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.

Blood pressure shifts throughout the day in a steady rhythm shaped by hormones, activity, and the body’s internal clock. Doctors call this the circadian pattern of blood pressure. It helps the body prepare for wakefulness, support daytime tasks, and recover during sleep.

While this rise and fall is normal, the timing of these changes matters, especially for people with hypertension or heart conditions. Dr Sunil Rana, Associate Director and Head of Internal Medicine (Unit III), Asian Hospital, explains how these variations unfold across a typical day.

Why Blood Pressure Peaks in the Early Morning

In a normal cycle, the highest readings appear between six in the morning and nine in the morning. This is the point when the body shifts from sleep to wakefulness. Hormones such as cortisol and adrenaline surge during these hours. They raise the heart rate and tighten blood vessels to help the body feel alert.

Dr Sunil Rana said, “This rise is natural, yet it carries added importance for people with hypertension, diabetes, sleep disorders, or heart disease. During these early hours, the risk of heart attack, stroke, and other vascular complications is known to be higher because the body is under greater strain.”

How Daytime Habits Shape Midday and Afternoon Readings

After the morning peak, blood pressure usually settles into a moderate range through the late morning and early afternoon. Daily tasks like walking, working, travel, and problem-solving maintain a steady level. At the same time, several routine triggers can push these numbers higher. Mental stress, dehydration, caffeine, skipped meals, and long periods of sitting often raise readings through the day.

Dr Sunil Rana, told us that people who face chronic stress, irregular work hours, or disrupted eating patterns tend to see wider swings. Toward late afternoon, blood pressure usually dips slightly as the body begins to wind down. However, heavy meals, alcohol, emotional tension, or intense workouts in the evening can cause short-lived spikes.

Why Blood Pressure Falls at Night?

During sleep, the body enters a quieter phase known as nocturnal dipping, where blood pressure typically drops by ten to twenty percent. This drop gives the heart and blood vessels a chance to rest. The dip is an important part of cardiovascular recovery.

Dr Sunil Rana said, “Not everyone experiences this nightly reduction. People with kidney disease, diabetes, sleep apnea, or autonomic dysfunction may show little or no dip at night, which is linked to a greater risk of long-term heart problems. Irregular sleep routines, late-night screen use, and chronic insomnia can also disrupt this natural decline and keep nighttime readings higher than expected.”

Factors That Influence These Daily Changes

The steepness of these fluctuations differs from person to person. Age, lifestyle, food habits, alcohol, smoking, weight, and stress all play a part. Night-shift workers may show the reverse pattern, with pressure rising at night instead of morning. Medication timing also shapes the curve, especially in people who take antihypertensive drugs.

Doctors often advise checking blood pressure at different times of the day, including early morning and before bedtime, to understand a person’s individual rhythm more clearly.

Understanding that blood pressure is naturally highest in the early morning helps in planning treatment and daily routines. It guides medication timing, supports healthier morning habits, and strengthens long-term control. It also helps people at higher risk take steps to protect their heart during the hours when it needs the most support.

Melatonin has become one of the most widely used sleep aids in recent years. Many people rely on it to manage jet lag, night-shift sleep cycles, or occasional insomnia. Surveys show that a large share of adults have tried melatonin at some point, often assuming it is completely harmless because it is available over the counter.

In most cases, short-term use is safe, but a growing number of emergency calls and medical reports show that misuse and high doses can cause real problems, especially when taken without guidance.

We got in touch with Dr Lohit Kumbar, Endocrinologist at SDM College of Medical Sciences and Hospital in Dharwad, who explained how melatonin overuse affects the body, the long-term concerns linked to prolonged use, and the safest way to take it.

How Melatonin Overdose Affect the Body?

Melatonin is produced naturally by the pineal gland at night. It plays a central role in sleep regulation, but it also influences blood pressure, body temperature, and the body’s antioxidant activity. Dr Kumbar told us, supplements mimic this natural hormone and are often used for insomnia and several neurological or developmental conditions, including Alzheimer’s disease, autism spectrum disorder, and mild cognitive impairment. Because it supports these functions, many assume that more melatonin means better sleep, which is not true.

Dr Kumbar notes that even though melatonin is generally safe, high doses can cause immediate discomfort. The most common signs of excess intake include daytime sleepiness, headache, dizziness, nausea, and sleep disturbances. These symptoms usually appear when the dose goes beyond 10 mg per day, which is far above what most people need. In a few rare situations, more serious reactions have been reported. These include autoimmune hepatitis, confusion, optic neuropathy, psychotic episodes, seizures, and unusual skin eruptions. Such cases are linked to a wide range of doses, from as little as 1 mg to as high as 36 mg, suggesting that individual sensitivity varies.

Melatonin Long-Term Risks You Should Know About

While overdose symptoms appear quickly, long-term risks build up slowly. Prolonged melatonin use, especially over six months or more, may affect reproductive hormones. According to Dr Kumbar, this can lead to reproductive dysfunction, delayed puberty in younger users, and concerns about fetal development if the supplement is taken during pregnancy. These risks are not yet fully understood, largely because long-term data is limited, but the existing evidence is strong enough for doctors to urge caution.

