Feeling sleepy after eating a big meal or after an early morning is normal. While excessive sleepiness does raise alarm, the key to avoid it to understand what is triggering it.

Our bodies have an internal clock, called the circadian rhythm, that controls when we feel sleepy or awake. According to National Institute of General Medical Sciences (NIGMS), these rhythms include physical and mental changes an organism experiences over 24-hour cycle.

According to John Hopkins Medicine this clock makes us naturally feel a bit sleepy in the early afternoon, usually around 1:00 or 3:00 PM. It's like a built-in dip in our energy levels. Scientists have studied this, and they've found that we're usually most alert in the morning and early evening, with a little dip in between. In some countries, people used to take a short nap in the afternoon to deal with this. It's just a normal part of how our bodies work, but we can learn how to manage it.

Ways You Can Avoid The Afternoon Crash

Everyone gets sleepy in the afternoon sometimes. It's a normal part of life. But you don't have to let it ruin your day. Sometimes, feeling really sleepy during the day can be a sign of a medical problem. If you have a condition like sleep apnea or narcolepsy, or if you take medicine that makes you sleepy, you might feel extra tired in the afternoon. The natural dip in alertness makes it even worse for you. If you're feeling excessively sleepy during the day, it's important to talk to your doctor. They can help you figure out what's going on and find ways to feel more awake and alert. By taking care of your sleep habits, you can make it easier to get through the day without feeling tired all the time. Here are some ways you can avoid the afternoon crash.

Prioritize Sleep

Quality sleep is crucial. Aim for consistent bedtime routines and sufficient hours of rest. Sleep deprivation amplifies afternoon fatigue. A well-rested body manages energy dips more effectively, reducing the severity of the midday slump.

Increase Physical Activity

Even brief movement combats sleepiness. Stand up, stretch, or take a short walk. Physical activity boosts blood flow and oxygen to the brain, enhancing alertness. Regular, light activity throughout the day helps maintain energy levels.

Lighter Lunch Choices

Heavy, carb-loaded lunches divert energy to digestion, inducing sleepiness. Opt for balanced meals with lean protein and vegetables. Lighter meals prevent excessive energy shifts, helping you stay alert and focused in the afternoon.

Caffeine or Hydration

Moderate caffeine intake can temporarily increase alertness. However, avoid excessive amounts, especially later in the day. Hydration is vital; water improves circulation and cognitive function. Choose refreshing drinks to stay hydrated and energized.

Vitamin C Supplementation

Vitamin C's antioxidant properties may reduce fatigue. It combats oxidative stress, a contributor to tiredness. Consider a supplement or vitamin C-rich foods. Remember, individual responses vary, and it's best to consult a healthcare professional.

Shift Mental Focus

When feeling sleepy, change your mental environment. Focus on completed tasks or engage in enjoyable activities. Distraction can redirect your mind, temporarily alleviating the feeling of sleepiness. A brief mental break can provide a needed reset.

Power Naps

Short naps (20-30 minutes) can rejuvenate, but avoid longer naps. They can lead to grogginess. Napping too close to bedtime disrupts nighttime sleep. A brief nap during the early afternoon can restore alertness and improve productivity.

A recent study has found a probable link between autism and COVID-19, claiming the infection could affect children’s brain development. Autism, a condition that affects social interactions and communication, has recently become a major point of conversation. Whether it is vaccines or medicine like Tylenol, many have been linked to increased risk of autism in children. One such link was made with COVID, however, this claim was refuted by many medical journals like the 2024 study done by the Columbia University Irving Medical Center.

However, the new study, published in the journal Obstetrics & Gynecology, has shown that there may be some evidence supporting the COVID-19 and autism link. New research from Mass General Brigham suggests that children born to mothers who had COVID-19 while pregnant face a slightly higher chance of having developmental delays by the age of three.

These problems can include issues like speech delays, autism, motor disorders, and other neurodevelopmental delays.

Does COVID-19 Affect Brain Development?

According to the researchers, these results show that COVID-19, much like many other infections a woman can get during pregnancy, might cause problems for the baby’s developing brain in addition to affecting the mother. They pointed out that it is crucial for pregnant women to focus on staying healthy and avoiding infections, especially as trust in vaccines, including the COVID-19 vaccine, is decreasing.

