Morning Archives - Healthy News

What are the factors that affect how alert we feel in the morning? — What makes us feel alert — or less so — in the morning? Image credit: Grant Faint/Getty Images.

Individuals tend to experience different levels of alertness from one day to another, while also differing from other individuals in their average daily alertness levels.
A recent longitudinal study suggests that the prior night’s sleep profile, physical activity during the previous day, and the nutritional composition of breakfast were linked to the daily variation in a person’s morning alertness levels.
The study also found that non-genetic factors, including mood, sleep quality, age, and daily food intake frequency, predicted differences in morning alertness among individuals.
The study reported a modest effect of genetic factors on daily alertness, suggesting that interventions to modify non-genetic factors could help improve daily alertness levels.

Impaired alertness immediately after waking and over the course of the day can adversely impact cognitive and motor performance and increase safety risks.

A recent study published in Nature Communications suggests that various modifiable lifestyle factors, such as sleep quality and duration, may have a larger impact on morning alertness levels than genetic factors.

These results suggest that interventions undertaken at the individual and societal level targeting these non-genetic factors could help alleviate the negative consequences associated with impaired alertness.

Sleep inertia refers to the phase of impaired alertness and performance that occurs between sleep and wakefulness, and it can last between a few minutes to several hours after waking up.

Although it is a common phenomenon, it can have a profound impact on the productivity and safety of individuals.

Specifically, sleep inertia can impact the safety of workers in hazardous occupations or impair decision-making by emergency service personnel, including healthcare workers and firefighters, which can influence the safety of others.

Likewise, reduced alertness over the course of the day due to inadequate sleep is associated with lower productivity and an increased risk of traffic accidents.

However, there is limited scientific evidence on the factors that influence the levels of alertness after waking up.

In the present study, the researchers assessed the factors associated with daily variation in morning alertness in the same individual.

They also examined the role of genetic versus non-genetic factors in influencing differences in average morning alertness levels among individuals.

The researchers first examined the impact of four prespecifiedfactors on the day-to-day variation in alertness observed within the same individual.

They assessed the impact of the previous night’s sleep profile, physical activity on the previous day, the nutritional composition of breakfast, and post-breakfast blood sugar levels on morning alertness. Participants recorded their dietary intake and alertness on the ZOE study app, through the study. The study was funded by ZOE Ltd.

To examine the impact of these factors, the researchers used data collected over a 2-week period from 833 individuals aged 18–65 years. The participants had to wear a wristwatch accelerometer throughout the entire study period to facilitate the collection of data on their sleep profile and physical activity levels.

For the evaluation of morning alertness levels, the participants recorded the levels of their alertness on an app on a scale of 0–100. They reported their first alertness rating at the start of breakfast and then intermittently over the subsequent 3 hours.

Based on each participant’s baseline sleeping profile, the researchers found an association between sleep duration and sleep timing with morning alertness levels.

Specifically, when a participant slept longer than usual or woke up later than their usual time, they were more likely to show higher levels of alertness the next morning.

Higher levels of physical activity during the previous day were also associated with increased morning alertness.

Only physical activity levels during the 10 most active hours of the previous day were positively correlated with morning alertness levels.

Conversely, physical activity during the nighttime was associated with lower morning alertness.

The researchers then examined the impact of the macronutrient composition of breakfast on morning alertness. They provided calorie-matched standardized breakfasts of varying nutritional compositions, including high carbohydrate, high protein, and high fiber meals to each participant, which were consumed on different days.

The researchers compared the participants’ alertness levels after the consumption of each of these meals with that after a reference meal that provided moderate levels of carbohydrates and proteins.

Among the different standardized meals provided to the participants, consumption of a high carbohydrate breakfast was associated with higher levels of morning alertness than the reference meal.

In contrast, the high protein breakfast was linked to lower alertness levels than the reference meal.

The researchers also examined how the changes in blood glucose (sugar) levels after the consumption of breakfast influenced morning alertness levels.

Independent of breakfast composition, a lower blood glycemic load, a measure of the impact of food intake on blood glucose levels, after breakfast was associated with greater morning alertness.

