Three key habits for waking up energized in the morning

2023-09-02 12:00:00

Can’t start your day until you’ve had your morning coffee? Do you nose dive at the office in the middle of the morning? Well, tell yourself that you are not an isolated case!

But contrary to what one might think, the ability to feel alert early in the morning is not the result of genetic factors but of your lifestyle. In any case, this is the conclusion of a recent study conducted by researchers at the University of California at Berkeley.

Anyone can wake up refreshed every morning if they pay attention to three key factors:

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“There are people who always seem fresh and alert when they wake up. If you don’t, you might be thinking, “I can’t help it, it’s because of my genes.” So you think there’s nothing you can do about it except consume caffeine, a chemical stimulant that can interfere with sleep,” said study lead author Matthew Walker. , Professor of Neuroscience and Psychology.

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“But our new findings offer a different and more optimistic point of view. How you wake up each day is largely in your control. It all depends on how you structure your life and sleep. You don’t need to resign yourself to a fantasized fatality. There are some very basic and achievable things you can start doing today to change the way you wake up each morning.”

For the study, the researchers analyzed the behavior of more than 800 people for two weeks. They also included twins in their panel to help refute any influence of genes.

In addition to to exercise and of sleep longerthe team reported that it was also important to limit sugar in the morning.

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“We’ve known for some time that a high-sugar diet is bad for sleep, not to mention toxic to your brain and body cells,” the researcher added. “However, what we have found is that beyond these harmful effects on sleep, consuming large amounts of sugar for breakfast and having a spike in blood sugar after any type of breakfast significantly dulls your brain’s ability to return to waking consciousness after sleep.”

The full results of the study have been published in the journal Nature Communications.