Pregnant and breastfeeding women, in particular, are advised to avoid melatonin unless a doctor specifically recommends it. Children and adolescents should also use it only under strict medical guidance.

How to Use Melatonin Safely

Safe use begins with sticking to the lowest effective dose. Dr Kumbar recommends keeping daily intake at or below 5 to 6 mg. Most adults respond well to even smaller amounts, and higher doses do not improve sleep quality. If melatonin becomes a regular part of your routine, medical supervision is important. A doctor can help determine the right dosage, ensure there are no interactions with other medicines, and monitor any side effects.

Melatonin can be helpful when used responsibly, but it is not a cure-all for sleep problems. Understanding the risks of overuse ensures you protect your long-term health while still getting the rest you need.

NHS Flu Cases: Flu season has arrived far earlier than expected this year, and hospitals across England are already seeing a sharp rise in cases. The latest figures show that the number of patients admitted with flu is more than 50 percent higher than the same week last year. During the week starting 24 November, an average of 1,717 people were in hospital with flu each day, including 69 who needed critical care, as per The Independent.

In the same week last year, the total was 1,098 patients, with 39 in critical care. These numbers follow recent warnings from the NHS, which urged vulnerable groups to get their flu jabs as early as possible, as experts fear this could turn into one of the most challenging winters in recent memory. This raises several key questions. What is driving this sudden surge, how severe could the coming months be, and how much protection can the vaccine offer?

NHS Flu Cases: What’s Causing The Flu Surge?

Specialists suspect an altered form of influenza A is behind the early rise in cases. They observed Australia’s recent flu season, which often gives a hint of what lies ahead for the UK, and saw record-breaking infection levels. Alerts also came from the Asia-Pacific region, where Japan announced a flu epidemic in October and schools were temporarily closed.

Flu viruses fall into three groups: influenza A (H1N1), influenza A (H3N2), and influenza B. This year, the main culprit is the H3N2 strain. Flu viruses constantly change through a process called antigenic drift, which is why vaccines are updated each year. In the Northern Hemisphere, the strains for the upcoming winter season are chosen in February.

However, this particular H3N2 strain, known as subclade K, changed more rapidly over the summer and is now considered significantly different from the strain used in the current vaccine, according to the UK Health Security Agency (UKHSA). After reviewing the latest NHS numbers, Sarah Woolnough, chief executive of The King’s Fund, noted that the flu season has “not yet peaked,” adding that it is still uncertain how long this early surge will last.

NHS Flu Cases: How Bad Is It?

Health experts fear that thousands of people could lose their lives this winter. Flu-related deaths more than doubled last year, with the UKHSA estimating 7,757 deaths in England, compared with 3,555 the year before. Deaths among children also rose from 34 to 53. Senior NHS leaders have warned of a very difficult winter ahead. In November, NHS England chief executive Jim Mackey said staff may face “one of the toughest” seasons yet.

He admitted that the prospect of a long, heavy flu season had been a major concern, and current trends suggest that these worries were well founded. Australia recorded its worst flu season on record, with more than 410,000 cases, and the expectation is that the UK may face similar patterns. He added that from December through March, hospitals will likely run at full capacity.

NHS Flu Cases: How Effective Are The Vaccines?

The UKHSA has analysed how well this year’s vaccine is performing by examining whether vaccinated people are less likely to be admitted to hospital with flu. Early assessments show that the vaccine is offering around 70 to 75 percent protection against hospital attendance in children aged two to seventeen, and around 30 to 40 percent protection in adults.

Dr Jamie Lopez Bernal, consultant epidemiologist for immunisation at UKHSA, said he remains confident that the vaccine will provide important protection for those most at risk, regardless of which strain becomes dominant. He explained that practising good respiratory hygiene and reducing contact with others when symptomatic can also help lower transmission. According to NHS England, 14.4 million flu vaccines were administered during the autumn, which is more than 160,000 ahead of the same point last year.

NHS Flu Cases: Should You Get A Flu Vaccine?

Flu vaccinations are free and advised for several groups, including:

• Everyone aged 65 and above
• People under 65 who fall into clinical risk categories
• Residents of care homes and their carers
• Pregnant women
• Close contacts of people who are immunosuppressed
• Frontline health and social care workers
• Children

Vaccinations began in October, but anyone eligible can still get their jab until 31 March.

You can get vaccinated by:

• Making an appointment with your GP surgery
• Booking a free NHS flu jab at a pharmacy through the NHS website or app
• Visiting a pharmacy that offers walk-in NHS flu vaccinations if you are 18 or older

As of 23 November, 69.6 percent of people aged over 65 had received their jab. Uptake was lower in other groups, including adults under 65 with long-term health conditions (35.1 percent), pregnant women (33.9 percent), and children aged two (39.8 percent) and three (40.3 percent).