This idea isn't entirely new. Earlier research has already connected other types of infections in pregnant women to a greater risk of various developmental problems in their children. Studies on animals have also shown that when a mother’s immune system is strongly activated by an infection, it can interfere with the normal growth of the baby's brain and affect how the baby behaves later on.

How Does COVID-19 Affect Baby’s Development?

The researchers examined medical records from 18,124 births that happened at Mass General Brigham hospitals between March 2020 and May 2021, the time when COVID-19 was at its height. They wanted to see if there was a connection between the mothers who had the virus and their children's development.

Higher Diagnosis Rate

Out of the 861 children whose mothers tested positive for COVID-19 during pregnancy, 16.3%, which is about 1 in 6, were diagnosed with a developmental problem by age three.

Comparison Group

In contrast, among the larger group of 17,263 children whose mothers did not have COVID-19, a smaller number, 9.7%, which is about 1 in 10, were diagnosed with these conditions.

Elevated Risk

After adjusting the numbers for other possible factors, the study found that a mother having COVID-19 during pregnancy was linked to a 29% increased likelihood of a child developing a neurodevelopmental condition.

What Are Some Risk Factors Of Autism?

The research team found that two factors seemed to make the elevated risk stand out even more:

Gender

Male children appeared to have a greater chance of developing these neurodevelopmental disorders compared to girls.

Timing

The risk was highest when the mother got the COVID-19 infection during the third trimester, which is the final three months of pregnancy. This suggests that exposure to the virus later in pregnancy might have a bigger negative impact on the baby's brain.

Despite finding that the infection increases the odds, the researchers noted that it's important to remember that the overall chance of an exposed child having a serious developmental problem is still low. The study shows a higher relative risk compared to unexposed children, but the total number of children affected is not huge.

Halloween may bring an abundance of sweets and chocolate, but a few of these treats could carry health risks that have nothing to do with sugar. Mixing certain confectionery with prescription medication can cause unexpected side effects, especially for people being treated for depression, anxiety, or heart conditions. Kiran Jones, a Clinical Pharmacist at Oxford Online Pharmacy, explained which medicines could be affected, ranging from stronger adverse reactions to reduced drug effectiveness, and what ingredients should be avoided.

Avoid Halloween Sweets If You Are on Medication

While enjoying Halloween treats in moderation is harmless for most people, those taking regular medication should be cautious. Some common ingredients in candies, especially artificial sweeteners, caffeine, liquorice, and food coloring can interfere with how medicines work. Even small amounts can alter absorption, increase side effects, or counteract the intended effect of the drug.

Depression, Anxiety and Parkinson’s Medications

Artificial sweeteners such as aspartame can interfere with neurotransmitters affected by Monoamine Oxidase Inhibitors (MAOIs). These medicines are prescribed to treat depression, anxiety, and Parkinson’s disease by preventing the breakdown of neurotransmitters in the brain.

When combined with aspartame, these drugs can lead to an excessive build-up of neurotransmitters, resulting in high blood pressure, headaches, nervousness, or trouble sleeping.

Jones explained, “People taking these medications should avoid or limit foods containing aspartame to prevent these potentially serious reactions.”

ADHD, Anti-Anxiety and Blood Pressure Medications

Sugar-free sweets, diet drinks, and low-calorie snacks often contain artificial sweeteners like aspartame, while caffeine is commonly found in chocolate and coffee-flavoured candies. For those on ADHD medication, anti-anxiety pills, or blood pressure drugs, caffeine can significantly alter how the medicine behaves.

It can heighten the stimulant effects of drugs such as Adderall while weakening the calming impact of SSRIs. Similarly, caffeine may counteract beta-blockers used for blood pressure control by raising heart rate and blood pressure. This interaction can cause symptoms like palpitations, restlessness, poor sleep, and in severe cases, an increased risk of stroke or heart attack.

Blood Pressure, Diuretics and Antiarrhythmics Medications

People taking medication for blood pressure, water retention, or irregular heart rhythms should be cautious with liquorice sweets. Liquorice contains glycyrrhizin, a compound that reduces potassium levels and increases sodium retention in the body, which can lead to higher blood pressure and fluid retention.

