This report confirms lifestyle factors that contribute to both better sleep and alertness.
https://scitechdaily.com/berkeley-scientists-discover-secret-to-waking-up-alert-and-refreshed/Researchers at the University of California, Berkeley have found that by focusing on three key elements – sleep, exercise, and breakfast- one can wake up each morning feeling refreshed and alert.
“All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, the first author of the study. “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.”
“All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, the first author of the study. “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.”
Breakfast:High in Carbs, modest protein, low in sugar.
“We have known for some time that a diet high in sugar is harmful to sleep, not to mention being toxic for the cells in your brain and body,” Walker added. “However, what we have discovered is that, beyond these harmful effects on sleep, consuming high amounts of sugar in your breakfast, and having a spike in blood sugar following any type of breakfast meal,
markedly blunts your brain’s ability to return to waking consciousness following sleep.”
Exercise: “It is well known that physical activity, in general, improves your alertness and also your mood level, and we did find a high correlation in this study between participants’ mood and their alertness levels,” Vallat said. “Participants that, on average, are happier also feel more alert.”
But Vallat also noted that exercise is generally associated with better sleep and a happier mood.
Sleep:“It may be that exercise-induced better sleep is part of the reason exercise the day before, by helping sleep that night, leads to superior alertness throughout the next day,” Vallat said.
Vallat and Walker discovered that sleeping longer than you usually do, and/or sleeping later than usual, resulted in individuals ramping up their alertness very quickly after awakening from sleep. .......
Most people need this amount of sleep to remove a chemical called adenosine that accumulates in the body throughout the day and brings on sleepiness in the evening, something known as sleep pressure.
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Psalm 127:2 It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.
