{"id":4624,"date":"2023-06-08T19:13:56","date_gmt":"2023-06-08T12:13:56","guid":{"rendered":"https:\/\/loudhdtv.com\/sleep-chronotype-breakfast-tips-from-a-specialist\/"},"modified":"2023-06-08T19:13:56","modified_gmt":"2023-06-08T12:13:56","slug":"sleep-chronotype-breakfast-tips-from-a-specialist","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4624","title":{"rendered":"Sleep Chronotype Breakfast Tips from a Specialist"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">Y<\/span>ou\u2019re probably well aware of how crucial breakfast is to set your day up for success. But have you ever considered building, or even timing, your morning meal so it aligns with your <a href=\"https:\/\/www.wellandgood.com\/sleep-chronotypes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-chronotypes\/\">sleep chronotype<\/a>? As it turns out, your chronotype doesn\u2019t only indicate your natural sleep-wake patterns. After all, your circadian rhythm also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33222161\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33222161\/\">influences how hungry you are and when<\/a>, as well as what you might be naturally inclined to eat at a given time\u2014including upon waking.<\/div>\n<p>Keep reading to see what an ideal breakfast based on your chronotype could look like for you, according to certified pediatric and adult sleep consultant and functional diagnostic nutrition practitioner <a href=\"https:\/\/kellymurraysleep.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/kellymurraysleep.com\/\">Kelly Murray<\/a>. (P.S. Unsure of which sleep animal best represents you? A <a href=\"https:\/\/www.wellandgood.com\/chronotype-quiz\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/chronotype-quiz\/\">chronotype quiz<\/a> can point you in the right direction.)<\/p>\n<h2>The benefits of eating breakfast according to your chronotype<\/h2>\n<p>Murray begins by emphasizing the importance of eating a healthy breakfast, no matter your chronotype. \u201cSkipping breakfast or eating the \u2018wrong\u2019 breakfast can cause blood sugar dysregulation,\u201d she explains. But to take things a step further, aligning your morning meal according to your natural circadian rhythms can promote better blood sugar regulation\u2014and thus more daytime energy and even a better night\u2019s rest.<\/p>\n<p>\u201cEating a chronotype-specific breakfast will help to stabilize your blood sugar and encourage a <a href=\"https:\/\/www.wellandgood.com\/get-cortisol-levels-back-to-balance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/get-cortisol-levels-back-to-balance\/\">healthy cortisol awakening response<\/a>,\u201d Murray continues. The right breakfast can help cortisol stay elevated in the morning, which can promote greater productivity and liveliness throughout the day. However, starting off the day without a quality breakfast can lead to blood sugar imbalances that can also wind up messing with your sleep quality. \u201cIf you experience blood sugar dips at night, your body will release cortisol to bring your blood sugar back to normal.\u201d However, since cortisol helps to keep us alert, evening spikes will stand in the way of catching restful ZZZ\u2019s. \u201cTo sleep well, you want your cortisol to rise in the morning, fall throughout the day, and bottom out at night,\u201d she clarifies.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/sleep-chronotype-breakfast\/\" current-title=\"How To Use Your Sleep Chronotype To Design the Most Energy-Boosting, Well-Balanced Breakfast for Your Body\" current-image=\"Stocksy_txp3ab4ad29Wfg300_Small_3137762-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-08\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/sleep-chronotype-breakfast\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/sleep-chronotype-breakfast\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/sleep-chronotype-breakfast\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Chronotype breakfast tips<\/h2>\n<h3>Lions<\/h3>\n<p>Lions are up and at \u2018em as soon as they wake up in the wee hours of the morning. Since they rise and shine with loads of energy, Murray says they may choose to exercise before anything else and wait until mid-morning to eat breakfast. However, she recommends flipping things around to keep their momentum going strong later in the day. \u201cIf their goal is sustained energy, they should push their exercise routine to the afternoon,\u201d she explains. \u201cInstead of moving their bodies [first thing], lions should eat a protein-focused breakfast within 30 minutes of waking to help slow them down a bit to encourage more stable energy levels throughout the day.