026

World's Most 15 Greatest Living Rocks

1. Great Sphinx of Giza (Egypt): A reclining lion with a human head that stands on the Giza Plateau on the west bank of the Nile, near modern-day Cairo, is the largest monolith statue in the world. Standing 73.5 m (241 ft) long, 6 m (20 ft) wide, and 20 m (65 ft) high, the Great Sphinx of Giza is also the oldest known monumental sculpture, and is commonly believed to have been built by ancient Egyptians in the third millennium BCE. The Great Sphinx faces due east and houses a small temple between its paws.

 2. Petra (Jordan): Famously described as "a rose-red city half as old as time" by John William Burgon, UNESCO has described Petra as one of the most precious cultural properties of man's cultural heritage. In 1985, Petrawas designated a World Heritage Site, and recently designated as one of the “new wonders” of the world. Located in Arabah, Ma'an Governorate, Jordan, lying on the slope of Mount Hor in a basin among the mountains, the large valley running from the Dead Sea to the Gulf of Aqaba is renowned for its rock-cut architecture. The Nabateans constructed it as their capital city around 100 BCE, after their decline, the site remained unknown to the Western world until 1812, when it was introduced to the West by Swiss explorer Johann Ludwig Burckhardt. The picturesque site was featured in various films such as Indiana Jones and the Last Crusade, Mortal Kombat: Annihilation and Sinbad and the Eye of the Tiger.

 3. Mount Rushmore (USA): A famous monumental granite sculpture created by Gutzon Borglum, Mount Rushmore is located within the United States Presidential Memorial that represents the first 150 years of the history of the United States of America with 60-foot (18 m) sculptures of the heads of former United States presidents (left to right): George Washington, Thomas Jefferson, Theodore Roosevelt, and Abraham Lincoln. The entire memorial covers 1,278.45 acres (5.17 km2) and is 5,725 feet (1,745 m) above sea level. The memorial attracts approximately two million people annually.

 4. Leshan Giant Buddha (China):  Built during the Tang Dynasty, the Leshan Giant Buddha is carved out of a cliff face that lies at the confluence of the Minjiang, Dadu and Qingyi rivers in the southern part of Sichuan province in China, near the city of Leshan. The sculpture, which is seventy one meters (about 230 hundred feet) tall dwarfs the tourists that flock to see it. It is positioned so that it faces Mount Emei and stands at the meeting place of three rivers. Although the Government of China has promised a restoration program, the statue has suffered from the effects of pollution, particularly over the last twenty years. Fortunately, the statue was not damaged in the Sichuan earthquake of 2008. 5. Mahabalipuram Shore Temple (India): Built on the shores of the Bay of Bengal in Mahabalipuram (India) in the early 8th century by the Pallava King Rajasimha. The shore temple

actually consists of 2 back to back shrines, one facing the east (the Bay), and the smaller one facing west. It stands on the edge of the Bay of Bengal. At high tide, the waves sweep into its compounds. The walls and their sculptures have been battered and eroded by the winds and waves for thirteen hundred years. Yet they stand intact. Mahabalipuram was a flourishing sea port in the times of Periplus and Ptolemy (140 AD). There is an old legend here that originally there were seven temples; of these, six have been swallowed by the sea and only one temple -the Shore Temple- remained. There are evidences of submerged structures under the waves and sporadic excavations are going on, but it is too early to say whether there really was a glorious city and six more temples which now lie submerged under the waves off the coast off Mahabalipuram.

6. Abu Simbel (Egypt): A set of two temples near the border of Egypt with Sudan, Abu Simbel was constructed for the pharaoh Ramesses II who reigned for 67 years during the 13th century BC (19th Dynasty). The temples were cut from the rock and shifted to higher ground in the 1960s as the waters of Lake Nasser began to rise following completion of the Aswan High Dam.The Great Temple is dedicated to Ramesses II and a statue of him is seated with three other gods within the innermost part of the rock-cut temple (the sanctuary). The temple's facade is dominated by four enormous seated statues of the Pharaoh (each over 20 metres or 67 feet high), although one has been damaged since ancient times. The Small Temple was probably completed ahead of the Great Temple and is dedicated to Ramesses' favorite wife, Nefertari. At the entrance stand six 10-metre-high (33 feet) rock-cut statues - two of Ramesses and one of Nefertari on either side of the doorway. 

7. Dazu Rock Carvings (China): The Dazu rock carvings in Chongqing, China are hewn from the cliffside, featuring more than 5,000 statues and over 100,000 Chinese characters of inscriptions or epigraphs. It is reputed as 'the county of rock carving' and it’s located at the southeast of Sichuan province. The Dazu Rock Carvings was built from 650 in the Tang Dynasty and continued to the Ming Dynasty (1368-1644) and the Qing Dynasty (1616-1911). Among the rock carvings, there are more than 5,000 statues and over 100,000 Chinese characters of inscriptions and epigraphs. 8. Church of St. George (Ethiopia): The Church of St. George is a monolithic church in Lalibela, Amhara Region, Ethiopia. It is the most well known and last built (early thirteenth century) of the eleven churches in the Lalibela area, and has been referred to as the "Eighth

Wonder of the World". The dimensions of the complex are 25 meters by 25 meters by 30 meters, and there is a small baptismal pool outside the church, which stands in an artificial trench. According to Ethiopian cultural history, Bete Giyorgis was built after King Gebre Mesqel Lalibela of the Zagwe dynasty had a vision in which he was instructed to construct the church; Saint George and God have both been referred to as the one who gave him the instructions.As of 2006, Lalibela is still a pilgrimage site for members of the Ethiopian Orthodox Tewahedo Church; the church itself is part of the UNESCO World Heritage Site "Rock-Hewn Churches, Lalibela".

