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 GP has shared an urgent alert about a clearly visible cancer symptom that many women may be brushing aside. The doctor stressed that this particular sign needs to be checked without delay. Ahead of Cervical Cancer Prevention Week, beginning January 19, as per Mirror, Dr Rupa Parmar outlined key warning signs of the disease and cautioned that one in three women are skipping their routine cervical screening appointments.

She also highlighted that some of the most common symptoms are often dismissed. One such sign is weight loss, which many women may wrongly link to cutting back after festive overindulgence or returning to a normal routine in January.

Women Urged Not To Ignore This Obvious Cancer Symptom

Dr Parmar, a GP and Medical Director at Midland Health, explained: “Cancer cells interfere with the body’s ability to properly absorb fats, proteins and carbohydrates from food. As a result, calories are burned more quickly, leading to weight loss. Unexplained weight loss is often the most obvious sign of cancer and should always be checked straight away.” She added that sudden weight loss is not exclusive to cervical cancer and is recognised as a general warning sign across several types of cancer.

Cancer Research UK also notes that weight loss is common among people with cancer and can be one of the first reasons someone seeks medical advice. The charity points out that lung cancer and cancers of the upper digestive system are among those most often linked to weight loss.

Dr Parmar also highlighted other possible signs of cervical cancer.

Pain During Sex

Pain during intercourse can be caused by issues such as vaginal dryness, infections or skin conditions, Dr Parmar said. However, if pain is new and wasn’t present before, it could be linked to cervical cancer, as a growing tumour may begin to affect nearby tissues.

Recurrent UTIs

Experiencing three or more urinary tract infections within a year could indicate an underlying problem, including cervical cancer. Dr Parmar clarified that UTIs do not cause cancer, but repeated infections may occur if a tumour has advanced and is pressing on or blocking the urinary tract.

Pelvic Pain

Ongoing and severe pain in the lower back or pelvic area with no clear explanation can be another warning sign, particularly when combined with other symptoms. As cervical cancer advances, this pain may intensify and can worsen during sex, urination or bowel movements.

Vaginal Bleeding

Bleeding that is unusual for you should never be ignored. This includes bleeding during or after sex, spotting between periods, bleeding after menopause, heavier-than-normal periods, or cycles that last longer than usual. These changes can signal that something may be wrong.

Discharge

Changes in vaginal discharge can also point to problems with the cervix. An increase in discharge, an unusual smell, changes in colour, or the presence of blood may occur once cancer has begun to affect nearby tissues.

If you notice any of these symptoms, it’s important to speak to a doctor as soon as possible.

Dietary supplements are already part of many people’s daily habits, especially at the start of the year when health goals are front of mind. What many may not realise is that there is one supplement the Government says everyone should be taking through the colder months. Health guidance recommends a small daily dose of vitamin D for everyone in the UK from around October to late March, as sunlight levels are too low for the body to produce enough on its own. Vitamin D supplements are easy to find and come in several forms, including tablets, capsules, gummies and liquid drops. Here is a simple breakdown of what vitamin D is and why it matters.

What Is Vitamin D?

Vitamin D is an essential nutrient that helps control calcium and phosphate levels in the body. These minerals work together to support healthy bones, teeth and muscles.

When vitamin D levels are too low, children can develop rickets, a condition that causes bones to become soft and weak. In adults, deficiency may lead to osteomalacia, which can result in bone pain, muscle weakness and a higher risk of fractures.

What Does The Government Recommend?

UK health advice states that everyone should take a daily supplement containing 10 micrograms, or 400 international units, of vitamin D during autumn and winter.

This amount is considered sufficient to maintain general wellbeing, particularly bone and muscle health, at a time of year when sunlight alone is not enough for vitamin D production.

Official guidance explains: “This advice is particularly important for people who have little exposure to sunlight during spring and summer, including those living in residential or nursing care homes, people in prisons, and individuals who regularly wear clothing that covers most of their skin when outdoors.

“These groups are at greater risk of vitamin D deficiency. People with darker skin tones, such as those from African, African-Caribbean or South Asian backgrounds, may also struggle to get enough vitamin D from sunlight alone.

