Taking a nap on a lazy afternoon feels like bliss, but it can disrupt your sleep cycle. Many people expect to feel refreshed after a nap, but that is not the case all the time. When you wake up from a nap and feel more tired than before, that’s sleep inertia. You are basically restarting your brain. Think of it as your brain slowly booting up like a computer. This grogginess is normal because your body is moving from a resting state to an active one. Everyone experiences this, your body takes some time to warm up and take in all the surroundings.

Grogginess after a nap usually lasts about 15-60 minutes after you wake up. So, avoid doing anything that needs quick decisions or sharp focus, like driving. Just give yourself some time to fully wake up before you start your day. You already do this when you wake up in the morning, so taking a nap and going through this process all over again can be difficult.

Is Napping Beneficial?

Napping may not be everyone's cup of tea, but it can be helpful. If you’re feeling sleepy during the day, a short nap can make you feel more alert. Naps can also help you get enough sleep, especially if you didn’t sleep well at night. They can even improve your memory and help you learn better. However, if you have trouble sleeping at night, naps might make it worse. If you nap during the day, you might find it harder to fall asleep or stay asleep at night. So, if you’re already struggling with nighttime sleep, it’s probably best to skip naps. It’s all about finding what works best for your body.

Ways You Can Minimize Grogginess

For the best nap, keep it short, around 10 to 20 minutes. This will help you avoid falling into a deep sleep, which makes waking up more difficult. Set an alarm so you don’t oversleep. To make your nap more restful, create a quiet, dark environment. Use an eye mask and earplugs to block out light and noise. Remember, it takes time for your brain to fully wake up, so give yourself about 15 minutes to adjust after your nap.

Avoid the Snooze Button

Resisting the snooze alarm prevents fragmented sleep, which disrupts your natural wake-up cycle. This fragmentation increases grogginess, making it harder to feel alert and ready for the day.

Get Up Immediately

Rising promptly after your alarm helps your body transition from sleep to wakefulness. Physical movement, even simple stretching, signals your brain that it's time to be active, reducing lingering sleep inertia.

Consider a Caffeine Nap

Drinking coffee right before a short nap allows the caffeine to take effect as you wake. This timing aligns the caffeine's stimulating properties with your natural wake-up, leading to increased alertness post-nap.

Expose Yourself to Bright Light

Bright light, especially sunlight, suppresses melatonin, the sleep hormone. This exposure signals your brain to wake up, reducing grogginess and improving alertness more effectively than dim indoor lighting.

Wash Your Face with Cold Water

The shock of cold water stimulates your senses and increases blood flow to your face and brain. This physical jolt helps to quickly reduce feelings of sleepiness and promotes a sense of alertness.

Listen to Upbeat Music

Upbeat music increases heart rate and stimulates the brain, creating a more energetic state. The rhythm and tempo of the music can help to counteract the sluggishness associated with sleep inertia.

Having a morning coffee to start your day, or a midday coffee to keep your day going, is the best feeling. It energizes you and helps you get through the day. But have you ever noticed how you are left with sour notes in your mouth and a foul smell. Does that mean you have bad hygiene or is it an indicator that you should not be having coffee?

The answer is neither, it is due to some compounds in the coffee. You may have noticed that this is the case with many other strong-tasting foods like garlic, onions, boiled chicken and other dairy products. The Mayo Clinic explains that food particles breakdown around your teeth leads to more bacteria and causes a bad smell. These foods enter the blood stream after you ingest, get carried to your lungs and affect one’s breath.

While it may seem like a minor issue, it can be noticeable to others and make us feel self-conscious. So, it's important to understand why coffee causes bad breath and what we can do to get rid of it.

Why Does Coffee Make Our Breath Smell

When coffee beans are roasted, they release certain chemicals that contain sulfur. According to MedlinePlus these sulfur compounds are a big reason why coffee makes your breath smell bad. Think of it like the smell of rotten eggs, but much milder. Coffee is also acidic, which means it can change the pH balance in your mouth, making it easier for bacteria to grow.

When bacteria grow, they release even more smelly sulfur compounds. On top of that, coffee can dry out your mouth. Caffeine acts a little like a dehydrating agent, and coffee also contains tannins, which stop your mouth from making enough saliva. Saliva helps wash away bacteria and food particles, so when your mouth is dry, these things stay around and cause bad breath.

How To Fix This Issue?

The best way to avoid coffee breath is to make some smart choices about how you drink your coffee. Experts suggest drinking black coffee, without any milk or sugar, is better for your breath. Milk and sugar can feed the bacteria in your mouth, making the smell worse. If you must add flavor, try stirring your coffee with a cinnamon stick or a vanilla bean. These natural flavorings can add a nice taste without causing bad breath. If you need a sweetener, try using sugar substitutes instead of regular sugar. If you have to use dairy, whole milk or half and half are better than skim milk, as skim milk contains more sugar.

If you're willing to try something other than coffee, there are some good alternatives that can still give you a caffeine boost. High-caffeine black tea or chai tea can provide a similar pick-me-up without the strong coffee smell.

Whether you drink coffee or not, good oral hygiene is essential for fresh breath. The sulfur compounds, acidity, and tannins in coffee can all contribute to bad breath. So, it's important to brush your teeth twice a day, floss regularly, and use mouthwash. If you drink coffee, you might need to pay extra attention to your oral hygiene

Democratic Senator Cory Booker completed the longest speech in America's history, which lasted for 25 hours. How did he prepare for it? To endure standing and talking for 25 hours takes a lot of preparation and strategy. So, what did Cory Booker do to ensure he maintained his body's energy and hydration levels?