9. Borobudor (Indonesia): Officially, Borobudur is a ninth-century Mahayana Buddhist monument in Magelang, Central Java, Indonesia. Actually,  it is much older than that. The monument complex comprises six square platforms topped by three circular platforms, and is decorated with 2,672 relief panels and 504 statues of Rama citizens. Each wall has a story that relates to the stories of the birth of Buddha and other Buddha figures. A main dome, located at the center of the top platform, is surrounded by 72 Rama citizens seated inside perforated stupa.

10. Cappadocia (Turkey): Cappadocia lies in the mid-western part of Turkey. Anextraordinary landscape formed millions of years ago by the combined work of lava spitting volcanoes, wind and water, there is culture too: the inhabitants of the area hew rooms, chapels, even whole villages out of the rocks. Religious Byzantine paintings can be found on the walls of the churches and monasteries.

11. Bingling Temple (China): The Bingling Temple is a series of grottoes filled with Buddhist sculpture carved into natural caves and caverns in a canyon along the Yellow River. It lies just north of where the Yellow River empties into the Liujiaxia Reservoir created by the Liujiaxia Dam at Yongjing, about 80km from Lanzhou. The caves were a work in progress for more than a millennium. The first grotto was begun around 420 CE at the end of the Western Jin Dynasty. Work continued and more grottoes were added during several dynasties. The style of each grottoe can easily be connected to the typical artwork from its corresponding dynasty. The Bingling Temple is both stylistically and geographically a midpoint between the monumental Buddhas of Bamiyan in Afghanistan and the Buddhist Grottoes of central China, Yungang Grottoes near Datong and Longmen Grottoes near Luoyang. Over the centuries, earthquakes, erosion, and looters have damaged or destroyed many of the caves and the artistic treasures within. Altogether there are

12. Hypogeum of Hal-Saflieni (Malta) 183 caves, 694 stone statues, and 82 clay sculptures that remain. Each cave is like a miniature temple filled with Buddhist imagery. The sculptures, carvings, and frescoes that remain are outstanding examples of Buddhist artwork and draw visitors from around the world. The Hypogeum in Hal-Saflieni, Paola, Malta, is a subterranean structure dating to the Saflieni phase in Maltese prehistory. Thought to be originally a sanctuary, it became a necropolis in prehistoric times. It is the only prehistoric underground temple in the world. The Hypogeum was depicted on a 2 cents 5 mils stamp issued in the Maltese Islands in 1980 to commemorate the acceptance by UNESCO of this unique structure in the World Heritage Site list. It was closed to visitors between 1992 and 1996 for restoration works; since it reopened only 80 people per day are allowed entry and there can be a 2-3 weeks wait to get a ticket. It was discovered by accident in 1902 when workers cutting cisterns for a new housing development broke through its roof. The workers tried to hide the temple at first, but eventually it was found. The study of the structure was first entrusted to Father Manuel Magri of the Society of Jesus, who directed the excavations on behalf of the Museums Committee.

13. Buddhas of Bamiyan (Afghanistan) The Buddhas of Bamiyan were two monumental statues of standing Buddhas carved into the side of a cliff in the Bamiyan valley in the Hazarajat region of central Afghanistan, situated 230 km (143 miles) northwest of Kabul at an altitude of 2500 meters (8,202 ft). Built during the sixth century, the statues represented the classic blended style of Indo-Greek art. The main bodies were hewn directly from the sandstone cliffs, but details were modeled in mud mixed with straw, coated with stucco. They were intentionally dynamited and destroyed in 2001 by the Taliban, on orders from leader Mullah Mohammed Omar, after the Taliban government declared that they were "idols" (which are forbidden under Sharia law). International opinion strongly condemned the destruction of the Buddhas, which was viewed as an example of the intolerance of the Taliban and of fundamentalist Islam. Japan and Switzerland, among others, have pledged support for the rebuilding of the statues.

14. Mada'in Saleh (Saudi Arabia): Located in northern Hejaz (modern day Saudi Arabia), Mada'in Saleh --also called Al-Hijr ("rocky place")-- is an ancient city that was inhabited by Thamudis and Nabateans and was then known as Hegra. Some of the inscriptions found in the area date back to the 2nd millennium BC. However, all the remaining architectural elements are dated to the period of the Thamudi, Lihyan and Nabatean civilizations, between the 1st millennium BC and the second century AD. Mada'in Saleh is not only Saudi Arabia's most spectacular touristic site; it is also one of the greatest historic sites in the world. The rock tombs in this early morning light are of such an extraordinary beauty, consisting of different shapes and sizes, that gives Mada'in Salih a truly charming feeling. This historic sister city, Petra the former capital of Nabataean Kingdom, is located only 150 miles away to the north across the border with Jordan.

