Here's the newest research on sleep (December 29, 2022).

Why is this research relevant?

Most of us are struggling with sleep problems. Adults and children are prone to low energy and fatigue the next day.

"In this prospective long-term study of 833 twins and genetically unrelated adults, the researchers demonstrated that how effectively someone wakes up during the hours following sleep is not associated with genetics, but rather four independent factors: sleep quantity/quality the night before, physical activity the day prior, a breakfast rich in carbohydrates, and a lower blood sugar level following breakfast."
https://www.prevention.com/health/sleep-energy/a42125238/scientists-discover-secret-to-waking-up-alert-and-refreshed-study/

Guess what causes a lower level of alertness? A high protein breakfast. A BALANCED breakfast of protein and healthy carbs is better.