1 year ago

a new study out of the University of California, Berkley has come up with 4 key things that will allow you to sleep better and wake up more refreshed.
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Links:
https://www.nature.com/articles/s41467-022-34503-2
https://www.sciencedaily.com/releases/2022/11/221129143811.htm
https://www.sciencealert.com/oversleeping-is-not-bad-for-you-according-to-experts-but-don-t-make-it-a-habit
https://www.sciencealert.com/being-tired-or-fatigued-is-common-but-here-s-when-you-should-worry
https://www.sciencealert.com/most-of-us-hit-snooze-but-what-is-it-actually-doing-to-us
https://www.sciencedirect.com/science/article/abs/pii/S0149763418309175?via%3Dihub

This new study identified four key factors that make a difference in waking up well in the morning – powering through to lunchtime alert and refreshed at one end of the scale, or fighting through grogginess and multiple taps of the snooze button at the other.
The team behind the study said these factors, independent of the genetics that we are all born with, can all be modified - to some extent - to ensure we get off to a better start in the mornings, and ultimately set ourselves up for a successful day.
The team of researchers led by neuroscientist and sleep researcher Raphael Vallat of the University of California, in their published paper, asked the questions: "Why is it that we human beings fluctuate in our alertness from one day to the next?" and "Why do we wake one morning feeling alert, yet another morning, flounder in that level of alertness upon awakening?"
A total of 833 people participated in the study, most of whom were twins (this helped the researchers filter out variations due to genetics).
Over two weeks they recorded their food intake, their physical activity, their sleep patterns and their glucose levels.
The volunteers also rated their alertness at several points throughout the day.
The researchers looked at sleep duration, timing, and efficiency of sleep overnight.
Overall sleeping longer and waking up later than normal were both associated with better morning alertness.
My comment there is that they slept longer than normal and woke up later than normal; does this mean that their normal sleep patterns before the study were sub-optimal? What was their normal?
Higher levels of movement in the day (as well as strangely, less physical activity at night) were associated with more continuous and less disrupted sleep, which in turn predicted increased alertness from the participants in the morning. Although not surprising, good to know, and another reason to keep exercising as we age. But, they say less activity at night, this may be difficult to achieve for those who can only exercise at night. Morning meals with more carbohydrates led to better alertness levels, while more protein had the opposite effect.
By keeping the calories in the supplied meals the same, the researchers could focus on the nutritional content of what was being eaten.
Again, more Carbs leading to better alertness is not surprising, but what about the inevitable crash as insulin spikes?
Lastly, a surge in blood sugar levels after breakfast – this was tested using a pure glucose liquid drink and was associated with reduced alertness.
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