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.

Your weight not only affects your heart health but also your brain health. A recent study published in the Journal of Clinical Endocrinology & Metabolism has revealed a powerful connection between your body weight, heart and brain.

After studying over 500,000 people, scientists discovered that having a high Body Mass Index (BMI) can nearly double your chances of developing brain-related illnesses later in life, which confirms that being overweight and having high blood pressure are not just general health concerns, they are direct causes of dementia.

How Does Your Weight Affect Brain Health?

The study focused heavily on vascular dementia, a specific type of memory loss that occurs when the brain is damaged because of a lack of blood flow.

Think of your blood vessels like a system of pipes. If those pipes are narrowed or blocked due to weight-related issues, the "engine" (your brain) doesn't get the fuel it needs. Over time, this lack of oxygen and nutrients leads to permanent brain damage and the loss of memory and thinking skills.

Researchers found that high blood pressure, often caused by carrying extra weight, is the main "middleman" in this process. Blood pressure is measured with two numbers, and both play a part in brain health:

Systolic

This is the pressure when your heart beats. It accounts for about 18 percent of the link between obesity and dementia.

Diastolic

This is the pressure when your heart rests between beats. It accounts for about 25 percent of the link. When these numbers stay high, they constantly "batter" the delicate vessels in the brain, causing them to weaken or clog.

How Weight Affects the Brain

Beyond just blood flow, a high BMI impacts the brain in several other ways:

Increased Inflammation

Obesity often causes the body to be in a constant state of "alarm" or inflammation. This can irritate the immune system and eventually damage brain cells.

Metabolism Issues

When the body struggles to process energy and food properly, it changes how the brain uses energy, which can lead to cognitive decline.

Heart Strain

A heart that has to work harder to pump blood through a larger body eventually becomes less efficient at sending blood all the way up to the brain. Your heart essentially has to do twice as much work as it would at a lower weight.

Can Preventing Obesity Help Dementia?

The most encouraging takeaway from this study is that dementia isn't always a matter of bad luck or "old age." Researchers call this an unexploited opportunity.

By managing your weight and blood pressure early in life, through a healthy diet, consistent exercise, and good sleep, you are essentially "dementia-proofing" your brain. The researchers suggested that intervening early, possibly even with weight-loss medications before symptoms start, could be a key strategy for protecting brain health in the future.

How Much Does Obesity Affect Worldwide?

According to the World Health Organization, one in eight people in the world are living with obesity. In 2022, about 2.5 billion adults were overweight. Causes of it vary, from things like diseases or chronic conditions, to the kind of food that is available to consume.

Heart attacks need immediate intervention and Dr. Balbir revealed one medicine that can save a life when this happens: Aspirin. In an interview with HealthandMe, Dr. Singh revealed that one does not need fancy equipment to help a person having a heart attack.

“If the history of the family history or cholesterol or diabetic. This patient is at risk, so what is the medicine if you get such a symptom? Aspirin.”

What Medicine Can Help a Heart Attack?

Dr. Singh points out that if you or someone near you begins to experience symptoms of a heart attack, such as heavy chest pain, pressure, or unexplained sweating, taking a dissolvable aspirin immediately can be a lifesaver.

By dissolving a tablet (like Dispirin) in a glass of water and drinking it, the medicine dissolves into the bloodstream much more quickly than simply ingesting it.

Aspirin works by thinning the blood and preventing further clotting in the arteries, which can stop a heart attack from getting worse before medical professionals arrive.

Other Preventative Measures To Take For Heart Attack

Before medical professionals arrive, performing CPR can also help save a person's life; however, one must know the right way to do CPR.

While speaking to HealthandMe, Dr Singh mentioned a viral video where a person collapses and someone attempts to give them CPR while they are still sitting in a chair, notng that this was 'a dangerous mistake' and people should steer clear away from such false videos.

He explained that you cannot perform CPR on someone who is sitting up as the body must be positioned correctly for the heart and lungs to receive the benefit of the chest compressions.

