Rising with a heavy head and a groggy mind is a common experience for many. Waking up feeling tired despite a seemingly restful night’s sleep can be confusing and frustrating.
A recent study published in Nature Communications suggests that various modifiable lifestyle factors, such as sleep quality and duration, may have a larger impact on morning alertness levels than genetic factors.
The findings imply that addressing these non-genetic factors, both on an individual and societal scale, might mitigate the adverse outcomes linked to impaired alertness.
Study author Dr Matthew Walker, a sleep researcher at the University of California, Berkeley, told Medical News Today: “We hope that our findings may help inform public health recommendations to optimise alertness. This may be especially germane in the context of education, where alertness is essential for effective knowledge acquisition in the classroom. Here, our results suggest that delaying school times and avoiding high-glycaemic-response breakfast may lead to optimal alertness throughout the morning.”
The risks of impaired alertness
Sleep inertia refers to the phase of impaired alertness and performance that occurs between sleep and wakefulness, and it can last between a few minutes to several hours after waking up.
Although it is common, it can have a profound impact on the productivity and safety of individuals. When you’re not feeling awake and alert, it can compromise your ability to carry out tasks efficiently and safely. This can heighten the likelihood of workplace accidents and increase the risk of road traffic incidents.
Cognitive functions such as decision-making and problem-solving abilities are also compromised when alertness is impaired, potentially leading to errors and poor judgement.
In the study, researchers first examined the impact of four pre-specified factors on the day-to-day variation in alertness observed within the same individual.
In today’s fast-paced world, understanding the underlying factors that can influence energy levels is crucial. Here are four reasons you might be feeling throughout the day.
Your sleep profile isn’t right
One of the primary reasons for morning fatigue lies in the quality and duration of your sleep. While the number of hours spent in bed matters, the quality of sleep is equally vital. Disruptions in the sleep cycle, such as sleep apnoea, restless leg syndrome, or even psychological factors such as stress and anxiety, can significantly impact the quality of your sleep. Inadequate or disturbed sleep can leave you feeling tired and with less energy upon waking.
Based on each participant’s baseline sleeping profile, the researchers found an association between sleep duration and sleep timing with morning alertness levels. Specifically, when a participant slept longer than usual or woke up later than their usual time, they were more likely to show higher levels of alertness the next morning.
You do too much or too little physical activity
Regular exercise can significantly impact your energy levels, both in the morning and throughout the day. A sedentary lifestyle can contribute to lethargy and a lack of motivation upon waking. Exercising not only improves your overall physical health but also typically enhances the quality of your sleep, ultimately leading to increased alertness and vitality in the morning.
The study found that higher levels of physical activity during the previous day were also associated with increased morning alertness. However, only physical activity levels during the 10 most active hours of the previous day were positively correlated with morning alertness levels. Physical activity at night was associated with lower morning alertness.
You’re not eating the right breakfast
The study also looked at the effect of the macronutrient composition of breakfast on morning alertness. The participants were given breakfasts of varying nutritional compositions but with the same number of calories.
High carbohydrate, high protein and high fibre meals were consumed on different days. Morning alertness levels were found to be higher on days when a high carbohydrate breakfast was consumed. In contrast, the high protein breakfast was linked to lower alertness levels.
Your breakfast is spiking your blood sugar levels
The study also examined how the changes in blood glucose (sugar) levels after eating breakfast influenced morning alertness levels.
A lower blood glycaemic load after breakfast was associated with greater morning alertness. Blood glycaemic load refers to how a specific food or meal affects your blood sugar levels after you consume it. It is a measure that takes into account both the quality and quantity of carbohydrates in a serving of food. Foods with a high glycaemic load tend to cause a spike in blood sugar levels, which can lead to a quick energy boost followed by a subsequent crash.
Notably, these four factors influenced morning alertness levels independently of each other.
Jeff Kahn, CEO and co-founder of energy and sleep tracker subscription app Rise Science, commented on the findings, telling Medical News Today that “the study helps to show that positive health and wellbeing outcomes, in this case, greater alertness, can be achieved through a variety of levers”.
“The four independently impactful inputs they cite – longer than normal sleep duration, prior daytime exercise, carb-rich but still macronutrient-diverse breakfast composition, and a lower glycaemic response in the hours following breakfast consumption are discrete tools in our performance toolbox that we can use and benefit from, even if we’re unable to achieve all four at all times,” he said.
The researchers were also interested in genetic and lifestyle factors that could influence daytime alertness levels. The researchers found that positive mood, older age, lower frequency of eating during the day and better sleep quality were predictors of an individual’s average daily alertness levels.
Do you ever wake up feeling tired? Do you think that you have good sleep habits? Let us know in the comments section below.
Also read: Is this why you’re always tired?
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
