Scientists have named 3 simple tips on how to wake up cheerful

Why do we wake up full of energy one day, and completely broken the next? What factors can affect the level of vigor in the morning? A group of scientists from different countries decided to join forces to find out. The results of their research published in the journal Nature Communications.

The study involved 833 volunteers from the US and the UK. It is noteworthy that most of them are twins, which made it possible to cut off individual genetic characteristics when analyzing the results. For two weeks, their meals, physical activity, sleep data and blood glucose levels were recorded by scientists. Participants also self-rated their energy level after each meal on a 100-point scale.

Here are the conclusions the authors came to after analyzing the data:

• Vigor is not affected by the duration of sleep, but by the time of falling asleep and getting up: if the participants went to bed or got up later than usual (but slept at the same time for 7-8 hours), they felt more cheerful.
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• High physical activity during the day ensures deeper and uninterrupted sleep, as well as a feeling of cheerfulness in the morning. At the same time, physical activity at night worsens both indicators.
• A breakfast rich in carbohydrates helps you feel more alert, while a breakfast rich in proteins, on the contrary, reduces the level of vigor.
• Sugar has the worst effect on wakefulness in the morning: subjects who drank sugar syrup for breakfast felt significantly less alert compared to the rest of the groups.
• For the duration of the study, people were asked not to consume caffeine. The 2% who did drink coffee did not differ from other participants in the same groups.

The authors conclude that if factors such as the mood and age of the participants are excluded, the rest are not fixed and can be adjusted. Simply put, if you're not feeling energized in the morning, changing your habits will help fix it. Tips are:

• If you need to be as alert as possible the next day, go to bed or wake up later than usual (without sacrificing time in bed).
• It is better to postpone sports and other physical activity to the day or early evening, and avoid activity at night.
• Choose carbohydrate-rich foods for breakfast, but limit your sugar intake.

And what methods help you feel better and more awake in the morning? Tell in the comments!