Do You Still Feel Tired After Waking Up? New Research Explains Why
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Do you often get a full night's sleep and still wake up feeling exhausted? According to a new study published in the journal Nature Communications, there are several lifestyle factors that may dictate how alert you feel after waking up. The study found that people who exercise consistently, eat a breakfast with carbohydrates, and maintain steady blood sugar levels tend to feel more lively.
To obtain their findings, the researchers collected data from 833 adults ages 18 to 65. The study included twins as well as unrelated participants so they could examine the role genetics plays in how alert you feel in the morning. Each subject wore an accelerometer on their wrist for 14 days to track their activity levels and sleep. The participants were also asked to record their food intake, as well as their alertness level before and in the three hours following breakfast.
Each participant was fed the same amount of calories for breakfast. They were given a menu with a range of different macronutrient compositions—high carb, high protein, and high fiber—all to be consumed on different days. Additionally, the subjects were also served a control meal of protein, carbs, and fiber.
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After the 14-day study concluded, the researchers found that people who opted for a high-carb breakfast reported feeling more alert after a night's rest. Additionally, post-breakfast glucose levels also seemed to affect morning alertness. According to the study results, people who had a lower glycemic load following their morning meal felt more awake.
The study authors also found that participants who had higher levels of physical activity throughout the day felt more alert the following morning. And unsurprisingly, the researchers further concluded that people who slept longer than normal woke up feeling more refreshed and alert. All in all, genetic factors seems to have very little impact on alertness levels.
While your biological makeup seems to have very little impact on alertness, researchers conclude making small lifestyle choices will help you feel more awake in the morning. They suggest exercising regularly, eating a high-carb breakfast with some protein and fat, and adding foods that are lower on the glycemic index to your meals as ways to improve alertness.
