Health

Sleepy girls need these 3 habits to get rid of fatigue: study

Sleepy girls need these 3 habits to get rid of fatigue: study

Always wake up feeling exhausted? There is a solution for that.

Scientists believe they have found a foolproof three-step formula to turn sluggishness into a refreshed morning feeling.

Although it’s only three factors, it might be a bit difficult for some, considering it involves exercise and avoiding sugar.

University of California researchers believe the key to feeling refreshed in the morning is a combination of vigorous exercise, seven to nine hours of sleep and a high-carb, low-sugar breakfast.

“We know there are people who always look bright-eyed and busy-tailed when they first wake up,” said author Professor Matthew Walker. “But if you think you’re not like that, you tend to think, ‘Well, I guess it’s just my genetic destiny to be a slow waker. There’s really nothing I can do about it, other than using the chemical stimulant caffeine, which can harm sleep.

“But our findings offer a different and more optimistic message,” he continued.

The formula published in the journal Nature Communications it was compiled after analyzing hundreds of people.

While research has shown that vigorous exercise helps with sleepiness, scientists couldn’t say exactly why—but they did note that it exhausts a person and is a known mood booster.
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While research has shown that vigorous exercise helps with sleepiness, scientists couldn’t say exactly why — but they did note that it exhausts a person and is a known mood booster.

“It’s well known that physical activity, in general, improves your alertness and also your mood level,” said Dr. Raphael Vallat, study co-author and postdoctoral fellow.

The researchers found a high correlation between mood and alertness levels, with those who were happier on average also being more alert.

“Perhaps better exercise-induced sleep is part of the reason why exercising the day before, aiding sleep that night, leads to superior alertness the next day,” Vallat said.

While seven to nine hours of sleep is ideal, even just a little more can help. Lying down—staying in bed after waking up—can also help combat that foggy feeling, Walker says.

The recommended amount of sleep, and especially quality sleep, can rid the body of “sleep inertia” – impaired cognitive and sensory-motor performance after waking up. Getting enough sleep also helps rid the body of a chemical called adenosine, which makes us feel tired and builds up during the day.

Rolled oats in a wooden bowl on an old wooden table.  Rustic style.
A high-carb, low-sugar breakfast has been found to be the best meal for waking up feeling energized.
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Sleeping later can also help with alertness.

“Given that most individuals in society don’t get enough sleep during the week, sleeping longer on a given day can help offset some of the adenosine sleepiness debt they carry,” Walker said.

Participants were also given different breakfast meals, kept food diaries for two weeks and wore watches to record physical activity, sleep amount, quality, time and regularity. They also self-recorded their levels of alertness from the moment they woke up and throughout the day,

All of the prepackaged breakfasts were centered around the muffin and packed with different nutrients. Some had just a muffin, while others were paired with things like chocolate milk, a protein shake, or fiber bars. Some were also given a dose of glucose.

Participants were asked to fast for eight hours before breakfast and three to four hours after the meal. They also carried a glucose meter.

The researchers wanted to test the breakdown of a breakfast meal high in sugar, protein and carbohydrates. A high-carb, low-sugar breakfast has been found to be the best meal for waking up feeling energized.

A high-sugar breakfast left participants feeling the worst because it can raise blood sugar levels, negatively affecting the brain’s ability to return to waking consciousness.

“A high-carbohydrate breakfast can increase alertness, as long as your body is healthy and able to efficiently dispose of the glucose from that meal, preventing the constant spike in blood sugar that otherwise dulls your brain’s alertness,” said Dr. Vallat.

While most people assume morning sleepiness is nothing more than an annoying part of our lives, Walker said it actually “costs developed nations billions of dollars every year through lost productivity, increased health care use, absenteeism.”

He also said that morning sickness can be deadly, leading to car accidents and incidents at work.

“As scientists, we need to understand how to help society wake up better and help reduce the death toll of society’s current struggle to wake up effectively every day,” Walker said.

“How you wake up each day is largely within your own control, based on how you structure your life and your sleep.”



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