15. Naqsh-e Rustam (Iran): Naqsh-e Rostam is a site believed by archaeologists to have been a cemetery for Persepolis, where Achaemenid, Parthian and Sassanid royalty were laid to rest. Located about 3-4 kilometers northwest of Persepolis in Iran's Fars province, the site contains funerary related works belonging to the Elamite (second millennium BCE), Achaemenid (550-330 BCE) and Sassanid (226-651 CE) eras. The only surviving monument from the pre-Achaemenid period is a relief which was almost completely obliterated when the court scene of Bahram II (276-293 CE) was carved over it. The Naqsh-e Rostam structures have been built from white and grey Limestone without the use of mortar. It is believed that Persians were the first to use colors to decorate stone carvings. A particularly striking feature of Naqsh-e Rostam stone carvings is the use of color; many of the site's inscriptions and carvings are covered with Lapis lazuli. Evidence shows that the carving of Darius had a lazuline beard and mustache, black hair and eyeliner, red eyes, lips and shoes as well as colorful robes, although the passage of time has left the colors at Naqsh-e Rostam unstable. World Amazing Information | Funny Pictures | Interesting Facts: World's Most 15 Greatest Living Rocks

Read More........→September 21, 2026

7 of the weirdest things coffee does to your body

Jean-Louis Aubert/Unsplash 

Emma Beckett, Australian Catholic University

Coffee is best known, and perhaps most valued, for its caffeine and its ability to make us feel more awake and alert.

But coffee is much more than caffeine dissolved in hot water.

Coffee is a chemically complicated plant extract containing hundreds of bioactive compounds. These can have all kinds of weird and wonderful effects in your body, even when you’re drinking decaf.

Here are seven of the strangest.

1. Coffee can make you poo

One study shows about three in ten people say they get the urge to poo shortly after drinking coffee.

This happens quickly, and with both regular and decaf. So it’s down to more than just the caffeine. But it’s not clear exactly which coffee compounds cause this.

Your colon can also be more active in the morning, and this is when most people drink their first coffee.

What you add to your coffee can also affect your bowels. The lactose in milk or some sugar-free sweeteners can also get the bowels moving, particularly if you consume a lot.

2. Coffee can affect your reflux, eyes and ears

Coffee can worsen reflux symptoms for some people. Reflux, when your stomach acid flows back up into your food pipe, isn’t always just felt as heartburn. It can contribute to coughing, wheezing and other respiratory symptoms when reflux affects the throat and airways.

Caffeine can temporarily increase pressure inside the eye in some people with glaucoma or ocular hypertension, where pressure in the eye can already be high. Controlling this pressure is an important part of protecting the major nerve of the eye from damage. So some people with these conditions might be advised to limit their coffee and caffeine intake.

There’s also an ear condition where the tube connecting the middle ear to the back of the nose stays abnormally open, which can make you hear your own voice, or your breathing, unusually loudly. People with this condition, known as patulous Eustachian tube dysfunction, are sometimes advised to drink fewer caffeinated drinks and stay well hydrated, because dehydration can worsen symptoms. However, there is little direct evidence coffee itself causes the condition.

Caffeine’s relationship with migraine is complicated: caffeine can help relieve a migraine, but too much, or suddenly having less than usual, can trigger one in some people.

3. Coffee can interact with your medicines

Coffee can change the way some medicines behave in the body. For instance, it can reduce absorption of the thyroid medication levothyroxine and the osteoporosis drug alendronate.

Caffeine can slow the metabolism of the antipsychotic clozapine, increasing its concentration in the blood.

Sometimes medicines change the way your coffee behaves. For example, the antibiotic ciprofloxacin slows your breakdown of caffeine. So, your usual coffee may stay in your system for longer.

4. Coffee can affect your cholesterol

Coffee contains compounds called diterpenes. Two of these, cafestol and kahweol, can increase total and LDL (“bad”) cholesterol.

But in short-term trials, the same compounds lower lipoprotein(a), which may indicate a lower risk of a heart attack or stroke.

Other coffee compounds, including chlorogenic acids, may modestly lower blood pressure and improve blood vessel function.

So overall, it’s unclear what coffee means for markers of heart health.

5. Coffee may feed your gut microbes

You’re not the only one getting something from your coffee. Laboratory experiments suggest your gut microbes do too.

Some of coffee’s chlorogenic acids aren’t absorbed in the small intestine and reach the colon. There, microbes break them down into other compounds.

Coffee contains complex carbohydrates and roasting products called melanoidins that can reach the colon, where gut microbes can ferment them.

Small human studies suggest drinking coffee can also change the composition of the gut microbiome. But the evidence is still developing, so it’s too early to call coffee a prebiotic.

6. Coffee can influence your iron levels

Coffee can also limit how much iron you get from your food. Drinking coffee with a meal can substantially reduce the absorption of non-haem iron – the form found mainly in plant foods.

This isn’t primarily a caffeine effect. Polyphenols in coffee, including chlorogenic acids, can bind with iron in the digestive tract, making it harder to absorb.

This matters most for people who already have low iron stores or rely heavily on plant sources of iron, rather than being a reason for everyone to give up coffee with breakfast.

7. Coffee can kick-start the gut

Coffee can kick parts of your digestive system into action even when there’s no food to digest. It can stimulate the pancreas to release trypsin, an enzyme involved in digesting protein.

This happens with both regular and decaffeinated coffee, suggesting other compounds in your cup are talking to your digestive system.

Whether this digestive “heads-up” changes how hungry you feel isn’t clear.

