Tips the researchers identified: Sleep for a longer duration and at a later time, engage in physical activity the day before, and consume a breakfast low in sugar and high in carbohydrates. Do you feel sleepy until you've had your morning coffee? Do you struggle with sleepiness during the workday
Researchers at the University of California, Berkeley have found that by focusing on three key elements – sleep, exercise, and breakfast- one can wake up each morning feeling refreshed and alert.
The findings come from a detailed analysis of the behavior of 833 people who, over a two-week period, were given a variety of breakfast meals; wore wristwatches to record their physical activity and sleep quantity, quality, timing, and regularity; kept diaries of their food intake; and recorded their alertness levels from the moment they woke up and throughout the day.
Morning grogginess is more than just an annoyance. It has major societal consequences: Many auto accidents, job injuries, and large-scale disasters are caused by people who cannot shake off sleepiness. The Exxon Valdez oil spill in Alaska, the Three Mile Island nuclear meltdown in Pennsylvania, and an even worse nuclear accident in Chernobyl, Ukraine, are well-known examples.
In contrast, the high carbohydrate breakfast — which contained large amounts of carbohydrates, as opposed to simple sugar, and only a modest amount of protein — was linked to individuals revving up their alertness quickly in the morning and sustaining that alert state. “Considering that the majority of individuals in society are not getting enough sleep during the week, sleeping longer on a given day can help clear some of the adenosine sleepiness debt they are carrying,” Walker speculated.
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