If there was a choice, we’d probably all prefer to wake up in bed with a smile. Rested and ready to tackle the day. It is easier said than done. Too many of us slumber (perhaps involuntarily) into eternity. The thought of sleeping just a little more is extremely tempting. But now researchers have looked at what it takes to wake up as well-rested as possible, and they have concluded that there are three key points that apply. The study is published in Nature Communications. Wanted to find answers Raphael Vallat is a sleep researcher at the University of California. He has long wondered why we humans can wake up easily one day, while the next morning we struggle to get out of bed. This was something he wanted to find out. 833 people participated in the new study. Most were twins, as this helped the researchers filter out variations due to genetics. Everyone had a watch on their arm that recorded both sleep and activity. During two weeks, food intake, physical activity, sleep patterns and glucose levels were measured. Participants rated themselves how obvious they felt. Analyzes then showed what was needed to get the best possible start to the day. And the beauty is that this is something we can all achieve, regardless of the genes we were born with. Are you a snoozer? Perhaps the tips in this case can help you with just that. Photo: Astrid Engen / news A three-part secret The researchers found that the secret behind alertness is three-part: It’s about sleep, a good portion of exercise the day before and a breakfast that contains complex carbohydrates. Having a controlled blood sugar after the meal also helps. – If you sleep longer than you normally do, you will see an increase in alertness. If you are more physically active the day before, you get the same effect. You can see improvements with each one of these factors, says Raphael Vallat in a press release. In other words, this is something you can try to take control of yourself. Being rested in the morning is not just about feeling good, it is also important for society in general, the researchers believe. Can cost lives When you struggle to wake up, you also get easily irritated. And many people start their day with a drive to work. The potential for serious accidents is high here. In addition, there are many people who have jobs where alertness is absolutely essential. Whether you have to save lives or have control over heavy machinery. Every year this costs society a lot of money, explains Matthew Walker. He is a professor of neuroscience and psychology. – Loss of increased productivity, pressure on healthcare services and general absence from working life mean that this costs many billions of kroner. And what’s worse, it costs in the form of human lives, he says. You can take control The results of the new study showed, among other things, that people who ate a breakfast with a high sugar content felt very tired. Here, the researchers found that the best start to the day was a meal with complex carbohydrates, as well as moderate amounts of protein. But a lot was about sleep. And preferably plenty of it. Here it was seen that between seven and nine hours is ideal for waking up rested. However, it must be more difficult to determine what effect training has in this area. But the researchers are still clear that it is important. – It is well known that physical activity makes us feel more alert and in a better mood. And we found a high correlation in this study between participants’ mood and their sense of alertness. Participants who were happier on average also felt more alert, says Raphael Vallat. The researchers believe these findings are good news for people who do not naturally jump out of bed in the morning. – How you choose to wake up to a new day is something you can control yourself – based on how you structure your life and your sleep. In any case, you can’t blame the genes, says the researcher. Good sleep tips Advice for taking care of the built-up need for sleep It is important to exercise regularly, but finish at least three hours before bedtime Avoid sleeping during the day (you can possibly allow a midday nap of less than 20 minutes) Do not stay in bed longer than the expected bedtime Advice to maintain a good circadian rhythm Get up at approximately the same time every day, also on weekends Get at least 30 minutes of daylight every day, preferably early in the morning (within two hours of getting up) Avoid being exposed to bright light if you have to get up the night Advice to reduce activation in the evening and at night Avoid coffee, tea and cola (caffeinated drinks) after 5 p.m. Smoke also disrupts sleep Avoid vigorous exercise in the last hours before bed Avoid being hungry or consuming a heavy meal at bedtime Use the bedroom to sleep in, not to work Create a bedtime ritual Make sure the bedroom is dark, quiet and has a moderate temperature. Use a mask and earplugs if necessary Don’t look at the clock if you wake up at night Learn a relaxation technique, use it when you wake up Set aside a “problem hour” in the afternoon/early evening where you think through your worries and problems. Avoid bringing worries/problems to bed with you Source: Helsenorge.no
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