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.

Vaccinated for human papillomavirus (HPV)? Now, take that Pap smear test. This is the most common advice women hear to prevent the risk of cervical cancer that annually causes around 6,60,000 new cases and around 350,000 deaths worldwide.

However, it's easier said than done for most of the fairer sex.

A Pap smear is typically a gynecological examination where a speculum is inserted to collect cells from the cervix.

Although the procedure is brief and generally safe, the discomfort discourages many from getting screened. Fear of pain, anxiety of the results, form the common psychological barriers worldwide, and is followed by shame, cultural attitudes, and concerns with male clinicians.

A study in Iran, published in the BMJ Open journal in January 2024, showed that psychological stress, cultural issues, and fear, along with limited information and health services, were the biggest hindrances to getting Pap tests.

Another research published in the BMC Women's Health in December 2022, focusing on Africa, Asia, and South America, reported that many women avoided or delayed Pap smears because they are afraid the procedure will hurt. Many also reported being embarrassed about the pelvic exam or fear of having a stranger see their private areas. Some also worried that the test could damage the uterus.

A Pap Smear test, however, is proven to be safe and is recommended for every woman above the age of 21 years.

“A Pap smear is a rapid, safe, and painless screening procedure that detects irregular cellular changes well before they become malignant. The ability to treat at this pre-cancerous stage of disease provides an excellent outcome,” Dr. Tirathram Kaushik, Senior Consultant GI, HPB, Gastrointestinal & Thoracic Oncology and Robotic Surgery, HCG Cancer Centre, Borivali, told HealthandMe.

A 2025 study, published in the Journal of Contemporary Clinical Practice, showed that pap smears are excellent at ruling out precancerous risks. It also remains a valuable screening tool where molecular testing is limited.

There are many myths about Pap smears that make people anxious or avoid screening. Let’s clear up the most common ones:

Pap Smears Are Painful

The Pap smear procedure, which takes only a few minutes, is often described as uncomfortable. While some feel like a quick pinch, others experience slight discomfort or spotting. Severe pain is not considered normal.

“From an oncology perspective, this myth results in a delay in diagnosis. Cervical cancer often occurs silently in its early stages, without any noticeable symptoms,” Kaushik said.

I Am Healthy, So I don’t need A Pap Smear

While individuals may feel completely well, they still have abnormal cells developing silently. As a result, regular Pap smear screening is important because it detects these changes early -- before they turn into cervical cancer.

“The HPV infection and subsequent changes that lead to cervical cancer happen slowly over many years. HPV infection is also very common, and one in two women is likely to get infected. Regular screening by a Pap smear will help to catch infection early before it can convert into cancer,” Dr. Deepak Jha, Chief - Breast Surgery & Sr. Consultant Surgical Oncology, Artemis Hospitals, told HealthandMe.

I Have Only One Partner, So I don’t need Screening

“HPV doesn’t need penetrative sex for infection. It can be transferred if there is any contact of bodily fluid. It’s always safe to test and be assured rather than repent later,” Dr. Jha said.

Testing Means Cervical Cancer

“Even if HPV is detected, it usually indicates a pre-cancerous stage that is highly treatable,” Dr. Parminder Kaur, Consultant Gynecologic Oncologist at CK Birla Hospital, Delhi, told HealthandMe.

Moreover, a Pap smear only screens for cervical cancer; it can’t detect other gynecological cancers such as cervical, ovarian, uterine (endometrial), vaginal, and vulvar cancers. So, screening and appropriate tests for those will be required, irrespective of the Pap smear.

I Am old, So I don’t need A Pap Smear

I Got Vaccinated, So I Do Not Need A Pap Smear

Irrespective of vaccinated status, a woman should go for regular screening between the ages of 25 and 79. Also, if a woman already had HPV exposure before being vaccinated, she would not benefit, the experts said.

“Screening is not just a routine procedure - it is a preventive measure. In the treatment of cancer, early detection alters the disease course, whereas waiting for symptoms to develop means the disease is likely to be already advanced,” Dr. Kaushik said.

Dr Kaur called for more awareness and stated that open discussion are key to help more women take the important screening test.

When To Get Screened

The United States Preventive Services Task Force (USPSTF) and the American Cancer Society (ACS) recommend getting your first Pap test at age 21, followed by Pap testing every 3 years. Even if you are sexually active, you do not need a Pap test before age 21.

• Individuals must start getting Pap tests at age 21. If the result is normal, repeat the test after three years.
• For individuals aged between 30 and 65 years old, doctors are likely to recommend an HPV test along with a Pap test. If both are normal, repeat after five years.

In women older than 65, you don't need to be screened anymore if:

• You have had at least three Pap tests or two HPV tests in the past 10 years, and the test results were normal or negative, and
• You have not had a cervical precancer in the past, or
• You have had your cervix removed as part of a total hysterectomy for non-cancerous conditions, like fibroids.

Vitamin B12 might sound like just another nutrient on a health label but it plays a major role in how your body works. The vitamin is crucial in helping the body produce red blood cells, supports your nervous system and essential for making DNA, which is the genetic material inside all your cells.