Coffee can also affect gut hormones involved in appetite and fullness. But studies haven’t consistently shown whether this translates into eating more or less.

So, what does all this mean?

Caffeine and feeling more alert might be coffee’s most popular feature, but this is far from the whole story. Caffeine can do much more than that.

A cup of coffee contains hundreds of compounds that can interact with our digestive system, microbes, medicines, nutrients and more – sometimes in confusing and unexpected ways.

Emma Beckett, Senior Lecturer, Nutrition and Food Science, Australian Catholic University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→September 16, 2026

10 practical tips for managing stress in college

New Delhi, (IANSlife) Once students start going to college, that is the time a sense of independence, a sense of individuality, and also a sense of defiance comes into play. Why defiance? Because independence and individuality want to override the wisdom of the world, especially when it comes from parents, grandparents, and teachers.

That age is the time to try new things, starting with vocation experiments, food experiments, and partner experiments, which entails relationships. Because they were firmly constrained in school, their attention on studies becomes a little loose-ended in college. Furthermore, college students' fickleness, waviness, and indecisiveness place them at high risk of stress and anxiety.

Mickey Mehta, a global leading holistic health guru and corporate life coach shares with IANSlife some effortless and quick ways to relax:

Splash or keep your face in running water for a while till everything cools down and your eyes are relaxed, Just pat dry, and then breathe.

Herbal teas can help you feel better, alleviate depression's physical symptoms, and reduce stress. You can also choose to do nothing and close your eyes. As you inhale and exhale, observe your breath while you're sitting. Your mind automatically comes to the present moment when you are conscious of every breath that you take in and out. The steadiness of the mind, its capacity for ability, and its capacity to work in unison are all present when the mind is present in the moment. The shattered parts of the mind become one piece, the mind becomes one and enters that state of oneness, and so well-being and tranquility happen, going from stress and strain to harmony.

Step beyond the four boundaries, stroll slowly, and up and descend the steps. A relaxing stroll can do wonders for your mental health. It enhances self-perception, self-esteem, mood, and sleep quality while lowering stress, anxiety, and exhaustion.

Go to the nearest tree and embrace or touch it to get some oxygen. They support the body in reducing the physiological effects of stress. The stress-related chemicals cortisol and adrenaline are both lowered by simply sitting and gazing at trees.

Go outside and spend some time in the sunlight, stand or sit and feel the breeze on your skin (wind bath), Be mindful.

A natural method of curing one's mind, body, and spirit is aromatherapy. Inhaling fragrances stimulates the olfactory system, which has a variety of psycho-physiological impacts on people. It assists in reducing stress and enhances one's general state of mind.

Call your loved ones on the phone and have a conversation. Laugh it away. Catharsis, or a sense of relief, is a result of talking. Increased levels of dopamine, oxytocin, endorphins, and other feel-good biochemicals are produced during positive conversations.

When you are at home and feeling anxious, you may either have a warm water bath with some sea salt or just sit under the shower, close your eyes, and let your breathing settle down and become regular. Sweating it out after a hot water bath also releases toxins. Hot baths can be a wonderful form of self-care. Your body's relaxation mechanism, the parasympathetic nervous system, can be activated by taking a bath. Every organ, including the brain, is impacted by circadian rhythms, which are strengthened and adjusted by taking a warm bath. Stress is released even when biological toxins are released. Even when muscle tension is relieved, stress is also relieved, which improves your mood.

To dissolve into gravity, lie down in Shavasana, often known as the position of a state of relaxation After that, begin to inhale and exhale slowly from your toes all the way up, imagining breathing out stress. After 5-7 minutes, you should feel light as a feather. As more and more mental stress and bodily tension are removed, the breath becomes more relaxed. It promotes mental clarity and harmony, which may also relieve tension and headaches while reducing weariness and fending off anxiety.

Chanting helps reduce imbalances and signs of depression, as well as promotes happiness, relaxation, and the ability to concentrate and pay attention. Chanting also modifies voice and breath. Humming is one of the most basic yet profound sounds we can create for ourselves. It is a self-soothing sound that has physical effects on us, lowering blood pressure and heart rate while releasing endorphins and oxytocin, two powerful neurochemicals that have been shown to reduce stress and promote calmness and sleep.Last but not least, seek out nice company or find a place to be alone and quiet so that you can find serenity and solace. Do you believe this helps to solve problems? certainly not, but the propensity to approach problems from diverse perspectives and opinions and the ability to deal with and cope with them develop, leading to a growth in self-assurance, self-conviction, self-reliance, and a positive outlook on life and skills. 10 practical tips for managing stress in college | MorungExpress | morungexpress.com

Read More........→September 15, 2026

22-yo with Down Syndrome Becomes Certified Fitness Instructor, Leads Class of 60 at Local Gym

– credit, Cindy Allbridge

A 22-year-old Utahan with Down Syndrome has just become a certified fitness instructor for the popular fitness program UpBeat Barre.

UpBeat Barre instructor and co-owner of VASA Fitness in Kaysville, Jane Johnson, said she had kept her eye on Aubry Allbridge for some years, noticing how the young woman was exceptionally gifted in remembering the various routines and choreography of the classes.

“She has an incredible brain. Aubry can learn choreography so fast, and she retains it. She also knows all the lyrics to the songs, so she can sing along with the best of them,” she told KSL.

