If you often wake up feeling groggy, you’re not alone. Many people find mornings tough, especially if they aren’t getting enough quality sleep. Thankfully, there are simple lifestyle changes that can help you sleep better and wake up feeling refreshed.

One of the most effective ways to improve sleep is by establishing a consistent sleep schedule. Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. Most adults need at least 7 hours of sleep per night, so make sure you go to bed early enough to wake up naturally without an alarm.

A relaxing bedtime routine can also make a big difference. Activities such as using screens, drinking caffeine or alcohol, and napping too late in the day can interfere with your ability to fall asleep. Instead, consider meditating, taking a warm shower, listening to a calming podcast, or reading a book that doesn’t emit blue light.

If you’re someone who hits snooze multiple times in the morning, moving your alarm clock away from your bed might help. Sleep fragmentation, which occurs when you fall back asleep after your alarm goes off, can increase fatigue and reduce mental clarity. Getting out of bed to turn off the alarm forces you to wake up and start your day.

Your diet may also influence how well you sleep. A 2021 review found that a healthy diet can improve sleep quality, while ultra-processed foods and those high in added sugars may worsen it. Though more high-quality studies are needed to confirm this link, eating fruits, vegetables, whole grains, nuts, seeds, legumes, lean protein, and healthy fats like avocados and olive oil is beneficial for overall health. Avoiding large meals before bedtime may also help improve sleep.

Exercise plays a key role in promoting better rest. A 2021 review found that regular physical activity enhances sleep quality, reduces insomnia symptoms, and improves daytime energy. Interestingly, moderate-intensity exercise appears to be more effective than vigorous workouts when it comes to boosting sleep.

Getting natural sunlight during the day can also regulate your sleep-wake cycle. Sunlight supports your circadian rhythms, so try opening your blinds in the morning, having breakfast outside, or going for a walk. If natural light isn’t an option, consider using a light-up alarm clock.

For those who continue to struggle with waking up despite these changes, it might be worth talking to a doctor. A sleep specialist may recommend participating in a sleep study to identify conditions such as chronic insomnia or restless leg syndrome. Treatments may include melatonin, prescription medications, breathing devices for sleep apnea, or behavioral therapies.

With the right combination of habits and, when necessary, medical intervention, it is possible to train your body to wake up on time and feel more energized throughout the day.

Weight loss is a forever hot topic. While GLP-1 agonists have become the new-age methods to shed those extra pounds, traditional ways like strength training and maintaining a healthy diet are equally, if not more, efficient. However, there are many who don't find healthy eating and exercising sustainable. Many others debate on the what ingredients should a dish include. Recently, researchers discovered that there are certain spices that can aid weight loss.

Many studies have shown that spices have a great impact on body weight. In a 2021 study, published in the Journal of Functional Foods, researchers picked 30 herbs and spices often linked to weight loss. "Out of 33 studies that met our rules, 24 of them showed that some herbs and spices helped people lose weight (body weight, BMI, waist size, or body fat) compared to when they started or when they took a fake treatment. Overall, eight herbs/spices seemed helpful for weight in these studies: basil, cardamom, cinnamon, coriander, garlic, ginger, nigella (black seed), and turmeric," they said.

So Which Spices Aid Weight Loss?

Fenugreek seeds

Fenugreek, a common spice, has good stuff that fights swelling. According to the Journal of Personalized Medicine, it can help with weight by lowering body fat. It might also help your body use sugar better. If you have allergies, be careful and talk to your doctor first.

Ginseng

Ginseng, used for health for a long time, may help with weight. According to Journal of Ginseng Research natural components can fight swelling from fatty foods and might control your hunger by affecting body signals. Talk to your doctor about any possible side effects before using it.

Cayenne Pepper

Cayenne pepper, like chili, has something spicy called capsaicin. This might make your body burn more energy. A study published in the Pharmaceuticals 2022, also suggests it can help you eat less by affecting your hunger. If you like spicy food, try adding it to your meals.

Black Pepper

Black pepper has piperine, which gives it its taste and may help with weight. According to the Indian Journal of Pharmacology piperine could help your body burn more energy when you exercise by changing how it uses carbs and fat. Adding black pepper to your food might help you burn more calories.

Turmeric

Turmeric, the yellow spice, has curcumin, helps with inflammation. Curcumin might also help with weight by improving how your body uses sugar, which can stop fat from building up. It's easy to add turmeric to many different foods and drinks.

Cinnamon

According to a study published in the Avicenna J Phytomed. 2023 cinnamon might help you lose weight. It could speed up your body's energy use and affect the signals that control your hunger. Cinnamon might also help keep your blood sugar steady and reduce cravings. You might need to eat a good amount to see these benefits. Talk to your doctor if you take other medicines.

Cumin

Cumin, a spice with a nutty flavor, might help with weight loss. A 2014 study published in the complementary Therapies in Clinical Practice found that eating cumin can help lower your weight, body fat, and bad cholesterol. It's easy to add cumin to rice, vegetables, and other dishes.

Oregano

Oregano, a tasty herb, has natural components like carvacrol that are being studied for how they might affect your body's energy use and help reduce fat. According to a 2021 study published in the International Journal of Medicine, carvacrol also fights damage in the body. But we don't know a lot yet about oregano and weight loss. Talk to your doctor before using oregano pills.