Symptoms of a Vitamin B12 deficiency often appear slowly. You may not notice them at first, or may blame them on stress, lack of sleep or a busy schedule. However, if this deficiency continues for too long, it could lead to serious health problems.

Here are three key signs to look out for:

1. Ongoing Fatigue and Weakness

Vitamin B12 is extremely crucial for making red blood cells who are responsible for carrying oxygen from your lungs to the rest of your body. Oxygen is what your cells need to produce energy.

Without adequate levels of B12, the body cannot produce enough healthy red blood cells, leading to a condition called anemia.

This can make you feel constantly exhausted, even after getting enough sleep. You may also feel weak, short of breath or find that everyday tasks feel harder to do than they generally are.

If the fatigue feels persistent and does not improve with rest, it is important to seek a consultation with a doctor.

2. Tingling or Numbness in the Hands and Feet

Vitamin B12 is also essential for maintaining the myelin sheath, a protective covering around your nerves. You can think of it like the protective plastic that we see around electrical wires. It helps nerve signals travel quickly and correctly between your brain and the rest of your body.

When B12 levels are too low, this protective layer can become damaged and subsequently lead to nerve signals slowing down or misfiring. This may lead you to feel pins and needles, tingling or numbness in your hands and feet. Some people also experience burning sensations or difficulty with balance.

At first, it may seem minor, such as your foot ‘falling asleep’. But if these sensations happen often or without a clear reason, they should not be ignored. Long-term B12 deficiency can cause permanent nerve damage, which is why early medical consultations are important.

3. Brain Fog, Memory Problems or Mood Changes

Your brain also depends on vitamin B12. It helps your body produce neurotransmitters, which are chemicals that allow brain cells to communicate with each other. These chemicals influence memory, focus and mood.

When B12 levels are low, communication between brain cells may not work as efficiently. You may notice difficulty concentrating, forgetfulness or a feeling of mental fog. Some people feel more irritable, anxious or unusually low in mood.

As these symptoms are common during stressful times, they are often dismissed. However, if you feel mentally different from your usual self for a long period, it is important to investigate the cause.

Why Does B12 Deficiency Happen?

Vitamin B12 is mainly found in animal-based foods such as meat, fish, eggs and dairy products. People who follow vegetarian or vegan diets may need fortified foods or supplements to get enough.

Absorption is also a key factor. Vitamin B12 needs a special protein in the stomach called intrinsic factor to be absorbed properly. Certain medical conditions, medications, or aging can reduce absorption. This means that even if someone eats enough B12, their body may not absorb it efficiently.

When to See a Doctor

If you experience ongoing fatigue, tingling sensations or noticeable changes in memory or mood, consult a healthcare professional. A simple blood test can measure your B12 levels.

The good news is that Vitamin B12 deficiency is usually treatable. Treatment may include dietary changes, oral supplements or, in more severe cases, injections. When identified early, most people recover well.

The Bottom Line

Vitamin B12 supports your blood, nerves and brain. A deficiency can quietly affect your energy, sensation and thinking over time.

Pay attention to persistent changes in your body. If something feels consistently wrong, it is important to seek medical advice. Early detection can prevent long-term complications and help restore your health.

Summers are approaching and what would be better than having your own clothes that keep you cool? Scientists at the University of Alabama at Birmingham in the United States are working on innovations and have also applied for a patent. The research team led by Dr Vinoy Thomas, who is a native of Valakam in Kottarakkara. The findings have been published in the journal of the American Chemical Society.

What Is The New Finding Of Self-Cooling Fabric?

The researchers did not create a brand-new cooling fabric. Instead, they introduced a technique that transforms regular textiles into heat-regulating materials. This is done using two processes: electrospinning and plasma surface modification.

The first technique allows boron nitride nanoparticles to be evenly spread across the surface of the fabric. The second method uses low-temperature plasma (LTP) treatment to embed silicon oxide nanoparticles into the stitching threads.

Both boron nitride and silicon oxide are known for their heat-resistant qualities. By combining these two methods, researchers have created a coating that significantly lowers heat. The nanoparticles act as an added protective layer on the fabric.

Testing showed that the coating remains effective even after five to eight washes and does not affect the fabric’s original properties. Although its performance gradually decreases with repeated washing, researchers suggest applying a double-layer surface coating to improve durability.

Commercial production is expected to start once the patent is approved. In experiments, the coated garments reduced an external temperature of 35°C by 15°C, lowering it to 20°C. According to the researchers, this technique can be applied to any type of fabric.

Unlike earlier studies that focused on inventing entirely new heat-resistant materials, this innovation modifies existing fabrics. The study states that this approach is more efficient and cost-effective than current technologies.

The research team also includes Dr Ranjith Rajanpillai, Dr Kannadasan Appavu, Dr Claudiu T Lungu, and Dr Sanjay K Behura from the Department of Mechanical and Materials Engineering.

Innovations For Sizzling Summers

In Japan, something similar happened when former Sony engineer Hiroshi Ichigaya came up with kuchofuku or "fan jackets". This garment has a built-in feature, powered by battery, which is a fan at the lower back. This helps the circulation of air and to evaporate sweat and cool workers. These jackets are commonly used by construction workers, delivery partners, and people working in factory to combat extreme heat.