Waking up groggy and dragging through the morning, only to feel fully alert at bedtime, is a frustrating cycle for many. This misalignment of sleepiness and alertness can interfere with work, relationships, and overall well-being. But this experience isn’t uncommon, and it often signals deeper sleep-related issues. Experts say it's not about laziness or lack of willpower—it may reflect poor sleep hygiene, circadian rhythm disruption, or even an undiagnosed sleep disorder.

Understanding the Body’s Clock

The circadian rhythm—our body’s natural 24-hour clock—regulates when we feel sleepy and when we feel alert. It governs the release of melatonin, a hormone that promotes sleep. In some people, melatonin production begins later in the evening and continues into the morning, causing difficulty waking up and leading to a state called sleep inertia: the grogginess that can linger after waking. This pattern is particularly common among teenagers and night owls but can affect adults as well.

Chronotypes—being a night owl or early bird—are also shaped by circadian rhythms. While these tendencies are natural, they can clash with work or school schedules, making it difficult to fall asleep and wake up at the desired times.

Resetting Your Sleep-Wake Cycle

Adjusting the sleep-wake cycle is possible but requires gradual changes. Experts suggest going to bed 15 to 30 minutes earlier each night rather than making large shifts all at once. Maintaining consistent sleep and wake times—even on weekends—is crucial. Sleeping in for more than an hour past the usual weekday schedule can throw off the body’s rhythm and make Monday mornings even harder.

Tracking sleep—when one goes to bed and wakes up—can also help identify patterns and necessary adjustments. If melatonin release is delayed, adjusting exposure to light (especially in the morning) can help reset the internal clock.

Building Better Sleep Hygiene

Improving sleep hygiene is key to resolving irregular sleep patterns. Caffeine intake, screen time, and stimulating activities late in the day can interfere with the body’s ability to wind down. Experts recommend turning off electronics at least one to two hours before bedtime, dimming household lights, and engaging in calming activities like reading.

Teenagers often multitask with homework, social media, and entertainment close to bedtime, making it harder for their brains to signal rest. Creating a calming pre-sleep routine can help ease this transition.

In the morning, establishing rituals such as washing your face, brushing your teeth, or getting sunlight exposure can cue the brain that it’s time to be alert. Avoiding the snooze button and incorporating light physical activity during the day can also improve nighttime sleepiness.

Other Contributing Factors

Experts emphasize that while seven to nine hours of sleep is ideal for most adults, individual needs may vary. Some may need closer to nine hours to feel fully rested, even if they don’t realize they’re sleep-deprived.

Napping can help boost alertness, but timing matters. Experts suggest keeping naps between 20 to 30 minutes and avoiding late-afternoon naps that can interfere with nighttime sleep.

Persistent grogginess could also indicate an underlying sleep disorder such as obstructive sleep apnea or effects from medication. Mental health conditions like depression can further prolong sleep inertia, making mornings especially challenging.

Finally, experts advise flexibility. Life situations such as parenting or caregiving may require temporary disruptions to sleep routines. The goal should be consistency when possible, without becoming anxious about occasional changes—since sleep anxiety can further impair rest.

While medications are made to have a certain effect on one’s body, everyone’s body is built differently. What may work on one person may not have the same effect on others. Different eating habits, lifestyle choices and other factors can enhance or decline the effect of medication.

One such anomaly that researchers have found is a particular spice. A new study found that consuming this spice can change the way medication reacts to your body. Published in the Food Chemistry: Molecular Sciences journal, researchers have found that cinnamon is a key ingredient in the way one’s body processes medicine. While some cinnamon is good for your body, a lot of it could stop your body from using certain drugs properly.

How Does Cinnamon Impact Medication In The Body?

Researchers in this study wanted to understand exactly how cinnamon and the important parts of it affect the way our bodies break down medicines. To do this, they did experiments that copied how our stomachs digest food. They looked closely at cinnamon oil and two main things it contains: cinnamaldehyde and cinnamic acid. The study showed that both of these things can turn on special sensors in our bodies called xenobiotic receptors. These sensors are important for controlling how we deal with drugs.

Researchers explained the activation of these receptors by excessive cinnamon intake could lead the body to eliminate some drugs too rapidly, meaning, it could make our bodies get rid of some medicines too quickly. If this happens, the medicines might not stay in our bodies long enough to do their job properly, making them less effective. So, while a little cinnamon might be good for you, using too much could actually make some of your medications not work as well as they should.

How Much Cinnamon Poses Risk?

The researchers pointed out that even though a small amount of cinnamon in your food is probably okay, using a lot of it regularly or in strong forms could be a problem. They specifically warned that cinnamon supplements, which have a much higher amount of cinnamon in them, might be more likely to cause these issues with your medicines. Because of this, the researchers strongly advise people to talk to their doctors before they start taking any cinnamon supplements or similar products to be safe.

