Brain Scans Reveal Why Waking Up Is Sometimes Such a Difficult Experience
Neuroscientists tracked 20 people's brain activity as they woke up from sleep—sometimes naturally, sometimes by setting off an alarm—recording more than 1,000 awakenings in total. They found a pattern of neural activity signaled waking, but that the pattern was slightly different in people who were deep in dream-laden REM sleep as opposed to those in non-REM sleep. And people woken from REM sleep were more likely to say they felt tired on waking.
'The surprise is how consistent [this pattern] was across every awakening and also how it related to the subjective measures,' Francesca Siclari, the study's senior author and neuroscientist at the Netherlands Institute for Neuroscience, told Nature.
The results were published this week in Current Biology.
Each participant had 256 sensors attached to their scalps, which allowed the researchers to track their brain activity at a second-to-second timescale. From there, the researchers were able to reconstruct a visual map of each participant's brain activity and compared it to how sleepy each participant said they were on waking.
They found that when people were roused during REM sleep, a neural 'wave of activation' moved from the front to the back of the brain: the prefrontal cortex, which manages executive function and decision-making, fired up first, followed by a slow 'wave' of alertness that ended at the region associated with vision. During non-REM sleep, the wave started in a central 'hotspot' and then progressed along the same front-to-back pattern.
The findings could help researchers tease out why some people who struggle with sleep find it hard to wake up feeling refreshed, although more work is needed to understand whether other issues during sleep, like movement, may be at play. Less subjective measures of wakefulness could also help refine the results.
'Knowing exactly how brain activity is characterized during a normal awakening [means] we can better compare it to these abnormal awakenings,' Siclari told Nature.
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We've Tested Countless Protein Powders — These Are the 8 Best for Building Muscle in 2025
There are plenty of excellent natural sources of protein, but when it comes to supporting muscle tissue repair and maximising muscle growth, it's pretty much universally agreed that protein supplements are the most convenient way of topping up your daily protein intake. Choosing the best protein powder to match your goals? That takes some careful consideration. Which is why we've enlisted the help of professional sports nutritionists to share the essential information you need when choosing a protein powder for muscle growth and recovery, before referring to our annual Sports Nutrition Awards to recommend a selection of the best protein powders worth buying in 2025. Best Protein Powder Before we get into our top recommendations, let's go back to basics. Protein powder is essentially powdered and concentrated food. 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On the other hand, getting enough sleep can make it easier to lose weight. Changes in hormones due to sleep deprivation can make it difficult to stick to your planned eating routine. "When you get less than six to eight hours of sleep per night, it affects a number of hormones in the body that regulate appetite," says Lainey Younkin, M.S., RD, a dietitian specializing in weight loss at Lainey Younkin Nutrition. "For example, the day after an evening of poor sleep, the body releases more ghrelin—the hormone that tells you you're hungry—and decreases leptin—the hormone that tells you you're full,' she explains. Research shows that higher ghrelin and lower leptin levels can increase calorie intake, which is linked to weight gain. Sleeping less than six hours per night is linked to a higher risk of developing obesity. Habits That Promote Healthy Sleep Aim to get at least seven hours of sleep per night, which is the recommended amount for adults. That can be tough to come by in our busy lives, but the following tips may help you snag more restful shut-eye: Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Create a relaxing bedtime routine: Engage in calming activities such as reading, taking a warm bath or practicing gentle yoga. Limit exposure to screens before bedtime: Reduce or eliminate the use of smartphones, tablets and computers at least an hour before bed. Mind your diet: Avoid heavy meals, caffeine and alcohol close to bedtime to promote better sleep quality. Ensure a comfortable sleep environment: Keep your bedroom cool, dark and quiet. Make sure you're sleeping on a comfortable mattress and pillows. Manage stress and anxiety: Practice mindfulness, meditation or deep-breathing exercises to ease your mind before sleep. Get regular physical activity: Engage in regular exercise, but avoid vigorous activity close to bedtime. Limit naps: Try to keep naps short and avoid napping late in the day to maintain your sleep routine. Tips to Support Weight Loss While sleep is an important factor on a weight-loss journey, it isn't the only factor to consider. "For weight loss, we need nutrition, exercise, sleep and stress management—they're all connected," said Azzaro. Along with prioritizing healthy sleep hygiene habits, here are some other factors to consider: Eat balanced meals: Focus on consuming a mix of lean proteins, healthy fats and plenty of fruits and vegetables. These Weight-Loss Meal Plans can help you get started. Exercise regularly: Incorporate both cardio and strength training exercise into your routine for overall fitness. Eat fiber-rich foods: Consuming foods high in fiber—such as whole grains, legumes, fruits and vegetables—can help you feel full longer and reduce overall calorie intake. Practice : Be as present as possible when you eat by removing distractions and setting aside time for meals. This can help with portion control and reduce overeating. Reduce alcohol consumption: Alcoholic beverages can be high in calories and may lower your inhibitions about overeating. Try to limit your intake of alcohol. Our Expert Take The No. 1 thing to avoid when trying to lose weight is getting inadequate sleep. Quality sleep may support metabolism regulation, reduce cravings and improve overall well-being, making it a vital component of a weight-loss strategy. While sleep is undeniably an important factor in weight loss, it's obviously not the only one. Focus on eating a balanced diet, getting regular physical activity and managing stress levels. Read the original article on EATINGWELL
