It’s a three-pronged approach that actually might not be hard to implement.
, researchers explained that the secret to alertness is a three-part approach requiring substantial exercise the day before, sleeping longer and later into the morning day of, and eating a breakfast high in complex carbohydrates, but with limited sugar. The researchers also discovered that a healthy controlled blood sugar response after eating breakfast is key to waking up more effectively.
Beyond sleep, the second main feature predicting day-to-day changes in morning alertness was the intensity of physical activity the day before. In particular, researchers found that when the extent of an individual’s physical activity was comparatively greater the day prior, people felt more alert the next morning.
The final factor happens not on the day prior or even the night prior, but the morning of. Specifically, researchers found that it was the unique composition of food that participants consumed for breakfast that explained their alertness levels. Compared to an example breakfast meal used in the study, which consisted of a moderate amount of fat, carbohydrates, and protein, when individuals consumed the “high carbs” breakfast, they experienced higher levels of alertness.
Beyond the effects of the high carbohydrate meal itself, one of the strongest outcomes revealed in the study was the marked reduction in alertness on days when participants consumed a lot of sugar, which was demonstrated using a standardized liquid glucose bolus at breakfast . The OGTT consists of 100% monosaccharide glucose . It may sound contradictory that a large dose of glucose predicts a drop in alertness and the high carb breakfast is linked to an increase in alertness.
“All of these have a unique and independent effect,” said Raphael Vallat, first author of the study, in the press release. “If you sleep longer or later, you’re going to see an increase in your alertness. If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”This fascinating new study shows that it’s not just one factor that can make you more of a morning person, saysa brain health expert.
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