Notably, these four factors influenced morning alertness levels independently of each other.

Jeff Kahn, CEO and co-founder of energy and sleep tracker subscription app Rise Science, who was not involved in this study, commented on the findings, telling Medical News Today that:

“The study helps to show that positive health and wellbeing outcomes, in this case, greater alertness, can be achieved through a variety of levers. The four independently impactful inputs they cite — longer than normal sleep duration, prior daytime exercise, carb-rich but still macronutrient-diverse breakfast composition, and a lower glycemic response in the hours following breakfast consumption are discrete tools in our performance toolbox that we can use and benefit from, even if we’re unable to achieve all four at all times.”

While these factors explained the day-to-day differences in morning alertness within the same individual, the authors were also interested in factors that could explain why certain participants had higher average alertness levels than others.

To put it differently, the researchers were interested in genetic and/ or lifestyle factors that could influence an individual’s characteristic or average daytime alertness levels.

The researchers found that positive mood, older age, lower frequency of eating during the day, and better sleep quality were predictors of an individual’s average daily alertness levels.

The present study consisted of both twins and genetically unrelated adults. This allowed the researchers to examine the extent to which genetic factors could influence daily alertness levels in twins.

The researchers found that genetic factors had a small impact on an individual’s alertness levels, suggesting a more significant impact of lifestyle factors that are amenable to modification.

Dr. Andrew McHill, a sleep researcher at Oregon Health & Science University, not involved in this study, commented that “[u]nique to this current study is the wide-ranging predictors that were collected — sleep, diet, and activity — and the ability to tease apart these behaviors versus genetic influences by use of the twin study.”

“Using this type of analysis allows for a more accurate assessment of potentially modifiable behaviors to improve next-day alertness. This is not only exciting for potential individual and society targets to improve safety and health, but also for the research community as it provides further testable hypotheses for future examinations to identify what exact mechanisms are causing these observed changes in alertness,” he added.

The researchers acknowledged that their study had a few limitations. For instance, the morning alertness levels in the study were based on self-reports and could be susceptible to bias.

The study also did not account for differences in light exposure during the morning, a factor known to significantly enhance alertness.

The researchers further noted that all standardized breakfasts consisted of carbohydrates, protein, and fat and only varied in the levels of these macronutrients.

They cautioned that these results should not be taken at face value and lead to the adoption of meals composed only of carbohydrates for breakfast.

Morning exercise linked to lowest risk — People should exercise in the morning if they want to reap the best cardiovascular benefits, a study suggests. Image credit: wAleksandarNakic/Getty Images.

A new study investigates the potential effect of exercising at different times for preventing cardiovascular disease and stroke.
The study finds that people who exercise in the morning achieve the greatest reduction in risk. This is particularly true for women.
The best time of day to exercise may be around 11 a.m. according to the study.

Although exercise is always generally good for health, a large new prospective study finds that one particular time of day may offer the greatest benefit when it comes to lowering the risk of cardiovascular disease (CVD) and stroke.

The study found that physical activity in the morning, between 8 and 11 a.m., had the greatest positive effect on a person’s risk of CVD and stroke compared to activity at other times of day.

The association applied equally to individuals who described themselves as morning or evening people.

The study authors also found that people who exercised both early and late in the morning — versus mid-morning — derived the greatest benefit.

Dr. Paul Arciero, professor in the Human Physiological Sciences Department at Skidmore College in Sarasota Springs, NY, explained why the study is so persuasive:

“This is the largest prospective study to date in more than 86,000 participants, over a six-year follow-up period, examining the effects of exercise time of day, or ‘chronoactivity,’ on cardiovascular disease [heart attack and stroke] risk.”

“I think this study does a great job of trying to tackle a few of the biggest challenges in physical activity intervention research,” Dr. Asad R. Siddiqi commented to Medical News Today. “Namely, [the] scale of study, generalizability, and follow-up interval.”

Dr. Siddiqi is a sports medicine and rehabilitation expert at Weill Cornell Medicine and NewYork-Presbyterian in New York. Neither he nor Dr. Arciero were involved in the study.

