![]() “From car crashes to work-related accidents, the cost of sleepiness is deadly. ![]() More impactful, however, is that it costs lives - it is deadly,” said senior author Matthew Walker, UC Berkeley professor of neuroscience and psychology. However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilization, work absenteeism. “Many of us think that morning sleepiness is a benign annoyance. The Exxon Valdez oil spill in Alaska, the Three Mile Island nuclear meltdown in Pennsylvania and an even worse nuclear accident in Chernobyl, Ukraine, are well-known examples. It has major societal consequences: Many auto accidents, job injuries and large-scale disasters are caused by people who cannot shake off sleepiness. Morning grogginess is more than just an annoyance. You can see improvements with each and every one of these factors.” If you do more physical activity on the day before, you’re going to see an increase. “If you sleep longer or later, you’re going to see an increase in your alertness. “All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, first author of the study. ![]() The researchers also discovered that a healthy controlled blood glucose response after eating breakfast is key to waking up more effectively. The researchers found that the secret to alertness is a three-part prescription requiring substantial exercise the previous day, sleeping longer and later into the morning, and eating a breakfast high in complex carbohydrates, with limited sugar. Twins - identical and fraternal - were included in the study to disentangle the influence of genes from environment and behavior. The findings come from a detailed analysis of the behavior of 833 people who, over a two-week period, were given a variety of breakfast meals wore wristwatches to record their physical activity and sleep quantity, quality, timing and regularity kept diaries of their food intake and recorded their alertness levels from the moment they woke up and throughout the day. ![]() Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast. Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with. (Shutterstock image)ĭo you feel groggy until you’ve had your morning joe? Do you battle sleepiness throughout the workday? But how you slept, what you ate for breakfast and the amount of physical activity you engaged in the day before have a lot more to do with your ability to wake up alert. Oliver: No, not really.Many people who find it hard to wake up in the morning blame it on their constitution or their genes. Imagine, three days in the jungle! I can’t imagine my mum doing that. Trekking in Chiang Mai for three days.Īlfie: Wow – that beats going to college. See you Sunday.Īlfie: Is your mum in Thailand this week? Listen, ask Daisy to phone me later, OK? The number of the hotel is on the fridge and I’m in room 37. I’m off to Chiang Mai tomorrow to do a three-day trek. Sophie: Not bad, but Thailand’s really hot at this time of year. He thinks chess is a sport! Well, he watches football on the telly sometimes, but he doesn’t play any sports.Īlfie: Mmm. He works in the bookshop all day Saturday and he goes out with his mates from the book club on Saturday evenings.Īlfie: Whoa! Book club? So, he loves old films and books!? Mmm. Do you go out together at the weekends?ĭaisy: That’s just it, it’s tricky. Oliver: Yeah, and they’re not just really old films, Alfie, they watch foreign ones with subtitles too!Īlfie: Well, there’s always the weekend. I mean, I like him a lot, but it’s impossible! During the week I have swimming practice on Mondays, I do taekwondo on Tuesdays and tennis on Thursdays.Īlfie: Do you see him on Wednesdays, then?ĭaisy: No, he watches black and white films at his cinema club on Wednesdays.
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