Allbridge had been attending several classes, including UpBeat Pilates, Zumba, SilverSneakers, and HIGH Fitness, but her favorite was UpBeat Barre, which according to its website “combines strength training, Pilates, cardio, and yoga into a high-energy fusion of fun.”

Having been recently certified as an instructor, the classes combine Allbridge’s favorite things: friends and fitness.

“I had such a fun time,” said the new instructor after leading her debut class of 60 people. “I love to be on stage. I love exercise. I loved to wear my mic and say every cue, and I love to meet with people and collecting friends. I want to help everyone feel included.”

In a recent post on her Instagram, announcing her arrival as a certified instructor, she said her favorite part of the course was motivational cuing and giving options, “to make everyone feel included.”

Johnson said she’s now helping Allbridge to take that certification and turn it into a full-time job at the gym where she works. Gainful, autonomous employment can do wonders for the mentally-challenged, while fitness activities also has transformative powers for those with Down Syndrome.

36-year-old Dan MacGauley, has Down Syndrome, autism, and is deaf in his left ear. He underwent 2 rounds of open-heart surgery when he was a toddler, and was wheelchair bound as a teen when he started lifting weights as part of an urgent need to lose weight.

In 2023, GNN reported that MacGauley took first place in the European Bench Press Championship, posting 154 lbs. (70 kg) classic, and 198 lbs. (90 kg) equipped—meaning with a weight belt and gloves—which was a new personal best.“Loads of people have said to us that they go to work and come home after a long day and it’s an effort to go to the gym,” said his mother Judith, who’s also a powerlifter. “But that they see Dan there, smiling and laughing despite all his problems, and it gives them the motivation they need.” 22-yo with Down Syndrome Becomes Certified Fitness Instructor, Leads Class of 60 at Local Gym

Read More........→September 14, 2026

Egyptian mission discovers rare rock-cut tombs dating to late New Kingdom in Nile Delta

This photo taken on April 9, 2026 shows the Giza Pyramids scenic spot in Giza, Egypt. The Giza Pyramids located southwest of Cairo, capital of Egypt, are one of the most representative sites of ancient Egyptian civilization. The complex includes the three pyramids known as the Great Pyramids, the massive sculpture known as the Great Sphinx, and several ancient cemeteries and smaller pyramids. The pyramids are part of a UNESCO World Heritage Site inscribed in 1979. (Xinhua via IANS)

Cairo, (IANS): An Egyptian archaeological mission has uncovered a number of rock-cut tombs dating to the late New Kingdom (1550-1069 BC) at the Tell el-Yahudiya archaeological site in Qalyubia province, north of Cairo, the Egyptian Ministry of Tourism and Antiquities said Saturday.

The tombs feature different architectural designs, shedding light on burial practices in the eastern Nile Delta, the ministry said in a statement.

The tombs fall into two main architectural types, the statement read, Xinhua News Agency reported.

The first consists of tombs with an entrance reached by a staircase leading to a hall containing burial niches, while the second features a rectangular shaft leading to two burial chambers, it said.

Such rock-cut tomb designs are rare in the Delta, where the region's clay-rich soil makes this type of burial uncommon, it added.

Hisham El-Leithy, secretary-general of Egypt's Supreme Council of Antiquities, said the discovery provides valuable evidence for understanding burial practices and their development in the eastern Delta across different historical periods.

Last week, Egypt announced the discovery of an over 4,000-year-old tomb dating to the late Fifth Dynasty (2494-2345 BC) at the Mariette Cemetery north of Saqqara, Giza Province, west of Cairo.

According to a statement from Egypt's Ministry of Tourism and Antiquities, the tomb, discovered by a joint Egyptian-Spanish archaeological mission, dates to the reign of King Djedkare Isesi.

The medium-sized mastaba contains two funerary chapels. One belonged to Yunmin, a senior official who served as judge, court director, and chief of scribes responsible for handling petitions and complaints.

Excavations in Yunmin's chapel uncovered a distinctive facade inscribed with funerary texts and an offering formula, alongside a depiction of the tomb owner in a formal pose.

The chapel's walls were decorated with high-quality raised reliefs depicting agricultural activities and processions carrying offerings to the tomb.

The second chapel belonged to Yunmin's father, Ity, a scribe involved in administering agricultural lands and offerings. It features a false door and colourful wall decorations of offering scenes, though much of the paint has faded.Hisham El-Leithy, secretary-general of the Supreme Council of Antiquities, said the discovery provides new archaeological information about the Saqqara cemetery during the late Fifth Dynasty and sheds further light on the architectural and artistic styles of tombs from the period. Egyptian mission discovers rare rock-cut tombs dating to late New Kingdom in Nile Delta | MorungExpress | morungexpress.com

Read More........→September 14, 2026

Nepal’s Shinta Mani Mustang Named World’s Greatest Luxury Hotel for 2026

Kathmandu — A remote retreat in Nepal’s Mustang region has claimed the top spot on Robb Report’s 50 Greatest Luxury Hotels on Earth 2026 list, outranking properties in Rwanda, Scotland, Japan and Europe.

Shinta Mani Mustang, a Bill Bensley-designed hotel in the Kali Gandaki River Valley, was ranked number one by a panel of 24 luxury travel advisors. Opened in August 2023, the 29-room property is built from local Baglung stone and offers mountain views from every room. Guests can go horseback riding, visit ancient Buddhist monasteries, trek high-altitude trails or experience traditional Tibetan healing rituals.