Many of us like imagining unlikely scenarios before we go to bed and also experience weird dreams that do not make sense. However, did you know you can also experience hallucinations before going to bed? These are not simply made of scenes in your brain, but a very realistic scenario that many people experience.

The NHS UK explains that there are many types of hallucinations you may experience, there are ones where you hear sounds or voices, others could have objects or shapes that are not there. Others feel touch as well, like bugs crawling on their skin, smelling, tasting and feeling like they are moving. While some causes of hallucinations could be mental health conditions like schizophrenia or bipolar disorder, they could also be caused as a side effect to medications, change in vision or loss of it etc. However, sometimes hallucinations are also temporary, like when you have a migraine, high temperature or just about to wake up or fall asleep.

What Are These Hallucinations Called?

These pre-sleep hallucinations, called hypnagogic hallucinations, which happen just as you're falling asleep. They can feel so real that it's hard to tell them apart from what's actually happening. According to the Cleveland Clinic, a large majority of people, around 70% will experience these at least once. They can affect any of our five senses, and the experience varies from person to person.

Most people who experience these hallucinations (a large 86%) see things that aren't there. This could be clear images of people, or just colors, patterns, and flashing lights. Less common are feelings called somatic hallucinations, where you might sense a presence or feel like you're falling. Hearing things that aren't real is the least common, but it can be unsettling as you're trying to sleep. Rarely, people also report smelling things that aren't present.

Why Triggers These Hallucinations?

There's usually no single reason why someone has hypnagogic hallucinations, but certain conditions can make them more likely. Studies have linked them to narcolepsy (suddenly falling asleep) and cataplexy (sudden muscle weakness). A study also found a connection with schizophrenia.

Besides those, people with Parkinson's disease, insomnia, anxiety, or a history of drug and alcohol use might also have more of these hallucinations. Sometimes, though, they just happen for no clear reason – it's just our brain doing something a little unusual as we get ready to sleep.

Most of the time, hypnagogic hallucinations are nothing to worry about. However, if they happen a lot or become more frequent, it's a good idea to see your doctor to make sure they're not a sign of something more serious, like a problem with your nervous system. If you suddenly start having a lot of these hallucinations when you've never had them before, it could be your body signaling that something isn't right.

Can You Reduce Hallucinations and Visions?

If you've been checked out and know your hallucinations aren't serious, then it's about trying to manage them and make them happen less often. The best ways to do this are to avoid drugs and alcohol, stick to a regular sleep schedule, and make sure your bedroom is only for sleeping. This means keeping your phone out of the room. Make sure it's dark, the temperature is comfortable, and focus only on sleeping well. If you're feeling stressed before bed, try to relax and meditate to help calm your mind.

Cognitive decline is one of the most difficult things a person can go through. You slowly forget usual things, precious memories as well as your entire sense of being. Dementia, which is an umbrella term for progressive decline of cognitive function manifests itself in symptoms like decline in memories, thinking, reasoning etc. However, there are signs which can go unnoticed.

What Are The two overlook signs of dementia?

The two early signs that can easily go overlooked are changes in mood and behavior. These early shifts in mood and behavior can easily be mistaken for just getting older or feeling stressed. However, they are a clear indication of a much dangerous condition-Dementia.

Specifically, feeling down for a long time and increased worry are common early signs of this neurodegenerative condition. People might feel sad or anxious without a clear reason, and this can make it harder for them to do everyday things and interact with others.

According to the Alzheimer’s Society, as dementia gets more advanced, you might see more changes in how the person acts. It's important to remember that feeling down or anxious can have many causes.

Dementia's Impact on Personality and Habits

Dementia can also change how a person usually is and the things they like to do. They might not be able to do their favorite hobbies anymore without help, which can be frustrating. They might also start to feel very sad or lose interest in things which are signs of depression. These changes in their personality and what they can do can lead to changes in how they behave day to day. It's important to remember that these changes are part of how dementia affects the brain.

You might see the person doing the same thing over and over, like asking the same question. They might also follow you around a lot or constantly need to check on things. Sometimes, they might hide things, collect things, or lose things more easily.

They might also say or do things that seem out of character. Feeling restless or agitated is common, and sometimes this can even lead to aggressive behavior. Some people get more confused and upset in the late afternoon or evening, which is called "sundowning," and their sleep patterns might also change. They might also start to withdraw from social situations.

How Does Knowing These Early Signs Help?

Recognizing these subtle early signs is crucial because getting help early can lead to better ways to manage dementia. If you notice persistent sadness or anxiety in yourself or someone you know, especially if there are also memory problems or confusion, it's wise to consult a healthcare professional.

Trying to understand the reason why they may be experiencing these behavorial changes could help one support their loved ones better. Alzheimer’s Society explains that some reason include:

• Feeling frustrated or scared about the effects of dementia, like memory loss or trouble speaking.
• Issues with their overall mental and physical health.
• Problems with knowing where they are or what time it is, or not recognizing familiar places.
• How much and how good their interactions with other people are.
• Their physical surroundings, for example, a dark room might confuse and upset them because they can't see where they are.
• Feeling like they have no control, being frustrated with how others are acting, or feeling like they aren't being heard or understood.