When you wake up in the morning, do you feel exhausted despite getting a whole night’s sleep? Researchers in the journal Nature Communications suggests several lifestyle factors may influence your alertness after waking up. People who exercise consistently, eat a lot of carbohydrates, and maintain steady blood sugar levels feel more energetic.
Researchers examined genetics’s role in how alert we feel in the morning by including twins and unrelated participants. In addition, participants recorded their food intake and alertness level before and after breakfast. The researchers collected data from 833 adults aged 18 to 65 to obtain their findings.
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Each participant had the same amount of calories for breakfast. On different days, they consumed foods high in carbs, protein, and fiber, all of which had varying macronutrient compositions. For 14 days, participants wore accelerometers on their wrists to track their sleep and activity levels.
Researchers found that during the 14-day study, people eating high-carb breakfast felt more alert the following day after sleeping well. Glucose levels after breakfast also affected morning alertness. A lower glycemic load following a morning meal made people feel more awake, according to the study.
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Researchers also found that participants with higher physical activity levels felt more alert the following morning. Unsurprisingly, people who slept longer awoke more refreshed and alert. Overall, genetic factors seem to have minimal impact on alertness.
Even though your biological makeup has little impact on alertness, small lifestyle changes can help you wake up earlier. To improve attention, experts recommend regular exercise, a high-carb breakfast, and low-glycemic index foods.