Starting from a few days leading to the big day of the speech, he started for days leading up to the speech, limiting both food and water intake. His primary concern was to avoid the need of a bathroom break. This would mean that you would yield the floor, and end his historic speech in between.

Booker abstained food to eliminate the risk of digestion-related discomforts like bloating or hunger pangs mid-speech. Medical experts however suggest that this approach has downsides, such as muscle fatigue and electrolyte imbalances.

Mental and Physical Conditioning

Booker is also known for his dedication to fitness. He has relied on his physical endurance to sustain himself through the speech. His preparation also showed that his training for marathon in ways have helped him. As per reports, he used breathing techniques and mindfulness to maintain focus and combat fatigue.

Furthermore, his heart rate was tracked by his Oura ring, which shot up to over 100 bears per minute at one point. This prolonged elevated heart rate indicated the physical strain his body was under. This was similar to what happens during an extended physical activity.

Nutrient Deprivation

Medical professionals also emphasized the importance of proper hydration and electrolyte balance before prolonged physical exertion. Booker, however did the opposite, he actually reduced his water intake to avoid urination. This also led to cramping, which is a common symptom of dehydration. Without adequate fluid intake, his muscles lacked the necessary hydration to function efficiently, leading to tightness and discomfort.

Experts also noted that fasting for days before the event likely caused a depletion of glycogen stores, the body’s primary energy reserve. Without sufficient carbohydrates or fats for energy, Booker would have relied on sheer willpower and metabolic efficiency to sustain his performance.

ALSO READ: Senator Cory Booker's Longest Speech In History Criticizes Trump's Health Policy, Details Inside

How His Body Reacted?

Booker admitted to experiencing muscle cramps toward the end of his speech. These were likely due to prolonged standing and dehydration. Medical professionals warn that such extreme dehydration could have caused more severe issues, such as kidney problems, urinary tract infections, or even fainting.

Despite completing his speech, Booker struggled to sleep afterward. His mind remained active, and his body, still processing the stress and exhaustion, made it difficult for him to rest. He reported feeling “loopy” after reaching home, a symptom often associated with extreme fatigue and sleep deprivation.

Experts recommend gradually replenishing fluids and nutrients after extreme exertion. Booker took steps in this direction by consuming a banana and drinking water post-speech. Doctors suggest that an ideal recovery diet should include electrolyte-rich fluids, easily digestible foods like rice or broth, and a slow reintroduction of solid meals to restore depleted energy reserves.

Standing for prolonged periods can lead to blood pooling in the lower extremities, which may cause dizziness or fainting. Additionally, resisting the urge to urinate for such an extended period could have long-term repercussions for bladder health. Given his fitness level, Booker is expected to recover fully, but his speech took a clear toll on his body.

Aging is a natural process that comes with time. Everyone has to age, but it is a scary concept for many to accept. Kids growing up to be adults, adults reaching middle age and so on and forth. Many things change about you when you age. You will be wiser and have a lot more experience. However, there are many other changes that our bodies go through when we age. Women especially are discouraged to speak about their struggles and the way they are affected by the changes in their body. However, speaking about these things can help you not only prepare, but also learn more about how to avoid and get ahead of certain things

What Unexpected Changes Occur In Women

There are a few common things that most of us expect as we age. For example, weight gain with age, decline in muscle mass, risk of heart diseases and diabetes. However, there are many unexpected changes that also happen.

Pelvic Changes

Even after your bones stop growing as a teenager, your pelvis keeps getting wider. This happens in both men and women, but it's especially important for women. A 2022 study published in Anthropol Anz. explains that during pregnancy, your pelvis changes even more. It widens and tilts forward to get ready for your baby to be born. Your body makes these changes to make childbirth easier. While the ligaments around your pelvis stretch, the actual shape of the bone doesn't change.

Heart Health

While women who do not drink alcohol and smoke are less likely to develop heart diseases, research has shown, menopausal women are more likely to develop cardiovascular issues. A 2021 study published in the Oxidative Medicine and Cellular Longevity showed that estrogen has a protective effect on the cardiovascular system. The lack of estrogen that happens with menopause can trigger heart issues for them.

Women Shrink More

When you're a kid, you get taller. But as you get older, you start to get shorter. This happens to everyone, but women tend to lose more height than men. This is because men usually have more muscle and stronger bones. A study published in the American Journal of Epidemiology showed that women start losing height around age 30, and it keeps happening as they get older. So, you might find yourself a little shorter as you age, and need help reaching high shelves.

Vaginal pH self regulates

Your vagina is very good at cleaning itself. It has a natural balance called pH, which is usually a little acidic. A 2021 review in the Diagnostics explains that this acidic balance helps keep bad germs away. Your vagina doesn't need harsh soaps or douches to stay clean. These can mess up the natural balance and cause problems. Warm water and gentle cleansers are usually enough to keep the outside clean. Your body knows how to take care of the inside.

Different Response To Stressful Situations

We all have our own different ways of dealing with fear. While some people shut down, others can be quick. However, research shows that there may be a biological factor in this. A 2019 study published in the European journal of neuroscience explains that women's brains seem to process fear differently than men's, which might explain why they're more prone to anxiety disorders. Scientists are now studying this to find better ways to help.