Sleep is a cornerstone of health. When we sleep good, we feel good. However, people often view sleep as expendable, they trade it to work more hours, or spend time with loved ones, or any other recreational activity. While these things are important too, they should not come at the expense of your health as it can lead to other issues you may not be prepared for.

When we go to sleep, we hope to wake up and feel refreshed, as sleep is like a reset button for your body. Media has given us a view of waking up, where the person is happy and energetic as soon as they get out of bed, however that is not entirely right. Everyone feels a little sleepy when they first wake up. It's called sleep inertia, and it's normal. Think of it like your brain needing a few minutes to boot up.

The sleep foundation suggests that you may feel better after 15 to 90 minutes, which is due to sleep inertia. Sleep inertia is the grogginess and disorientation you may feel right after waking up. You may also have had a bad night's sleep, which may cause you to be tired in the morning. However, if you're getting plenty of sleep and still wake up tired every single day, that's different. This kind of tiredness, where you're always dragging, is a sign that something might be wrong. Don't just ignore it. Talk to your doctor to figure out why you're so tired all the time.

Could The Food You Eat Cause You To Wake Up Tired?

Eating spicy food right before bed can cause heartburn. The Cleveland Clinic explains heartburn is like a burning feeling in your chest, and it happens when stomach acid goes back up into your throat. This can make it hard to fall asleep, and if you do fall asleep, it can wake you up. So, if you eat spicy food late at night, you might wake up feeling tired and groggy. Try to avoid eating spicy meals close to bedtime. It's better to eat them earlier in the day so your stomach has time to digest them before you try to sleep.

Eating Sugary Foods

According to 2019 study published in American Journal of Lifestyle Medicine, eating sugary foods or drinks before bed can really mess with your sleep. When you eat sugar, your body gets a quick burst of energy. This burst of energy can make it harder to fall asleep because your body is wide awake. Also, if you do fall asleep, the sugar can cause you to wake up during the night. Try to avoid sugary snacks or drinks before bed. Instead, try a light, healthy snack if you're hungry. This will help you sleep better and wake up feeling more rested.

Other Lifestyle Habits That Cause Restless Sleep

Looking at your phone or tablet right before bed can keep you awake. The Cleveland Clinic explains that the bright light from these screens, called blue light, tells your brain it's daytime. This makes it hard to fall asleep. Also, looking at social media can make you feel worried or stressed. If your mind is racing with thoughts, you won't sleep well. Try to turn off your screens at least an hour before bed. Instead, try reading a book or listening to calming music. This will help you relax and fall asleep faster.

Your Mental Health Can Also Be A Reason For Poor Sleep

If you're worrying about things when you're trying to sleep, you won't sleep well. When you're stressed or anxious, your mind keeps going over and over the same thoughts. This makes it hard to relax and fall asleep. If you're having trouble sleeping because of stress, try doing relaxing things before bed. Things like taking a warm bath, meditating, or doing deep breathing exercises can help. If you're still having trouble sleeping, talk to your doctor. They can help you find ways to manage your stress and sleep better.

With peak summer months fast approaching, one must make the necessary changes to their lifestyle habits to suit the heat. This heat can affect people in many ways. Whether it is what kind of food you eat, your daily commute and other activities.

Another cause of concern for people now is how this heat could affect their heart. A new study published in the Journal of the American College of Cardiology April 2025, showed that when it's really hot both during the day and at night, more people die from heart problems. This kind of heat is much more dangerous for your heart than just being hot during the day or just at night. Researchers found that when it's hot all the time, it puts a lot of extra stress on people's hearts, making it more likely for them to have serious problems and even die. This means we need to think differently about how we handle very hot weather to keep people safe, especially those who already have heart issues.

To learn this, the scientists looked at information about almost two and a half million people who died from heart problems in China over several years. They compared when these deaths happened to how hot it was at every hour of the day and night. They found that when there was a compound heatwave, the chance of dying from a heart problem kept going up. However, when it was only hot during the day or only at night, the risk would go up and then come down a bit. This shows that constant heat puts ongoing stress on the heart.

Why Does The Heat Impact The Heart?

When temperatures rise, your body cleverly uses your circulatory system to release heat. Blood vessels near the skin's surface widen, and your heart beats faster, increasing blood flow by two to four times its normal rate, according to Cleveland Clinic.

The study showed that if there's a heatwave that doesn't cool down at night, people are much more likely to die from heart problems. The chance goes up by a huge 86%. This is much higher than if it's only hot during the day, where the risk goes up by only 19%. It's also much higher than if it's only hot at night, which has a 16% higher risk. This clearly shows that when the heat doesn't stop, it's much harder on our hearts and can be deadly for people with heart conditions.

The study also found that certain kinds of heart problems were much more likely to cause death during compound heatwaves. Things like sudden heart stopping, heart attacks, and heart failure were much more dangerous when the heat didn't let up at night. For example, the chance of dying from sudden heart stopping was much higher with constant heat compared to just daytime or nighttime heat. The same was true for heart attacks and heart failure, showing that continuous high temperatures put a huge strain on different parts of the heart.

How Do We Proceed?

Experts say that the usual ways we think about heatwaves don't really show how dangerous these constant hot periods are. We often just look at how hot it gets during the day or how long the heat lasts. However, we don't always think about how important it is for people to cool down at night. Because of this, we might not realize just how much more dangerous it is when the heat stays high all the time, and we might not do enough to protect people.

A lot needs to be done to protect the people from heat that doesn’t quit. This could mean having places where people can go to cool down in cities and helping people keep their homes cooler. These kinds of constant heatwaves are happening more often because of climate change, we need new ways to protect people who are at risk. Researchers are now planning to figure out how many more people might die from heart problems caused by heatwaves as the world gets even warmer.

