A good sleep helps prevent various diseases and also contributes to healthy aging and therefore a longer life. And the way you sleep, in addition to affecting long-term problems, also has more immediate effects. This is because, in general, a poor night’s sleep is more likely to negatively affect your wake time. Faced with this scenario, science has found the answer on how to wake up more prepared and with energy to start the day.
Researchers at the University of California, USA, investigated what factors contribute to people waking up more or less excited. The study involved 833 volunteers and took two weeks.
During that time, the scientists monitored the diet, activity, sleep patterns and glucose levels of all the participants. In addition, they included twins in the analysis to exclude genetic factors at the end of the survey.
In the end, they concluded that there are three main factors that have a significant impact on how we feel when we wake up.
How do you get up ready? 3 main factors
The results of the study reinforced the hypothesis that a bad night’s sleep contributes to waking up more tired and less desired. According to research, sleep duration and efficiency greatly affect when you wake up.
Getting the required number of hours of sleep is a critical factor that determines the quality of sleep. This number varies with the age of the individual, but in general, a healthy adult should get about 8 hours of sleep a night. In addition, there are habits, such as using the cell phone before going to bed or eating and then going to bed, that interfere with sleep.
Regular physical activity is directly related to a good night’s sleep. In the research, participants who had higher levels of movement during the day and less exercise at night had uninterrupted sleep with fewer interruptions.
In addition, a study conducted by researchers from the Albert Einstein Israelite Hospital and the University of São Paulo (USP) showed that exercise helps combat the symptoms of insomnia. Among the hypotheses that justify this relationship is the so-called thermoregulation effect, when sleep occurs at the beginning of the night by decreasing body temperature, which tends to increase with exercise, and by restoring and maintaining energy. This theory suggests that energy expenditure during exercise increases the body’s need to recover during sleep.
Breakfast is when it comes to waking up in a good mood
If you want to wake up refreshed, it’s a good idea to be more aware of what you put on your plate in the morning. Research participants who ate more carbohydrates for breakfast had more energy than those who ate more protein.
In addition, blood sugar levels also contributed to mood regulation. Therefore, the lower blood glucose response helped reinforce the volunteers’ actions.
Although some people experience a lack of appetite upon waking or choose not to eat breakfast to lose weight, for example, eating after waking up brings many benefits.
According to nutritionist Anna Carvalho, the morning is one of the periods that requires the most energy from the body. Therefore, it is important to choose good foods for breakfast, even if eaten in small amounts.
Each goal requires a specific eating plan, but in general it is worth betting on a balanced meal for breakfast. So invest in a carbohydrate source, like bread or tapioca, a protein like eggs or chicken, and fruit.