Executive Summary:
1. exercising the previous day,
2. sleeping seven to nine hours a night,
3. eating a breakfast high in complex carbohydrates (and low in sugar)
combine to help people reach peak levels of alertness and keep their energy up throughout the day.
“But our new findings offer a different and more optimistic message. How you wake up each day is very much under your own control, based on how you structure your life and your sleep. You don’t need to feel resigned to any fate, throwing your hands up in disappointment because, ‘… it’s my genes, and I can’t change my genes.’ There are some very basic and achievable things you can start doing today, and tonight, to change how you awake each morning, feeling alert and free of that grogginess.”