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.

Yoga is frequently studied for its potential to relieve chronic low back pain, a condition that in 2020 affected 619 million people globally. Moreover, severe back pain can trigger conditions like arthritis, herniated discs, spinal stenosis, and infections. However, an Italian research team specializing in rehabilitative medicine has made an interesting discovery on yoga's positive impact on lower back pain.

What Was The Research About?

The researchers evaluated the effects of a 4-week yoga program on the flexion-relaxation phenomenon, a biomarker of chronic low back pain limiting paraspinal muscle activity or range of motion. They recruited 10 females ages 18–40 with nonspecific chronic low back pain (NCLBP) and 11 females without. Both groups participated in an 8-session yoga program, including nearly 30 yoga postures (asanas), breathwork, and mindfulness practices.

Yoga Showed Reduction In Pain

Findings published in the Journal of Orthopaedic Research show a significant reduction in pain intensity among the back pain group and improved neuromuscular response during spinal flexion in both groups. However, the researchers note that further studies are needed to determine the long-term effects of yoga on lower back pain.

Yoga poses included in the study, such as Downward-Facing Dog, Pigeon Pose, Child’s Pose, and Cobra Pose, were held for five breaths each. Dr. Alessandro de Sire, one of the study authors, highlighted that these poses can relax muscles and improve mobility. Jivana Heyman, a yoga therapist, added that hip flexion poses help increase the range of motion without overly engaging the lower back.

This study adds to growing evidence supporting yoga as a viable treatment for low back pain. For those interested in starting yoga, experts recommend seeking classes like "Gentle Yoga" or "Accessible Yoga," where instructors can adapt poses to individual needs.

While more research is needed, this study highlights yoga as a valuable addition to managing low back pain, combining physical relief with stress reduction and nervous system regulation.

Yoga Is The Oldest Form Of Exercise

Yoga is the oldest form of exercise and traces its roots back to ancient India. The word "yoga" comes from the Sanskrit word "yuj," which means "to yoke" or "to bind." Interestingly, yoga incorporates physical postures (asanas), breathing techniques (pranayama), and meditation together. While spirituality lists various benefits of yoga, scientific research into it is still at a preliminary stage. However, numerous studies have indicated that it has a significant positive impact on a person's physical and mental health.

Yoga offers diverse benefits, enhancing physical, mental, and emotional well-being. It improves flexibility and joint health, particularly in older adults, while strength-building styles target both upper and lower limbs. Yoga reduces stress through physical practice, meditation, and breathwork, and research supports its effectiveness in alleviating symptoms of depression and anxiety. Practices like Yoga Nidra are particularly beneficial for anxiety relief.

For individuals with chronic pain, yoga improves quality of life and promotes long-term health benefits. Pranayama (yogic breathing) enhances cardiovascular function and strengthens the immune system by reducing inflammation. Yoga supports better sleep, fosters positive body image, and boosts self-esteem, especially in adolescents and young adults. Regular practice improves brain function, posture, and body awareness, counteracting the effects of poor posture and burnout. By promoting mental calm and resilience, yoga provides a holistic approach to maintaining health and well-being.

1 in 1,000 to 1 in 1,100 live births worldwide are children born with down syndrome. The United Nations notes that each year, approximately 3,000 to 5,000 children are born with this chromosome disorder.

It is a genetic condition caused when an unusual cell division result in an extra full or even partial copy of chromosome 21. This extra genetic material causes the developmental changes and physical features of Down syndrome. The term "syndrome" here refers to a set of symptoms that tend to happen together. With a syndrome, there is a pattern of differences or issues in an individual's development. The condition is named after and English Physician, John Langdon Down, who was the first one to describe it.

What Is Chromosome 21?

As per the National Institute of Health's Eunice Kennedy Shriver National Institute of Child Health and Human Development, down syndrome is caused by a random error in cell division that results in the presence of an extra copy of chromosome 21.

This kind of error is called nondisjunction. This happens when one cell divides in two, pairs of chromosomes are split so that one of the pair goes to one cell and the other from the pair goes to the other cell. In nondisjunction, something goes wrong and both chromosomes from one pair go into one cell and no chromosomes from that pair go into another cell.

Humans have 46 chromosomes in each cell, which is divided into pairs of 23. Two copies of chromosome 21, one copy inherited from each parent, form one of the pairs. It is the smallest human chromosome that spans about 48 million base pairs, which are the building blocks of DNA. It represents in 1.5 to 2% of the total DNA in cells.