The study appears in the European Journal of Preventive Cardiology.

The researchers analyzed data from 86,657 individuals in the UK Biobank. Their average age was 62, and they ranged in age from 42 to 78. The majority of individuals, 58{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, were women. Accelerometers recorded participants’ physical activity over a period of 7 days.

Dr. Siddiqi expressed some concern about the study’s fitness tracking, noting that “[t]he participants were followed for only 7 days, and in a manner that involved an ‘intervention’ — wearing an accelerometer, which they otherwise may not do — and we always need to be cognizant of how these interventions affect participant behavior, i.e., the Hawthorne Effect.”

“The real question is whether a 1-week tracking period is a fair representation of habits throughout the 6 to 8-year follow-up period,” he said.

Dr. Arciero, however, did not consider this a problem, saying that “[b]ased on a previous research study, a 7-day physical activity accelerometer measurement is considered a representative time period to assess a person’s overall physical activity level.”

The lead author of the study is Dr. Gali Albalak of Leiden University Medical Center in the Netherlands. Even though people’s activity could have changed over time, she told MNT, the accelerometer data “enables objective measurement of physical activity without any recall or other forms of bias that play a role in questionnaire-based physical activity information.”

In any event, added Dr. Siddiqi, “[i]n general, given that the study population was largely middle-age[d] to older adults with presumable ‘formed’ behavioral habits and patterns, there isn’t a strong suggestion that these habits would change significantly over the follow-up period.”

After 6 years, 2,911 study participants developed coronary artery disease (CAD), and 796 participants had had a stroke.

Overall, people who exercised at 11 a.m. were 16{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} less likely to develop CAD, and 17{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} less likely to have a first stroke of any kind. They were also 21{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} less likely to have a first ischemic stroke, compared to the study’s reference group.

People who exercised early in the morning lowered their CAD risk by 11{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}.

When the researchers tabulated women and men separately, it turned out that women benefited considerably more from morning exercise. By itself, the benefit of morning exercise for men was not statistically significant.

Women who exercised in the early or late morning reduced their risk of CAD by 22{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} and 24{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}, respectively.

“In support of this large prospective study,” added Dr. Arciero, “a recent 3-month exercise intervention study published from our laboratory with a group of middle-aged, healthy-weight women and men showed that women exercising in the morning reduced systolic and diastolic blood pressure to a significantly greater amount (-10{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} vs. -3{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}) compared to women exercising in the evening.”

“Thus, our data also supports morning exercise in women to improve cardiovascular health, and therefore lower incident risk for CVD,” he argued.

Dr. Albalak noted: “We were not able to explain this difference in our finding[s]. One of the possible explanations could be that the etiology of cardiovascular disease is different in men and women.”

“So, more research is needed,” said Dr. Albalak, “before we can make any recommendations for men or women. However, we see our research as a first step in the right direction.”

Dr. Albalak noted that “[a]s this was an observation[al] study, we cannot say anything about the causal effect of physical activity timing on our [cardiovascular] health.” Still, she pointed out that the study’s findings align with her group’s previous work.

“We already were able to identify that morning physical activity was associated with metabolic health — BMI, glucose levels, and insulin resistance — in a group of 207 healthy but sedentary older adults,” she said.

“Also, physical activity is, just like food intake and exposure to light, an important ‘Zeitgeber,’ or circadian clock trigger,” said Dr. Albalak.

“This means that with these behavioral aspects, we can calibrate our biological clock and the circadian rhythms with each other and our environment [day and night cycle of the earth],” she added.

“From other research, we know that eating after 8 p.m. or exposing ourselves to bright light at night can have detrimental effects on our biological clock. We hypothesize that being physically active in the morning is the most appropriate timing to correctly set your clock.”

Dr. Siddiqi noted:

“For the majority of people, we are simply trying to introduce the habit of physical activity, and so any time of day is better than nothing. As a general rule, though, I try to make exercise promotion simple and flexible to increase adoption, recognizing that timing of exercise is a fine adjustment that has practical aspects and limitations.”