![]() ![]() A standardized breakfast, with moderate amounts of fat and carbohydrates, was compared to a high protein (muffins plus a milkshake), high carbohydrate or high sugar (glucose drink) breakfast. The participants were given preprepared meals, with different proportions of nutrients incorporated into muffins, for the entire two weeks to see how they responded to different diets upon waking. Walker and Vallat teamed up with researchers in the United Kingdom, the U.S and Sweden to analyze data acquired by a UK company, Zoe Ltd., that has followed hundreds of people for two-week periods in order to learn how to predict individualized metabolic responses to foods based on a person’s biological characteristics, lifestyle factors and the foods’ nutritional composition.Ī simple prescription for how best to wake up each day:ġ) get substantial exercise the day before Ģ) sleep longer and later than you typically do ģ) eat a low sugar breakfast rich in complex carbohydrates, with a moderate amount of protein Ĥ) pay attention to your body’s glucose response after eating. Walker, the author of the international bestseller, Why We Sleep, runs one of the world’s preeminent sleep research labs, the Center for Human Sleep Science, and is a member of the Helen Wills Neuroscience Institute at UC Berkeley. Vallat, Walker and their colleagues published their findings last week in the journal Nature Communications. As scientists, we must understand how to help society wake up better and help reduce the mortal cost to society’s current struggle to wake up effectively each day.” “From car crashes to work-related accidents, the cost of sleepiness is deadly. More impactful, however, is that it costs lives - it is deadly,” said senior author Matthew Walker, UC Berkeley professor of neuroscience and psychology. However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilization, work absenteeism. “Many of us think that morning sleepiness is a benign annoyance. 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. It has major societal consequences: Many auto accidents, job injuries and large-scale disasters are caused by people who cannot shake off sleepiness. Morning grogginess is more than just an annoyance. You can see improvements with each and every one of these factors.” If you do more physical activity on the day before, you’re going to see an increase. “If you sleep longer or later, you’re going to see an increase in your alertness. “All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, first author of the study. The researchers also discovered that a healthy controlled blood glucose response after eating breakfast is key to waking up more effectively. The researchers found that the secret to alertness is a three-part prescription requiring substantial exercise the previous day, sleeping longer and later into the morning, and eating a breakfast high in complex carbohydrates, with limited sugar. Twins - identical and fraternal - were included in the study to disentangle the influence of genes from environment and behavior. 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. Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast. Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with. (Shutterstock image)ĭo you feel groggy until you’ve had your morning joe? Do you battle sleepiness throughout the workday? But how you slept, what you ate for breakfast and the amount of physical activity you engaged in the day before have a lot more to do with your ability to wake up alert. ![]() Many people who find it hard to wake up in the morning blame it on their constitution or their genes. ![]()
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