We've all had those days where we just can't seem to wake up — and when we do, we still feel tired. It may be related to what you're eating, how much you're exercising and how much sleep you're getting.

A new study, reported recently in the journal Nature Communications, offers some insight into how to battle drowsiness and feeling lethargic.

Researchers at the University of California, Berkeley, Center for Human Sleep Science found that three things can help.

No. 1: Start your day with a breakfast rich in complex carbohydrates. Add spinach or oats to your smoothie, have a bowl of oatmeal or quinoa with some fresh blueberries or add some flax to your Greek yogurt. The complex carbohydrates help avoid a spike in blood sugar, which can lead to feeling groggy. Simple carbohydrates, from a sugary cereal or sugar-rich coffee drink, tend to increase blood glucose levels.

No. 2: Get a little more physical activity the day before. The more physical activity you do, the more alert you will feel the next day, according to researchers. Just how much activity depends on the individual and what they typically do for exercise.

No. 3: Sleep a little longer if you can. Aim for 7 to 9 hours of sleep each night. The extra sleep helps!

Researchers studied 833 people who wore activity trackers over a two-week period to record their sleep patterns and levels of exercise. Participants were given a variety of prepared breakfasts to eat, then tested on how alert they felt. Those who ate more complex carbs for breakfast felt more alert, as did those who exercised more the day before and those who got more sleep.

The findings of this study shouldn't surprise you. We all know complex carbohydrates are important for a healthy diet, as is consistent exercise and getting enough sleep. What this study does is confirm all those things.

The bottom line is starting the day with a good breakfast that includes complex carbs, making time for exercise and going to bed a little earlier may be just what you need to perform your best.

Q and A

Q: Does what I eat really affect my brain?

A: Eating a healthier diet, like the Mediterranean diet, is associated with stronger cognitive function, while diets higher in sugar were associated with poorer cognitive function, according to a study in the journal Alzheimer's & Dementia (September 2022). The study looked at six metabolites — substances produced during digestion — four of which were sugars or sugar derivatives, associated with poor cognitive function. Another metabolite associated with fruit consumption and the Mediterranean diet was linked with stronger cognitive function.

RECIPE

There are lots of ways to enjoy sweet potatoes without the marshmallows. Sweet potatoes are high in fiber and rich in vitamin C. They also make a wonderful addition to bread. Yep, even bread. Here's a recipe for oat flour sweet potato bread from Quaker Oats.

OAT FLOUR SWEET POTATO BREAD

Servings: 12

2 large sweet potatoes (about 11/2 pounds)

1/3 cup apple juice

12 dried Mission figs, stems removed

1 3/4 cups oat flour

1/3 cup sugar

2 tablespoons pumpkin pie spice

1 1/2 teaspoons baking powder

1 teaspoon salt

1/4 cup vegetable oil

1 tablespoon vanilla extract

3 eggs, separated

1/2 cup nonfat vanilla Greek yogurt

2 tablespoons maple syrup

Heat oven to 350 degrees F. Line a baking sheet with aluminum foil. Lightly grease a 9-by-5-inch loaf pan. Cut sweet potatoes in half lengthwise. Place potatoes cut sides down on prepared baking sheet. Roast for 1 hour. While potatoes are roasting, pour apple juice into a small microwave-safe dish. Heat for 30 seconds. Add dried figs. Cover and let soak for 30 minutes. Remove figs from juice and coarsely chop. Discard juice. After sweet potatoes have finished roasting, leave oven on. Scoop insides of potatoes into food processor. Discard skins. Puree sweet potatoes until smooth. Whisk oat flour, sugar, pumpkin pie spice, baking powder and salt together in a medium bowl. Measure 1 1/2 cups sweet potato puree into a separate large bowl. Add vegetable oil, vanilla and egg yolks. Whisk until smooth. Add dry ingredients to sweet potato mixture. Stir until mixed and stir in chopped figs. Beat egg whites until medium peaks form. Fold 1/3 of the egg whites into the sweet potato mixture to lighten. Gently fold in remaining egg whites until no white streaks remain. Scrape batter into prepared pan. Bake for 45-60 minutes until wooden toothpick comes out clean. Allow bread to cool before slicing. Serve with a dollop of yogurt and a drizzle of maple syrup. Slice into 12 servings.

Per serving: 170 calories; 4 grams protein; 28 grams carbohydrates; 5 grams fat; 30 milligrams cholesterol; 3 grams fiber; 13 grams sugar (6 grams added); 230 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: Claudio_Scott at Pixabay