3 Keys to Waking Up Alert Every Day, Say Scientists

Study finds sleep quality, exercise, and high-carb breakfast are crucial for morning alertness.

Mar. 12, 2026 at 4:53pm

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A study from the University of California, Berkeley found that three key factors influence how alert and refreshed people feel in the morning: sleep quality and duration, physical activity the day before, and eating a high-carbohydrate breakfast. Researchers say these elements have an independent effect on morning alertness, and making improvements in each area can lead to feeling more awake and energized.

Why it matters

Getting enough high-quality sleep, exercising regularly, and eating a nutritious breakfast are all well-known health recommendations, but this study provides scientific evidence on how these specific factors directly impact morning alertness and energy levels. Understanding the connection between daily habits and next-day wakefulness can help people make lifestyle changes to feel more alert and productive throughout the day.

The details

The study, published in Nature Communications, looked at data from 833 twins and unrelated adults. Researchers found that longer or later sleep, greater physical activity the previous day, and a breakfast high in complex carbohydrates but low in sugar all independently predicted higher levels of morning alertness. Conversely, a large dose of glucose (like from a sugary breakfast) led to a drop in alertness, despite the carbohydrate content. Experts say the key is finding the right balance of nutrients, not just high carbs.

  • The study was published in 2022.

The players

University of California, Berkeley

The institution where the research was conducted and published.

Amit Sachdev, M.D.

Medical director for neurology at Michigan State University and an expert quoted in the article.

John Whyte, M.D., M.P.H.

A physician, author, and expert quoted in the article.

Marc Milstein, Ph.D.

A brain health expert quoted in the article.

Raphael Vallat

First author of the study published in Nature Communications.

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What they’re saying

“Sleep is all about our circadian rhythm—our natural body clock. It's largely controlled by two hormones—melatonin and cortisol. Sleeping longer and later allows these two hormones to stay in balance.”

— John Whyte, M.D., M.P.H., Physician and author

“Exercise increases hormones such as adrenaline that make us alert and moving, and stress is very distracting to alertness.”

— Amit Sachdev, M.D., Medical director for neurology at Michigan State University

“When we have a breakfast high in sugar our blood sugar spikes and then drops, making us feel less alert.”

— John Whyte, M.D., M.P.H., Physician and author

“The basics of healthcare matter: diet, sleep, stress reduction, and exercise all matter.”

— Amit Sachdev, M.D., Medical director for neurology at Michigan State University

“Sleep is one of the most powerful actions you can take to improve day-to-day brain health and lower the risk of dementia.”

— Marc Milstein, Ph.D., Brain health expert

What’s next

Researchers hope to conduct a larger study with tens of thousands of participants to gain even more insights into the factors that influence morning alertness.

The takeaway

This study provides a science-backed blueprint for feeling more awake and energized every morning by focusing on three key areas: getting high-quality, sufficient sleep, engaging in physical activity the day prior, and eating a nutritious, high-carb breakfast. Making improvements in these areas can lead to significant boosts in daily alertness and productivity.