The ranking highlights experience-led properties over classic glamour. While many travellers picture pink façades, city skyline bars or clifftop Mediterranean views, the list prioritises destinations that deliver distinctive adventures. Nepal’s winner exemplifies this shift: a relatively new, hard-to-reach hotel that immerses visitors in the landscape and culture of Upper Mustang.

Rwanda’s Singita Kwitonda Lodge took second place. Sharing a boundary with Volcanoes National Park, it offers direct access to mountain gorilla trekking. Scotland’s Hope Lodge ranked third, followed by Japan’s Park Hyatt Tokyo (fourth), which reopened after a major renovation and retains its Lost in Translation associations.

The rest of the top 10 includes Shakti Prana in India, Collegio alla Querce in Italy, Claridge’s in London, Le Bristol Paris, Islas Secas in Panama and Casa Bonavita in Malta.Shinta Mani Mustang’s victory marks a significant moment for Nepal’s luxury tourism sector, showcasing the country’s ability to compete at the highest level with properties that combine design, remoteness and authentic cultural experiences.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​ Nepal’s Shinta Mani Mustang Named World’s Greatest Luxury Hotel for 2026

Read More........→September 13, 2026

The New 7 Wonders of the World

The Pyramid at Chichén Itzá (before 800 A.D.) Yucatan Peninsula, Mexico

MEXICO: Chichén Itzá, the most famous Mayan temple city, served as the political and economic center of the Mayan civilization. Its various structures - the pyramid of Kukulkan, the Temple of Chac Mool, the Hall of the Thousand Pillars, and the Playing Field of the Prisoners – can still be seen today and are demonstrative of an extraordinary commitment to architectural space and composition. The pyramid itself was the last, and arguably the greatest, of all Mayan temples.

Christ Redeemer (1931) Rio de Janeiro, Brazil

BRAZIL: This statue of Jesus stands some 38 meters tall, atop the Corcovado mountain overlooking Rio de Janeiro. Designed by Brazilian Heitor da Silva Costa and created by French sculptor Paul Landowski, it is one of the world’s best-known monuments. The statue took five years to construct and was inaugurated on October 12, 1931. It has become a symbol of the city and of the warmth of the Brazilian people, who receive visitors with open arms.

The Roman Colosseum (70 - 82 A.D.) Rome, Italy

ITALY: This great amphitheater in the centre of Rome was built to give favors to successful legionnaires and to celebrate the glory of the Roman Empire. Its design concept still stands to this very day, and virtually every modern sports stadium some 2,000 years later still bears the irresistible imprint of the Colosseum's original design. Today, through films and history books, we are even more aware of the cruel fights and games that took place in this arena, all for the joy of the spectators.

The Taj Mahal (1630 A.D.) Agra, India

INDIA: This immense mausoleum was built on the orders of Shah Jahan, the fifth Muslim Mogul emperor, to honor the memory of his beloved late wife. Built out of white marble and standing in formally laid-out walled gardens, the Taj Mahal is regarded as the most perfect jewel of Muslim art in India. The emperor was consequently jailed and, it is said, could then only see the Taj Mahal out of his small cell window.

The Great Wall of China (220 B.C and 1368 - 1644 A.D.) China

CHINA: The Great Wall of China was built to link existing fortifications into a united defense system and better keep invading Mongol tribes out of China. It is the largest man-made monument ever to have been built and it is disputed that it is the only one visible from space. Many thousands of people must have given their lives to build this colossal construction.

Petra (9 B.C. - 40 A.D.), Jordan

JORDAN: On the edge of the Arabian Desert, Petra was the glittering capital of the Nabataean empire of King Aretas IV (9 B.C. to 40 A.D.). Masters of water technology, the Nabataeans provided their city with great tunnel constructions and water chambers. A theater, modelled on Greek-Roman prototypes, had space for an audience of 4,000. Today, the Palace Tombs of Petra, with the 42-meter-high Hellenistic temple facade on the El-Deir Monastery, are impressive examples of Middle Eastern culture.

Machu Picchu (1460-1470), Peru

PERU: In the 15th century, the Incan Emperor Pachacútec built a city in the clouds on the mountain known as Machu Picchu ("old mountain"). This extraordinary settlement lies halfway up the Andes Plateau, deep in the Amazon jungle and above the Urubamba River. It was probably abandoned by the Incas because of a smallpox outbreak and, after the Spanish defeated the Incan Empire, the city remained 'lost' for over three centuries. It was rediscovered by Hiram Bingham in 1911. Source: Article

Read More........→September 10, 2026

How to Heal Acne Fast and Naturally!