As the popularity of cinnamon grew researchers wanted to bring this issue to the forefront. A lot of people like type 2 diabetes patients who benefit from cinnamon. According to a study published in the American Diabetes Association 2003, one three and six grans if cinnamon per day reduced the amount of serum glucose, LDL or bad cholesterol and total cholesterol in people with type 2 diabetes, effectively lowering risk of cardiovascular diseases and other conditions linked with diabetes.

As many people become aware of the health benefits of cinnamon and start incorporating it in their diet, it is important to do more research to find out what side effects it could have and how it could potentially affect our health. While this new study gives us some important information, the researchers say we still need to do more research, especially studies with people, to really understand how cinnamon might interact with different medications.

Showering every day has been a matter of discussion. But you will always find someone who has gone a day or two without a shower. While it is generally not considered unhygienic, dermatologists have now raised concerns about this habit.

There are always red flags which are sent by your skin if you miss bathing. Some of you may experience scaly patches or discoloured parts. It may even start to look dirty because of hyperpigmented spots. It's not dirt, though. If you reach that point, you might want to see a dermatologist right away, who can determine if you have dermatitis neglecta.

Understanding This Condition

Dermatitis neglecta, as the name suggests, is caused by neglecting the skin. While it might look like dirt, it is just neglecting the skin. Besides discolouration, it is also reflective of significant inflammation and irritation caused by a lack of personal hygiene.

Why Does It Happen?

The answer lies in how your skin sheds. Every few weeks, all dead cells are removed. Cells slough off. Showering helps this process along, even if you don't use an exfoliant. Therefore, when you aren't showering, those cells are likely to remain on the upper layer of your skin or epidermis. If left for days, it will naturally combine with all the bacteria, sweat, oils, and grime your skin encounters. And a layer of tough buildup will begin to appear.

How Long Can It Take For A Person To Get Dermatitis Neglecta?

Dermatitis neglecta does not happen overnight or even in a couple of weeks. A 2015 study in the Journal of Dermatology explored three cases. In one of the cases, the affected individual had not cleaned a part of her body for no less than three to four months. (As a side note, the woman had gone through surgery and was worried about causing an infection in the area, which is why she stopped washing it.) Fortunately, the skin treatment for dermatitis neglecta is fairly simple. Most people can resolve skin issues that are related to dermatitis neglecta with regular cleaning and, in stubborn or severe cases, alcohol-based wipe-downs or administration of topical agents.

There are many conditions that can affect a woman’s reproductive health. Certain medications or conditions that need hysterectomy can cause early menopause in women. There are many likely reasons why this happens. According to Office on Women’s Health (OASH) family history, smoking, chemotherapy or pelvic radiation or autoimmune conditions like thyroid disease and rheumatoid arthritis, could be some of the reasons why some women go through early menopause.

However, a new study shows that endometriosis could also be a reason for early menopause in women. The study published in the Human Reproduction journal found that women with endometriosis are seven times more likely to undergo surgical menopause, which involves the removal of both ovaries, compared to women without the condition. Furthermore, they are twice as likely to have this surgical procedure before the age of 40.

Women with endometriosis face a greater risk of experiencing natural menopause earlier than others. They are 1.4 times more likely to enter natural menopause before the age of 40, a stage defined as premature menopause. These women also have an elevated risk of early menopause, occurring between the ages of 40 and 44.

What Is Endometriosis?

It is a persistent condition affecting approximately one in 10 women of reproductive age in the UK. According to the NHS, it involves tissue similar to the womb lining appearing in other parts of the body. Previous research has shown a significant delay of nearly nine years in receiving an endometriosis diagnosis, potentially leading to missed treatment opportunities and irreversible organ damage due to the continued growth of this misplaced tissue.

According to the World Health Organization, 190 million women throughout the globe have endometriosis, which is roughly 10% of people. Not only does it cause pain during periods, issues in bowel movements, urination etc., but also causes bloating nausea, fatigue and mental health issues like depression, anxiety and infertility.

What Does Early Menopause Mean For Women?

It's crucial for women with endometriosis to be aware not only of the wide range of debilitating menopause symptoms they might experience earlier in life but also of the broader health risks associated with premature menopause, whether it occurs naturally or is surgically induced. These risks include cardiovascular disease and premature death.

Researchers from the study stressed the importance of understanding the causes of early or medically induced menopause to implement proactive measures for managing the associated long-term health risks.

OASH explains that women who experience menopause early may face similar symptoms and health issues as those going through regular menopause. However, some women with early or premature menopause might also have a greater chance of developing serious health problems like heart disease and weak bones (osteoporosis) because they'll live for a longer time without the protective benefits of higher estrogen levels.

They might also have more intense menopause symptoms, and there are treatments available to help manage these if they interfere with daily life. Additionally, some women may feel sad or depressed about losing their fertility early or the changes in their bodies. If these feelings, like low energy or loss of interest in enjoyable activities, last for more than a few weeks, speaking to a doctor is recommended.