\u201d Murray suggested a sample plate for lions could look like a few eggs, cheese, and sauteed spinach. (Note: Two eggs alone will only offer around 12 grams of protein in total, and experts advise aiming for somewhere around <a href=\"https:\/\/www.wellandgood.com\/protein-for-breakfast\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-for-breakfast\/\">30 grams of protein for breakfast<\/a>.)<\/p>\n<h3>Bears<\/h3>\n<p>According to Murray, bears are prone to eating a sugar-forward breakfast, which can work against them in a few ways. \u201cThis will lead to daytime fatigue as sugar and carbs trigger the production of serotonin, which then suppresses cortisol,\u201d she notes. \u201cAdditionally, the sugar may spike their blood sugar levels resulting in a crash a couple of hours later.\u201d<\/p>\n<p>If you fancy something like a cinnamon bun or stack of syrupy pancakes as your go-to morning meal, Murray suggests prioritizing something more protein-forward instead, such as full-fat yogurt or turkey breakfast sausage. Otherwise, bears can clock in around <a href=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\">30 grams of protein<\/a> at breakfast by whipping up a three-egg omelet with an ounce of cheese\u2014all the while getting their carb fix (plus extra protein and satiating fiber) with two slices of whole wheat toast.<\/p>\n<h3>Wolves<\/h3>\n<p>If you\u2019re a \u201cno talkie before coffee\u201d kind of person, there\u2019s a good chance you\u2019re a wolf who enjoys a cup of java before doing\u2014or eating\u2014anything else. As a coffee-crazed wolf myself, I\u2019m guilty on both fronts\u2026 yet it looks like this morning standard isn\u2019t exactly ideal. \u201cSince wolves have such low energy levels in the morning, they tend to rely heavily on coffee to boost energy and forgo eating. But consuming large amounts of <a href=\"https:\/\/www.wellandgood.com\/coffee-before-breakfast\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/coffee-before-breakfast\/\">coffee on an empty stomach<\/a> will only make them jittery,\u201d Murray explains.<\/p>\n<p>Instead, Murray recommends that wolves start off with a large glass of H2O. \u201cHydration will trigger digestion and increase their core temperature, raising cortisol levels and making them feel more energized,\u201d she continues. \u201cFollow up with a balanced breakfast that doesn\u2019t require a lot of preparation, such as hard-boiled eggs or a protein shake with berries.\u201d As for the <a href=\"https:\/\/www.wellandgood.com\/what-time-should-you-drink-coffee-chronotype\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-time-should-you-drink-coffee-chronotype\/\">best time to sip on their beloved coffee<\/a>? \u201cThey should wait about two hours later when their energy levels naturally fall,\u201d she shares.<\/p>\n<h3>Dolphins<\/h3>\n<p>Similar to bears, dolphins may gravitate towards a sugary breakfast. Yet Murray says that they may specifically reach for the likes of cereal or bagels in response to feeling drained from a lack of sleep, hoping to get a quick source of fuel. \u201cThe carbs may make them feel good temporarily as it increases the production of serotonin. However, the production of serotonin then causes cortisol levels to fall, leaving them feeling even more exhausted,\u201d she explains. Although building a balanced plate for breakfast is beneficial for all, dolphins should especially heed this tip to help keep them nourished and alert throughout the day. \u201cEating a balanced breakfast containing protein, healthy fats and complex carbohydrates will help stabilize their blood sugar and their energy,\u201d Murray shares. She recommends that dolphins prepare an omelet with lots of veggies and a side of oatmeal with nuts or fruit to start the day off on the right foot and ultimately support sustained energy in the daytime and greater relaxation come nightfall.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re probably well aware of how crucial breakfast is to set your day up for success. But have you ever considered building, or even timing, your morning meal so it aligns with your sleep chronotype? As it turns out, your chronotype doesn\u2019t only indicate your natural sleep-wake patterns. After all, your circadian rhythm also influences &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4624","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4624","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4624"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4624\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4625"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}