What is the recommended way to adjust sleep patterns for someone waking too early in the morning?

Eating a high-carbohydrate breakfast is linked to better management of sleep patterns, especially for those waking too early in the morning. Consuming carbohydrates shortly after waking can help stimulate the production of insulin, which in turn facilitates the uptake of tryptophan into the brain. Tryptophan is a precursor to serotonin, which is essential for the production of melatonin, a hormone that regulates sleep. By consuming a breakfast high in carbohydrates, the individual may experience improved mood and energy levels throughout the day, which can indirectly help regulate the sleep-wake cycle.

Additionally, this approach can shift the body’s metabolic processes to support longer, more restorative sleep periods, potentially addressing the issue of waking too early. Balancing nutrients at breakfast, particularly increasing carbohydrate intake, can thus be an effective strategy for correcting sleep disturbances.