Acne is a common disorder of the skin, from which a very large feed of young people are suffering these days. This can be treated by maintaining hygiene and eating a proper diet. Some natural herbal remedies may prove to be an alternative way of treating acne & acne scars. Let’s learn about these time-tested, effective remedies for acne infested skin-

• Make a paste of nutmeg in raw milk and apply over acne. Rinse off with water after an hour.
• Another effective remedy is to mix 2 tsp of oatmeal in a tsp of olive oil, 2 tsp yogurt and a tsp of lemon juice. Apply this paste over face & neck to treat acne & ugly marks.
• Prepare a pack by mixing fuller’s earth & sandalwood powder in rose water. This remedy helps tighten skin pores & remove pimples.
• Make a paste of roasted clove powder in yoghurt and apply over acne infested skin.
• Application of a paste of cinnamon powder in a tsp of honey is said to treat acne.
• Crush 2 garlic cloves and make a paste in honey. Apply over acne carefully & rinse after 10-15 minutes.
• Prepare a paste of turmeric and neem and apply over acne infested areas.
• Clean acne prone skin with a cotton ball soaked in lemon juice. This would remove excess oil, tighten pores & prove beneficial in acne.
• Boil a few neem & basil leaves in water for some time. Allow it to cool. Strain & use water to rinse acne prone skin.
• Apply tomato pulp over face & neck and rinse off after 10 minutes.
• Tea tree oil is a common antiseptic oil helpful in reducing the inflammation of acne. Mix a few drops of tea tree oil in aloe gel and apply it to the acne overnight.
• To get rid of acne & dark spots, mix apple juice in honey & apply over skin.

Those suffering from acne must eat a diet including plenty of green vegetables, fortified cereals, dairy products, fruits and eggs. Diet rich in Vitamin A, vitamin C, vitamin E and B vitamins and zinc is known to keep blackheads and acne at bay. Cut down on chocolates, sweets, carbohydrates and high calories diet to help control acne. Drink lots of water daily. Follow any form of exercise as a part of your daily regime.

Make it a habit to maintain hygiene. Change your pillow cover regularly and dont share it with others. If you are suffering from dandruff, treat the problem as soon as possible. Do not rub or squeeze pimples, as this would worsen the condition leaving behind a scar. Rinse your face once or twice a day. Avoid using oily & alcohol based skin care products that irritate the skin. Minimize your stress levels. Do not forget to take adequate sleep daily. Herbal Beautyholics: How to Heal Acne Fast and Naturally

Read More........→September 10, 2026

Venice: City of Romance

Venice is recognised as being one of the most romantic cities in the world with its captivating labyrinth of winding canals, gondolas, and narrow streets for losing yourselves together. It is difficult to argue with this description with a feel as though people have been transported to a land they where can live out their fantasies, where everything is wonderful and filled with romance.

The Basilica di San Marco is a major tourist attraction in Venice. One of the oldest churches in the city, this basilica contains a high altar that is rumoured to hold some of the remains of St. Mark. This church is an incredible structure, with intricate designs and carvings, all covered in gold. It also features Venice’s symbol, the golden winged lion. 

The Piazza San Marco has been a rendezvous for Venetians and tourists since it was first constructed. The square is dominated by the Basilica, a clock tower, impressive buildings, fancy restaurants and shops. This is the perfect place to relax with a coffee and watch the world go by.

The Doge’s Palace dates back to the Renaissance period when it was used as a residence of the rulers of Venice. This really is a sight to behold, with its pink and white marble and beautiful arches. Today, it contains, a collection of the world’s greatest artworks by Bellini and many other famous artists. 

This unique city is a truly amazing place to see and wander around on foot. However, before boarding their flights from Venice, all tourists should take a gondola ride along the canals of Venice. This is the only way to truly experience the romance that this famous city invokes. Source: Icetrail

Read More........→September 06, 2026

Rare 1930s Watch Stashed in Old Jewelry Box Sells for $80,000 in Thrilling UK Auction

1930s Patek Philippe – Courtesy of Hansons Auctioneers / SWNS

A rare vintage Swiss watch discovered hidden away in a late mother’s jewelry box while the family was cleaning out her home has sold for £59,000 at a British auction—$80,000 in US dollars.

The 1930s Patek Philippe wristwatch smashed expectations after experts originally valued it at just £5,000.

The owner’s daughter remembers her mom once telling her she possessed an expensive watch, but no one expected the stainless steel timepiece to be worth almost 12 times its estimate.

“When I finally had the watch in my hands and was able to examine it properly, I knew we had something extremely rare,” said Darren Ashley, senior valuer at Hansons Cornwall, who held the public auction in Penzance on Tuesday.

He explained that Patek Philippe produced very few stainless steel watches during the period, and that rarity makes surviving examples incredibly desirable to collectors—along with its “mechanical perfection”.

“This was a watch dating back around 90 years, which had spent decades within the same Cornish family and—when it was placed in my hands—it was still finely ticking away.”

1930s Patek Philippe – Courtesy of Hansons Auctioneers / SWNS

The rare Patek Philippe & Co Calatrava Reference 448 belonged to the seller’s grandfather who passed it to his daughter. It’s believed that their grandmother had a love for designer clothes and luxury items, and bought it as a gift for her husband decades ago.

“The pre-sale interest was phenomenal, from serious collectors across the world, but nothing quite prepares you for watching that level of bidding unfold in the room.”

“Having three members of the family there made it even more special. They were absolutely thrilled, while other members of their family were following the auction live from work on their laptops and phones and couldn’t believe what they were seeing.

“The final battle between (bidders in) Japan and China was incredibly exciting. To see the hammer finally fall at £59,000 was a fantastic moment for the family.

“It is one of those results that reminds you why this business is so exciting.

“Something extraordinary can still be sitting quietly in a jewelry box just a few miles away.”

“What a wonderful result,” added Charles Hanson, owner of Hansons Auctioneers. “Never overlook what is tucked away at home.”

“This little watch had passed quietly through generations of a Cornish family, its late owner knowing she had something valuable, but perhaps never imagining quite how sought-after it would become.