Oral health is often a brushed off-pun and is intended as basic hygiene. However, Lt Gen Dr Vimal Arora, who is a former Director General of Armed Forces Dental Services and is currently the Chief Clinical Officer (CCO) at Clove Dental, says it is time we reframe how we look at our teeth, gyms, and even our jaws.

In an exclusive interview with Health And Me, he debunks popular myths and draws a compelling link between oral health and broader health issues, especially sleep apnea.

Myth #1: Sugar Is The Only Cause Of Cavities

While it is a common belief that sugar is the main villain when it comes to cavities, Dr Arora explains that poor oral hygiene plays a much bigger role in this. “Even if you’re consuming sugar, rinsing or brushing before bed can significantly reduce your risk,” he says. The problem arises when sugary substances linger in the mouth overnight, feeding bacteria that damage teeth.

Myth #2: Overbrushing Does Not Exist

Is this another misconception? You got that right. Brushing more does not mean cleaner teeth. Dr Arora strongly disagrees with this statement. “You’re not scrubbing tiles—you’re cleaning your own teeth,” he points out. Overbrushing, especially with a hard-bristled brush, can erode enamel—the hardest substance in the human body, but once gone, it never grows back. His advice: use a super soft brush, wet it before use, and apply gentle pressure.

ALSO READ: What Your Mouth Is Trying to Tell You?

Myth #3: Oral Health Is Only Limited To Your Mouth

Perhaps the most overlooked myth is that oral health is disconnected from the rest of the body. "This is not true," Dr Arora asserts. This is especially true when it comes to sleep apnea, a disorder where people often breathe through their mouth while sleeping.

“Sleep apnea isn’t just a sleep problem. It’s connected to how your jaws are aligned, how your airways function, and more,” he says. Dentists can play a pivotal role by fitting patients with oral appliances that reposition the jaw forward. This opens up the air passage and reduces apnea episodes—potentially reducing the need for machines like CPAPs. “Many dentists today are trained to do this,” he adds.

Scientific studies back this up. According to a 2019 paper published in the Journal of Dental Sleep Medicine, oral appliances can be an effective first-line treatment for mild to moderate obstructive sleep apnea, especially in patients who are non-compliant with CPAP therapy.

What Can You Do?

Dr Arora recommends to quite literally watch your mouth. He says that one must take a moment every day to examine their own mouth. “Look at your teeth, gums, even your cheeks, in good sunlight. If you see discoloration, redness, or anything unusual—visit a dentist.”

He emphasizes making friends with your dentist, not fearing them. “At least 40% of our mouth can’t be seen directly. That’s why routine check-ups matter.”

Whether it’s protecting enamel, preventing cavities, or managing sleep disorders, oral health is deeply intertwined with overall well-being. And the first step to better health might just start with how gently—and frequently—you brush.

Condiments often get a bad rap in the world of healthy eating, but experts suggest it's time to reconsider that stance. While many people feel their meals are incomplete without the familiar kick of ketchup, mayo, mustard, soy sauce, ranch, or hot sauce, not all of these additions are detrimental to health. In fact, some might even enhance the nutritional profile of your meals.

"I would way rather folks add a condiment that really brightens their day and makes their food enjoyable than for them to swear off that food entirely," registered dietitian Abbey Sharp told USA Today. "If ranch is the only way that you’re going to eat vegetables, by all means, you should be adding ranch."

While many assume that condiments only add empty calories or sodium, some health professionals believe that the right choices can contribute positively to your diet. The trick lies in selecting those with fewer additives and better nutritional value.

Choosing the lowest-calorie condiment may seem wise, but calories aren't the only factor to consider. Some condiments, though low in calories, are packed with artificial additives, sodium, and sugar—ingredients that can elevate the risk of high blood pressure, stroke, and heart disease. On the other hand, healthier condiments often contain little added sugar and are rich in fiber, protein, and healthy fats.

Abbey Sharp warns against blindly choosing products labeled "fat-free" or "low-fat," as these can be loaded with sugar and salt to compensate for lost flavor. Instead, she recommends looking for items with shorter, simpler ingredient lists.

Homemade condiments are generally less processed and lower in calories, but plenty of store-bought options can also be healthy if you check the labels carefully. Experts have highlighted several condiments that offer both flavor and nutrition:

Pesto — Made with olive oil, Parmesan, basil, and pine nuts, pesto is not only flavorful but also a good source of zinc, supporting immunity and metabolism.

Mustard — While mustard is low in calories (about six per 10 grams), it often contains turmeric, which has anti-inflammatory and antioxidant properties. However, it can be high in sodium, so moderation is key.

Guacamole — Rich in fiber, potassium, and healthy fats from avocados, guacamole can enhance satiety and overall nutrition. Sharp calls it her favorite condiment.

Balsamic Vinegar — Made from grapes, balsamic vinegar is packed with antioxidants that may protect cells and reduce heart disease risk.

Soy Sauce — Due to its high sodium content, consider making a homemade version using low-sodium vegetable broth, vinegar, brown sugar, and spices.

Tomato-Based Sauces — Tomatoes offer potassium, lycopene, and other nutrients. Homemade ketchup or salsa can reduce added sugar intake and avoid high-fructose corn syrup.

Hummus — A blend of chickpeas, tahini, garlic, and olive oil, hummus provides protein, fiber, and healthy fats.

Hot Sauce — Often containing just peppers, salt, and vinegar, hot sauce can support gut health and digestion—though sodium remains a concern.

Tahini — Ground sesame seeds provide plant-based protein and selenium, which supports brain and immune health. Just two tablespoons supply 10% of an adult’s daily protein needs.