The 3 main factors for waking up in a good mood, according to science
researchers from University of California, in the United States, dedicated themselves to discovering what factors lead people to wake up with energy or have difficulties getting out of bed and starting the day. In addition to a genetic component already proven by other studies, scientists maintain that 3 key factors make a difference in ensuring a good disposition.
For two weeks, the scientists monitored the food intake, physical activity, sleep patterns and glucose levels of 833 volunteers. Some had twins so that genetic factors were factored out of the final analysis. The results showed the 3 main factors that influence people’s disposition:
Sleep quality – The duration and efficiency of sleep are essential for people to face the day with the right energy and attention. Sleeping more and waking up later than usual were associated with better alertness.
Physical exercise – The amount of physical activity performed by the participants also influenced their willingness to face the next day. Higher levels of movement during the previous day and less physical activity at night were associated with more continuous and less interrupted sleep, which, in turn, defined an increase in mood the next morning.
Breakfast – The quality of the participants’ breakfast was also associated with their willingness and ability to concentrate during the day. Patients who ate more carbohydrates during breakfast were in a more alert mood, while those who ate more protein had a lower mood.
When it comes to quality sleep, it is necessary to implement a healthy routine that guarantees a good night’s rest. Difficulty sleeping or waking up early, for example, is often related to everyday habits that must be corrected. Getty Images
A poorly slept night’s sleep directly interferes with mood and performance of the next day’s activities. In addition, levels of irritability, anxiety and stress can increase significantly. Getty Images
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Studies show that the ideal sleep time varies for each person, but the world average is six to eight hours a night. During deep sleep, important hormones are released for body regulation.Getty Images
Many people have poor sleep and don’t even realize it. When in doubt, how about adopting some techniques known as “sleep hygiene”?Getty Images
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1. Create a routine: try to go to bed and get up at the same times every day, even on holidays and weekendsGetty Images
2. Sleep a little earlier each day: take advantage of the period near the end of the vacation to sleep about 30 minutes before the time you used to go to bed each day, until you reach the ideal timeGetty Images
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3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like taking a deep breath, listening to soft music, or reading a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are drowsyGetty Images
4. Bed is for sleeping: never use the bed to study, read, watch TV, stay on the computer or cell phone. The body needs to understand that this is a relaxing environment.Getty Images
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5. Keep the room dark: having a completely dark room, without external light or lights from electronic devices, makes it easier to sleepGetty Images
6. Avoid naps: limit daytime naps to less than an hour in duration and no later than 3 pm, so as not to impair your night’s sleepGetty Images
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7. Avoid stimulating foods and drinks between four and six hours before bedtime. The list includes chocolate, coffee, soft drinks, black, green, mate and chimarrão teas. Getty Images
8. Avoid high-intensity exercise within three hours of your scheduled bedtime. They can make a person very alert and disrupt sleep.Getty Images
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9. Slow down: set aside 15 to 30 minutes before bedtime to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep.Getty Images
10. Avoid alcoholic beverages and cigarettes: they also impair your sleep patternGetty Images
Blood sugar levels after breakfast were also associated with mood. A lower blood glucose response improved disposition. That is, choosing foods whose sugar release is slower contribute to a better disposition.
“Our results reveal a set of key factors associated with alertness that, for the most part, are not fixed. Rather, most factors associated with disposition are modifiable and therefore allow for behavioral interventions to be made,” wrote Raphael Vallat, lead author of the study, in the article published in the journal Nature Communications🇧🇷