Without the proper technique, blood will not reach the brain and your efforts will not help the patient. Understanding the proper sequence of events is the difference between a failed attempt and a saved life.

Step 1: The Importance of Positioning

If someone collapses, immediately place them flat on their back on a hard floor. You need the ground's resistance to pump the heart manually. In this position, the heart is "sandwiched" between the rib cage and spine. On a soft bed, your presses will fail to squeeze the heart effectively.

Step 2: Focus on the Heart First

Dr. Singh emphasizes that restarting the heart is the absolute priority. Place both hands in the center of the chest and use your body weight to press firmly. By pushing the rib cage toward the spine, you force the heart to pump. Often, once circulation starts, the patient begins breathing again spontaneously.

Step 3: The Proper CPR Sequence

If the person doesn't wake up, begin a rhythm of three chest presses followed by one mouth-to-mouth breath. Lock your elbows and press hard to ensure the heart is being squeezed between the bones. This specific cycle keeps oxygenated blood moving to the brain, preventing permanent damage during a cardiac emergency.

How Common Are Heart Attacks?

According to the Centers for Disease Control and Prevention, heart attacks claim a life every 34 seconds. In 2023, it caused nearly 920,000 deaths, one in every three recorded. Hence it is important to know not just the ways to help when someone has a heart attack but also how to prevent them.

Your weight not only affects your heart health but also your brain health. A recent study published in the Journal of Clinical Endocrinology & Metabolism has revealed a powerful connection between your body weight, your heart, and your brain. The study confirms that being overweight and having high blood pressure are not just general health concerns, they are direct causes of dementia.

By studying over 500,000 people, scientists discovered that having a high Body Mass Index (BMI) can nearly double your chances of developing brain-related illnesses later in life.

How Does Your Weight Affect Brain health?

The study focused heavily on vascular dementia. This specific type of memory loss occurs when the brain is damaged because blood cannot flow through it properly.

Think of your blood vessels like a system of pipes. If those pipes are narrowed or blocked due to weight-related issues, the "engine" (your brain) doesn't get the fuel it needs. Over time, this lack of oxygen and nutrients leads to permanent brain damage and the loss of memory and thinking skills.

Researchers found that high blood pressure, often caused by carrying extra weight, is the main "middleman" in this process. Blood pressure is measured with two numbers, and both play a part in brain health:

Systolic

This is the pressure when your heart beats. It accounts for about 18% of the link between obesity and dementia.

Diastolic

This is the pressure when your heart rests between beats. it accounts for about 25% of the link. When these numbers stay high, they constantly "batter" the delicate vessels in the brain, causing them to weaken or clog.

Why Weight Affects the Brain

Beyond just blood flow, a high BMI impacts the brain in several other ways:

Increased Inflammation

Obesity often causes the body to be in a constant state of "alarm" or inflammation. This can irritate the immune system and eventually damage brain cells.

Metabolism Issues

When the body struggles to process energy and food correctly, it changes the way the brain uses energy, which can lead to cognitive decline.

Heart Strain

A heart that has to work harder to pump blood through a larger body eventually becomes less efficient at sending blood all the way up to the brain. Your heart essentially has to do double the work than it would have to at a lesser weight.

Can Preventing Obesity Help Dementia?

The most encouraging takeaway from this study is that dementia isn't always a matter of bad luck or "old age." Researchers call this an unexploited opportunity.

By managing your weight and blood pressure early in life, through a healthy diet, consistent exercise, and good sleep, you are essentially "dementia-proofing" your brain. The researchers suggested that intervening early, possibly even with weight-loss medications before symptoms start, could be a key strategy for protecting brain health in the future.

How Much Does Obesity Affect Worldwide?

According to the World Health Organization, 1 in 8 people in the world are living with obesity. In 2022, about 2.5 billion adults were overweight. Causes of it vary, from things like diseases or chronic conditions, to the kind of food that is available to consume.