This effect directly interferes with blood pressure and heart medications, making them less effective and potentially causing uncontrolled hypertension. Regular or excessive consumption could also worsen heart rhythm problems.

Allergy Medications

Those taking antihistamines for allergies should watch out for colourful candies like M&Ms or Skittles. Artificial food dyes in such sweets can trigger the release of histamines—the same compounds antihistamines are meant to block.

This can weaken the effectiveness of the medication and, for sensitive individuals, cause allergic responses such as itching, hives, or swelling. Even if the reaction is mild, repeated exposure can reduce the benefit of the medicine over time.

We all have habits we know are bad for us, yet we don’t stop doing them. Most smokers know that smoking is bad for their health, and even say they would like to quit, but something stops them. The National Institute of Health (NIH) explains how 70% smokers say they would like to quit, people who abuse drugs and alcohol also wish to give up their addiction but find it extremely difficult.

As such, there are many habits, people think do not harm them, but can take a toll on their body. In a recently posted video, Cardiologist Dmitry Yaranov, listed 5 habits that are slowly chipping away at your health.

‘Innocent Habits’ That Are Hurting Your Health

In the video caption, Dr Yaranov explained that these habits, often picked up by mistake, can make your body weaker and more susceptible to illnesses.

Running on Empty Fuel

Telling yourself, "I'll sleep when I'm dead," is a shortcut right to that outcome. Chronic lack of rest isn't just tiring; it’s physically damaging. Skimping on sleep constantly raises your blood pressure, makes you gain weight, and guarantees a serious burnout that you won't be able to recover from easily. Prioritize rest now.

Sitting All Day, Scrolling All Night

From your office chair to the car and the couch, sitting for too many hours is silently wrecking your health. Being constantly still tightens your back, slows down your metabolism, hurts your digestion, and weakens your heart. Your body needs regular movement to survive, not just a ten-minute walk. Get up and move more often.

Brushing Off Stress

Saying "I'm fine" while carrying the weight of the world is a dangerous habit. Eventually, your body will stop listening to your mind. Stress you try to ignore explodes into physical problems, like unexplained chest tightness, constant gut issues, severe insomnia, and sudden panic attacks. Acknowledge your stress before it breaks you.

Eating Whatever's Fast

Skipping your morning meal, grabbing drive-thru lunch, and relying on sugar for quick energy creates chaos inside you. This erratic eating causes your blood sugar to swing wildly, stressing every major organ. Your body needs consistent, nutritious fuel, not a constant roller coaster of sugar and grease. Feed your body well, not fast.

Saying Yes When You Should’ve Said No

You are always available, doing favors and taking on tasks for everyone else. But when was the last time you put your own needs first? Overcommitting drains your energy, time, and mental resources until there’s nothing left. This chronic neglect leads to resentment and exhaustion. Guard your boundaries and put yourself on the list.

How Can You Kick Harmful Habits?

Kicking any kind of habit can be difficult. The NIH explains that habits are just routines that we do without thinking. They are a normal, often helpful part of life, but they can also be things that harm your health.

While some habits are useful and do not require a lot of thinking, like brushing, showering, driving, other habits are based off-of pleasure or dopamine hit like smoking. Both types of habit use the same mechanics, but pleasure-based habits are much harder to break because of a chemical called dopamine.

The good news is that humans are not completely controlled by habit. We have other brain areas that can help us make better choices for our long-term health. There is no single solution; what works depends on the person. Dr. Volkow emphasizes that it's "not one size fits all." However, scientists recommend a few helpful techniques:

Increase Awareness and Avoid Triggers

Figure out the exact time and place where your bad habit happens. Knowing your triggers is the first major step toward taking back control. Next, make a plan to avoid those spots. If the candy machine is your weakness, take a different route. Stay away from people who tempt you.

Mentally Practice the Good Behavior

Before you face a tempting situation, close your eyes and picture yourself succeeding. Imagine choosing water over a sugary drink. Mentally rehearsing the healthy choice can prepare your brain. This practice boosts your chances of making the right decision when the real moment arrives.

Replace the Bad Habit with a New One

Don't just stop the bad habit; actively replace that routine with a new, healthy activity. Fill the void with something constructive. Many people successfully replace strong urges, even addictions, with intense exercise like running. A new ritual helps fight the old habit's pull.