Sleep Tight, Rise Bright
Some of us wake up ready to tackle the day the second our eyes open. Others take a few hours to feel alive. We often think this is just who we are---it’s genetic, or maybe it’s how we were raised. A recent study shows how we wake is based on four factors.
Waking process
Going from asleep to awake always takes time. When we wake, there are a few hours when our mind and body react slower than when fully awake. The slow waking can be dangerous if hazardous activities are done in this half-awake state. Our level of alertness also varies throughout the day. Most people are most awake mid-morning and in the evening and have a dip of tiredness in the afternoon. Humans are not nocturnal like night animals, but in a way, they are not fully daytime animals. Humans are crepuscular---they are most active mornings and evenings, as are many mammals like dogs and house cats.
How we slept
It hardly needs to be said that how we feel when we wake up is related to how we sleep. The length of sleep and how well we sleep change how we wake up. Not only the length of sleep but also when we sleep is important. Sleep outside our regular sleep schedule is not as effective---so a late night makes you tired even if you sleep in.
Are you getting enough sleep? Or possibly too much? Is your bedtime consistent? Is your sleep restful? Do you wake up often? Many of these factors that affect sleep will change how you wake up. Not surprisingly, we are more awake in the morning when we sleep longer. Those who sleep less than 6 hours a night have a harder time waking up.
Activity
How active we were the previous day changes how awake we feel in the morning. A day of sitting around makes waking up the next morning slower. If we are active one day, we wake up more energized the next. This is one reason why Monday mornings can be tough. If we lounge around all day Sunday, we wake up more slowly Monday morning.
Food
Getting a good breakfast an hour or so after waking increases wakefulness. A good breakfast consists of something your grandparents would have eaten. Breakfast is the best time to eat a high-carb meal, as it is when your body can best use and manage the carbs. A solid breakfast helps, but skipping breakfast doesn’t hurt. It doesn’t decrease wakefulness. Eating too often during the day tends to reduce alertness. Avoid eating more than 3 times a day---including snacks. The worst breakfast option would be a sugary drink, like an energy drink. Although you might think a sugar spike would wake you up, it has the opposite effect. A very sugary breakfast immediately lowers your wakefulness.
Mood
If we generally are happy, we tend to be more awake. We know this from our own experience. Happy people have more energy. Our mood feeds our energy. It is a self-reinforcing cycle. When we are active, we feel better. When we feel better, we are more active. Jump into the activity—happiness cycle.
Genetics
Our genes are a factor we can’t control. Often, we think that our genetics determines our morning wakefulness. We consider ourselves to be a morning person or a night owl. The reality is that our behaviour explains our wakefulness more than our genes do. Only ¼ of our tendency towards morning wakefulness is due to our inherited traits. What happens is that we fall into habits of behaviour that influence our morning alertness. Once a pattern is established, we assume it is just how things are.
Wake up bright
As we age, we tend to become more alert in the morning. But to wake up with more energy, do these 4 things:
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Be active the day before. Lounging all day makes waking the next day slower.
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Set a consistent bedtime that allows you to get enough rest.
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Eat a solid breakfast at least an hour after waking.
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Have a positive attitude. Be happy!
These tips can help you rise bright and cheery.