“All of these groups are advised to take a vitamin D supplement throughout the year, in line with standard government dietary guidance.”

A scheme that once allowed eligible people to apply for free vitamin D supplements was available previously, but this programme ended in 2021.

Where Can You Get Vitamin D?

Between late March or early April and the end of September, most people can produce enough vitamin D naturally through sun exposure. The body creates vitamin D when UV-B rays from sunlight reach the skin.

Vitamin D is also present in certain foods, including oily fish, red meat, egg yolks, and fortified products such as some spreads and breakfast cereals.

Supplements can be bought easily from pharmacies and supermarkets, with some costing as little as 2p per day. Vitamin D3 is generally the preferred form.

Can You Get Too Much Vitamin D?

Yes. While sunlight does not cause vitamin D overdose, taking excessive supplements over a long period can lead to a build-up of calcium in the body. This can weaken bones and cause damage to the kidneys and heart.

For most people, a daily intake of 10 micrograms is sufficient. NHS advice states that adults should not take more than 100 micrograms, or 4,000IU, per day, as higher amounts may be harmful.

If a doctor has advised a different dosage based on your individual health needs, it is important to follow their guidance.

Concerns around fertility and vaccines often surface when people plan a family, and the HPV vaccine is no exception. Many women and men worry that getting vaccinated today could affect their ability to conceive later in life. Medical experts, however, say this fear is misplaced. According to fertility specialists, there is no evidence linking the HPV vaccine to reduced fertility. In fact, the vaccine may play a quiet but important role in protecting reproductive health over the long term.

Does The HPV Vaccine Affect Fertility?

The short and clear answer is no. The HPV vaccine does not negatively affect fertility in women or men. Dr. Madhu Patil, Consultant and Fertility Specialist at Motherhood Fertility and IVF, Sarjapur, Bangalore, explains that there is no scientific proof showing the vaccine causes fertility problems of any kind.

She notes that concerns often arise from misinformation rather than medical data. Extensive research and global vaccination programmes have consistently shown that people who receive the HPV vaccine do not experience reduced chances of conceiving in the future.

How HPV Infection Can Threaten Future Fertility

While the vaccine itself does not harm fertility, an untreated HPV infection can. HPV is the leading cause of nearly all cervical cancer cases. As per Dr Patil, “treatment for cervical cancer often involves procedures such as cone biopsy or LEEP, which can weaken the cervix. In more advanced cases, radiation or chemotherapy may be required.”

These treatments can reduce a woman’s ability to conceive and, in some cases, make it difficult to carry a pregnancy to full term. By preventing HPV-related cancers in the first place, the vaccine helps preserve the reproductive system and lowers the risk of fertility-compromising treatments later in life.

Why The HPV Vaccine Supports Reproductive Health

Dr. Patil points out that the HPV vaccine should be viewed as a protective measure rather than a risk. By stopping high-risk HPV strains from causing cancer or precancerous changes, the vaccine helps maintain cervical health. A healthy cervix and reproductive system are key factors in natural conception and safe pregnancies.

In this way, the vaccine indirectly supports fertility by reducing the likelihood of medical interventions that could interfere with reproductive function.

When Should the HPV Vaccine Be Taken?

Health experts recommend starting HPV vaccination at ages 11 or 12. At this stage, the immune response is strongest, and the vaccine offers protection well before any potential exposure to the virus. Dr. Patil strongly encourages parents to consult a gynaecologist and consider timely vaccination for their children.

That said, adults who missed vaccination earlier can still benefit. Many women and men receive the vaccine later in life after discussing it with their doctor.

Why Men Should Also Get The HPV Vaccine

The HPV vaccine is not only for women. Dr. Patil stresses that men should also be vaccinated, as HPV can cause cancers and genital warts that affect sexual health. Vaccination in men also reduces transmission to partners, adding another layer of protection for couples planning a family.

By limiting the spread of HPV, vaccination helps safeguard the reproductive and sexual health of both partners.

There is no evidence that the HPV vaccine reduces fertility. On the contrary, it helps prevent cancers and medical treatments that can threaten the ability to conceive or carry a pregnancy. Experts advise speaking with a gynaecologist, understanding the benefits, and making an informed decision based on medical facts rather than fear.