study shows
3 key factors to wake up refreshed every morning
© oatawa / Adobe Stock
Crawling out of bed fresh, rested and rested every morning – that’s it. Researchers have now found out which key factors are decisive for this.
That with the morning vigor is such a thing. Many people struggle to get out of bed in the morning. For some, nothing works without the first coffee, others struggle with their tiredness all day long. It is all the more exciting that scientists from the University of California have now found out which key points ensure that you start the day wide awake.
Three key factors for waking up refreshed
It’s the combination that makes the difference sleep, exercise and breakfast. That showed the detailed analysis from 833 people fed different breakfast meals over a two-week period.
All test subjects also wore wristwatches that recorded physical activity and sleep quantity, quality and regularity. They also kept diaries in which they documented their food intake and level of alertness from the moment they woke up.
According to the researchers, a healthy, controlled blood sugar response after breakfast the key to waking up effectively: “If you sleep later and longer, you will be more awake in the morning. If you were more physically active the day before, you’ll be even more awake, Raphael Vallat, a UC Berkeley postdoctoral researcher and author of the study, told eurekalert.org.
So if you want to wake up with enough energy every day, you should do it the day before move enough, sleep later and get up later in the morning. Plus breakfast healthy carbohydrates and little sugar eat – perfect.
In summary, one can assume that there will be a significant improvement overall if you consistently adhere to the factors listed. While this may not always be possible given daily commitments, routine also improves your level of alertness.
Fatal consequences of morning tiredness
In addition, lack of sleep should not be taken lightly, as it can have serious consequences, confirms lead author Matthew Walker, professor of neuroscience and psychology at UC Berkeley: “Many of us think that morning sleepiness is a harmless annoyance . However, it costs developed nations billions of dollars each year in lost productivity, increased health care utilization and absenteeism from the workplace. But what’s even more powerful is that it costs lives – it’s lethal.”
So let’s recap: If you get enough exercise the night before, sleep longer and also have a nutritious breakfast without carbohydrates, you have the best chance of starting the day fit and strengthened in the long term.