How we start the day is crucial for our health and daily performance. Especially on dark winter days and in times of home office, we often find it difficult to get out of bed and wake up properly. We'll show you some simple tips to make it easier to get out of bed, get fit faster and overcome morning tiredness so you can be healthy and productive during the day.
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Many people find it difficult to get out of bed in the morning and shake off the night fatigue. This also has a biological background: we all have an internal clock that regulates our sleep-wake rhythm and thus also influences our getting-up behaviour.
Typical "early risers" have fewer problems with tiredness in the morning and can start the day faster and more quickly. As a result, according to studies, they are not only more productive, but also happier. So an alert morning is not only good for the mind, but also influences our daily form and performance.
The classic "night owls", on the other hand, take longer to get going in the morning and tend to reach their peak performance in the early evening. Getting up early then does not correspond to the natural rhythm and, in addition to a bad mood, often results in pronounced tiredness and a slow start to the day.
With a few tips, however, you can make getting up in the morning easier and start the day more awake, even if you're a morning person.
Tips for an alert start to the day
#1 Get enough sleep
A healthy sleep pattern prevents general tiredness. Especially in deep sleep, important regeneration processes take place that prepare us for the next day. So if you get enough sleep overnight, you are more likely to be fit and have more energy in the morning. Exactly how much sleep is needed to be well rested and refreshed in the morning is different for everyone. However, experts recommend between 7 - 8 h of sleep per night.
#2 Regular sleep-wake rhythm
Our internal clock also adapts to rhythms and routines, such as going to bed at the same time every night and getting up at the same time every morning. This way, you get your body used to a set rhythm and make it easier to fall asleep in the evening, in addition to getting up in the morning.
#3 Natural alarm clock: Light
(Day) light and darkness function as an external stimulus that adapts our natural internal rhythm to the natural daily routine and, among other things, influences the release of the sleep hormone melatonin. Light is thus a natural alarm clock that can help you wake up. For example, avoid shutters, curtains and other blackouts in the summer and use daylight lamps or alarm lights in the winter.
#4 Avoid the snooze button
When the alarm finally goes off, you should get right up and avoid using the snooze button. Repeated "snoozing" causes the body to fall asleep over and over again and is jolted out of its deep sleep phase again with each alarm ring. This stresses our brains and bodies and increases sluggishness and fatigue in the morning.
Tip: Try different alarm sounds and use your favorite song, for example, to positively influence your mood right when you wake up.
#5 Activity and movement in the morning
Sports and exercise get the circulation going and offer the opportunity to wake up quickly in the morning. Just a few minutes of cardio, strength training, or yoga after getting out of bed will get your blood flowing, and even relaxed breathing and stretching exercises will have a positive effect on your morning alertness.
#6 Healthy and balanced breakfast
It's best not to forgo breakfast, because in the morning the body needs new nutrients to get back up to speed. A small balanced and carbohydrate-rich meal is enough to provide the body with energy after getting up and to facilitate a healthy start to the day. In addition, coffee or tea can of course help you wake up due to the caffeine they contain.
Early risers start the day faster, are more productive and are in a better mood.
Sufficient sleep and a regular sleep-wake routine make it easier to fall asleep in the evening and wake up in the morning.
Sufficient light (daylight, light alarm clock) supports the waking process in a natural way.
Get up after the alarm clock rings and do not use the snooze function.
Exercise and sport in the morning get the circulation going and help against tiredness.
A small healthy breakfast provides the body with energy and important nutrients.
Best wishes and see you soon!