Practicing physical exercise the night before, sleeping between seven and nine hours and having a breakfast full of carbohydrates are the three factors that guarantee that each one of us wakes up with energy.
It is a problem common to many of us. Do you usually wake up tired and having to fight drowsiness throughout the day? There are lucky ones who always wake up with energybut luck isn’t the only factor that influences how refreshed we feel when we roll out of bed.
A new study published in Nature Communications discovered the perfect recipe for waking up always alert and ready to face the challenges of everyday life, and they are only need three ingredients — sleep, exercise and a good breakfast.
The authors analyzed the behaviors of 833 volunteers who, over a two-week period, received a variety of different breakfasts, wore wristbands that recorded their levels of physical activity and the quality and quantity of sleep. Twins were also included in the sample to understand the impact that genes have on the phenomenon, reports the Berkeley News.
The results show that the secret to waking up with energy is to exercise the day before, sleep more and later in the morning and eat a hearty breakfast. rich in complex carbohydrates, with little sugar. Having a controlled response in blood sugar levels after eating breakfast is the key to waking up refreshed.
Participants were given pre-prepared meals with different ratios of nutrients incorporated into muffins for two full weeks to see how they responded to different diets after waking up.
A normal breakfast with moderate amounts of fat and carbohydrates was compared with alternatives that were high in protein, high in carbohydrates or high in sugar. The volunteers’ glucose was also measured throughout the day.
The worst kind of breakfast, on average, had high amounts of simple sugars. In contrast, a carbohydrate-rich breakfast was associated with waking up with more energy and maintaining it throughout the day.
The amount of hours of sleep also influences how we wake up the next day. sleep more than usual make us more alertwith the ideal number between seven and nine hours of sleep.
There was also a correlation between energy levels and the practice of physical exercise on the previous day. It is not known for sure what causes this phenomenon, but volunteers who exercised the day before generally sleep better and wake up in a better mood.
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