Researchers at a major university found a clear link between the day before’s habits and how awake people feel the next morning. Their findings suggest that a mindful breakfast and a calm start can reduce morning grogginess and sharpen attention as soon as the day begins. The study appears in a prominent science journal that covers advances in health and biology.
The team tracked 833 adults over a two week period using wearable devices to monitor activity and sleep patterns. Participants kept detailed food logs, rated their morning energy, and provided blood sugar readings obtained with glucose monitors. The data offered a comprehensive look at how daily choices influence alertness at waking time.
Three key factors stood out as contributors to morning alertness. Engaging in physical activity the day before, achieving adequate sleep, and consuming a breakfast rich in complex carbohydrates while limiting simple sugars were repeatedly associated with higher morning vitality.
A diet heavy in simple carbohydrates at breakfast tended to spike blood glucose levels quickly followed by a sharp drop. This fluctuation can hinder the body’s natural arousal process, leading to lingering sleepiness when waking up.
Observers noted that seven to nine hours of sleep is often needed to reduce the level of a brain chemical known for building sleep pressure during wakefulness. Because many adults do not meet this recommended amount during the workweek, increasing sleep on a given night can help clear this residue and improve morning wakefulness.
While the study confirms the impact of prior day activity and diet on alertness, researchers acknowledge that the precise mechanism behind the interaction remains unclear. Each factor showed independent effects, supporting the idea that focusing on any one habit can help; combining the factors may yield the strongest benefit. Twins, both identical and fraternal, were included to explore genetic influences, with genetics accounting for roughly a quarter of the observed differences among participants.
The researchers also highlighted the broader consequences of morning sleepiness. Reduced vigilance can contribute to mistakes in driving and the workplace and has been linked to larger disruptions in safety and daily functioning, underlining the importance of good sleep and morning routines for public wellbeing. [Nature Communications, 2023]