In 2000, researchers who worked on the Human Genome Project announced that they had determined the sequence of base pairs that make up this chromosome. Chromosome 21 was the second human chromosome to be fully sequenced.

Down syndrome happens when Trisomy 21 occurs, which means that each cell is the body has three copies of chromosome 21 instead of the usual two copies.

In rare cases, Down syndrome occurs when a portion of chromosome 21 attaches (translocates) to another chromosome during the formation of reproductive cells (eggs or sperm) or early in fetal development. As a result, individuals have two full copies of chromosome 21, along with additional genetic material from chromosome 21 attached to a different chromosome. This genetic variation is known as translocation Down syndrome.

Chromosome Changes Than Can Cause Down Syndrome

While Trisomy 21 causes down syndrome, there are three types of Trisomy chromosomal changes that occurs:

Complete Trisomy 21: This is the most common form of Down syndrome, occurring when an error during the formation of an egg or sperm results in an extra chromosome 21. When the egg and sperm unite, all resulting cells carry three copies of chromosome 21. This type, known as complete trisomy 21, accounts for nearly all cases of Down syndrome.

Mosaic Trisomy 21: In a small percentage (less than 5%) of cases, some but not all cells in the body have an extra chromosome 21. This condition, called mosaic trisomy 21 or “mosaicism,” occurs when an error in cell division happens early in development—either after a normal egg and sperm unite or when some cells lose the extra chromosome. The symptoms may vary depending on how many cells carry the extra chromosome.

Translocation Trisomy 21: In this less common form, only part of an extra chromosome 21 is present in the cells. This extra segment attaches (or “translocates”) to another chromosome and is passed along as cells divide. While translocation trisomy 21 accounts for a small number of Down syndrome cases, individuals with this type generally do not have distinct cognitive or medical differences compared to those with complete trisomy 21.

If you've ever wondered whether we actually use all of the brain or not, science shows that we do use all of the brain, but most people don't use it to its fullest power. Recently, Dr Emily McDonald, a neuroscientist and brain expert, took to social media to suggest three reasons that limit us to use our brains to their maximum capacity.

The first thing that keeps people from operating at their fullest power is the default mode network of the brain. This network helps us maintain an identity or ego. Most people's default mode network keeps them stuck in loops because they identify with their current situation. Your brain doesn't help you achieve your goals; it helps you live in alignment with your identity. "This is why identity shifting is so powerful when you're trying to level up in life," she said.

Another huge factor that will keep you from using all of your brain power is stress. When you are stressed, the amygdala takes over, which limits you from accessing higher cognitive functions. It keeps you in survival mode, which literally limits your brain power. For the uninitiated, the amygdala is a part of the brain that regulates emotions, especially fear, anxiety, and rage.

Last but not least, most people are not using the power of intention to prime their brains to look for and act how they want. According to Dr Mcdonald, intention is your superpower, which should be used every day.

Does Intention Work?

Intention is the focused thought to carry out a specific action. These focused thoughts can influence not only non-living objects but also all forms of life, from single-celled organisms to humans. It is believed that intention works through the emission of light particles called biophotons. All living beings emit biophotons constantly, which help send instant signals within the body and to the outside world. These light particles are stored in the DNA inside our cells. When someone is unwell, the pattern of these emissions changes. A clear and strong intention creates a flow of electric and magnetic energy, producing an organized stream of photons. These intentions may work like precise frequencies that can even alter the structure of matter.

But It Only Works With Correct Timings

For the intention to be effective, timing is crucial. All living beings are connected and synchronized with Earth's magnetic energy. Research suggests that our thoughts can influence the environment. Phenomena like hypnosis, stigmata, and the placebo effect can be seen as examples of intention in action, where specific mental instructions affect the brain during altered states of consciousness. Cases of spontaneous recovery or healing from a distance in seriously ill patients show how powerful the will to heal can be. The healer’s intention, along with the patient's belief in the treatment, can significantly boost recovery.

Why Do We Need A Brain?

While this question may sound basic, it is important to understand why is this organ important. Here are five functions that it serves:

1. Thinking and Decision-Making: The brain helps us reason, solve problems, and make choices in everyday life.

2. Controlling the Body: It sends signals to muscles and organs, managing everything from movement to heartbeat and digestion.

3. Memory and Learning: The brain stores memories and helps us learn new information, skills, and habits.

4. Emotions and Feelings: It processes emotions like happiness, fear, anger, and love, influencing our behaviour and reactions.

5. Senses and Perception: The brain interprets information from our eyes, ears, skin, nose, and tongue, helping us understand and respond to the world around us.