“To see bidders in America, Japan and China competing for something discovered in a Cornish family home is the magic of auction.

“When rarity, quality and provenance come together, the results can be spectacular.”The watch will now begin a new chapter thousands of miles away in Hong Kong. Rare 1930s Watch Stashed in Old Jewelry Box Sells for $80,000 in Thrilling UK Auction

Read More........→September 05, 2026

Is sleep training likely to help or harm your baby?

Harriet Hiscock, The University of Melbourne

Welcoming a baby is a time of great joy for parents. It can also be one of the most challenging. One of the greatest difficulties many parents face is getting their baby to sleep and re-settling following night wakings.

When these problems persist, parents’ sleep can be disrupted, worsening their mental health and wellbeing.

At this stage, some parents might then turn to sleep strategies, previously known as sleep training. Sleep strategies aim to help a baby learn to settle themselves to sleep, without the help of an adult.

Others worry about claims these strategies might harm their baby.

So what does the evidence say?

Sleep is a learnt skill. While some babies learn to go to sleep easily, others need more help. If used properly, the evidence shows sleep strategies can help babies and parents sleep better, and don’t harm the baby or their relationship with their parents.

But they can be hard to implement.

When might you use sleep strategies?

Sleep strategies are best suited to babies aged six months or older, once they can get enough food during the day to meet their nutritional needs. Younger babies may still need to wake for a night feed.

Only use sleep strategies if your baby’s sleep is actually a problem for you – some parents are happy to get up multiple times overnight, and that’s fine too.

A good bedtime routine is the foundation for success with any strategy – it helps a baby know that settling time is coming, and babies thrive on predictability. A good bedtime routine may include dinner, bath, PJs, a story and cuddle, then into bed.

How the ‘checking method’ works

The checking method is a common sleep strategy which used to be called controlled crying or controlled comforting. It’s known as “graduated extinction” in scientific literature.

It involves parents putting their baby into their sleep space (such as a cot) drowsy but still awake, then leaving them to self-settle.

If the baby cries, the parent returns at increasing time intervals (for example, starting the night with two-minute intervals, then moving to four minutes, then six) and pats or rocks their baby until they are calm but still awake, then leaves. Parents repeat this until their baby falls asleep or the parent feels they have had enough, in which case they can pick them up, comfort them and try again the following night.

This doesn’t mean parents leave their baby to “cry it out”, as the parent returns at regular intervals to comfort the baby.

The checking method usually takes three to seven nights for a baby to learn to self-settle.

‘Camping out’ is another strategy

Another commonly used strategy is camping out, known in the clinic as “graduated extinction with parental presence”.

This involves the parent putting a camp bed or chair next to the baby’s sleep space.

For the first few nights, the parent pats their baby to sleep then leaves the room.

Once the baby is settling with this, the parent can sing or talk quietly until the baby falls asleep, rather than patting them.

After a few nights, the parent moves the chair or camp bed a couple of feet away from the sleep space.

Over ten to 14 nights, the parent gradually moves out of the bedroom altogether.

Can these strategies harm babies?

Some parents worry they may be causing harm to their baby. And misinformation has made it difficult for parents to weigh the pros and cons.

Some social media has conflated the outcomes of children from Romanian orphanages – who experienced prolonged deprivation in the 1980s – with the outcomes of sleep strategies.

Children from these orphanages were more likely to develop psychiatric disorders than peers raised in families. But it is the extreme circumstances of their upbringing that caused this, not sleep strategies.

We studied the impacts over five years

Our trials and follow-up of 328 Australian babies, starting in 2003, suggest sleep strategies are safe and effective.

We compared two groups of eight-month-olds: one (intervention) whose parents met with a trained nurse for advice on the strategies above, and one (usual care) who received no advice.

We followed these babies to ages ten and 12 months, and again at two and five years.

At ten and 12 months, mothers in the intervention group reported fewer baby sleep problems and better mental health than the usual care group.

By age two, mothers in the intervention group again reported better mental health, while parenting style and child mental health were similar between groups.

At age five, there were no group differences in child sleep, salivary cortisol (a stress marker), child emotional or behavioural scores, mother-child closeness, use of harsh parenting, or parent mental health.

In short, use of sleep strategies in babies was not associated with any evidence of harm to the child or the parent-child relationship.

Similarly, a 2016 study of 43 infants in Adelaide found that one month on from doing sleep strategies, babies’ salivary cortisol decreased compared to those who did not do sleep strategies.

Twelve months later, there was no difference in child emotional or behavioural problems or in mother-child attachment between the groups.

I think I want to use sleep strategies, what next?

If your baby is aged six months or older and you want to try sleep strategies, agree on the approach with your partner, if you have one. This includes choosing which strategy you’ll use and how it will work in your household. Some parents alternate nights so both get a better nights’ sleep on alternate nights.

Strategies work best alongside a consistent bedtime routine and during a quiet one to two week stretch with few disruptions.

Only start when your baby is well – you can pause if they get sick and restart once they’ve recovered.

The evidence shows sleep strategies can work and you can be reassured there is no evidence of long-term harm to children.

If you need help with infant sleep, or if these strategies haven’t worked, talk to your GP or child health nurse. They can refer you to an inpatient early parenting centre for more intensive support, if needed.

Harriet Hiscock, Principal Fellow, Department of Paediatrics, The University of Melbourne

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→September 02, 2026