Yawn, blink, blanket over your head, turn around. “Only five more minutes!” You know what that’s like? In the morning when the alarm goes off, you just can’t get out of bed? It’s perfectly understandable, but you don’t have to. Here’s how you change it.
What can I do to wake up earlier?
The most important thing, of course, is that you get enough sleep, according to sleep researchers about 7 to 9 hours, depending on your type and degree of exhaustion. It is also important that you do not sleep too much, this will also make you tired and exhausted. You also need to find out for yourself what time it is best to go to bed so that you can get the sleep you need.
When you get up, our tips will help you. There are a whole range of little tricks and rituals that will help you get out of bed with more verve and get more out of the day. Here are our 10 tips for kickstarting your day!
1. Sing yourself awake!
Start the day with music and – very important – sing along loudly! Scientists at the Swedish University of Gothenburg have discovered that Singing for a quarter of an hour gets your heart and circulation going, your body is better supplied with oxygen – and starting the day is much easier.
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2. Always get up at the same time!
Rhythm is crucial: if possible, always keep to the same times for going to bed and getting up. Go to bed on time even at the weekend. Otherwise your inner clock will get confused and waking up on Monday will be even harder. A study by the University of Utah has also shown that short sleepers who listen to the pillow for less than 6 hours have a reduced attention span. Between 7 and 9 hours of sleep are considered sufficient.
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3. abolish the snooze button!
As sad as it is, your beloved snooze button is not your friend. On the contrary! If you simply press the alarm tone away, the body will think it’s a false alarm. A new sleep cycle begins, with every snooze ringing you are torn out of deep sleep again – making it even harder to get out of bed.
Yeah, that pillow is your best friend. But the new day is even better! © Maksym Povozniuk / Shutterstock.com
4. Stretch and stretch!
When you wake up, sit on the edge of the bed and loll extensively. Stretching gives you a positive energy boost and ensures that you start the day with more mental strength. Researchers at Harvard University in Cambridge found that it not only improves blood circulation to your muscles, but also to your still sleepy brain.
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5. drink a large glass of water
The body loses up to half a liter of fluid overnight. If you want to get going faster in the morning, you can compensate for the undersupply with just one glass of lukewarm water. This not only activates the brain, but also brings metabolism, digestion and kidney activity into full swing.
Coffee is good, but not enough! A few rituals to get up in the morning will get you going better. © Maksym Povozniuk / Shutterstock.com
6. eat a good breakfast
You burn a lot of calories in your sleep. The first thing to do is to replenish your energy stores quickly! The earlier you supply the body with nutrients, the sooner it will be fully functional. Breakfast does not always have to remind you of a 5-star hotel buffet. Muesli and fruit are perfectly adequate. And if you are in a hurry, a glass of freshly squeezed orange juice provides the necessary power boost for a healthy start to the day.
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7. ignore your phone
Are you the first thing you look at in the morning? You better not do that! Digital Detox is especially important in the morning. According to trend researcher Michael McQueen, the first 10 minutes after waking up decide how the rest of the day will go. If you check your e-mails or other messages first, you start the day by reacting and letting yourself be determined by others. Start with something you can control, such as early morning exercise or yoga.
8. let natural light in
Even in winter you should leave windows and curtains open. Because cool air and sun rays cause true wake-up wonders. Natural light that falls into the bedroom in the morning inhibits the production of the body’s own sleep hormone melatonin and stimulates the metabolism better than any lamp.
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9. move a little
Short sports units in the morning make you fit! According to a study by the Techniker Krankenkasse, just 5 minutes are enough to get your blood circulation going. Whether you do a few sit-ups right next to the bed or prefer to jog on the spot – there is a lot you can do.
Always great in the morning: a little yoga or meditation. Also good: Sport. Or sex. © Maksym Povozniuk / Shutterstock.com
You can also become active in bed: Because a quickie with your loved one has the same effect. The metabolism gets going and the messenger substance oxytocin, which is released at the peak, provides physical relaxation.
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10. take a thorough shower
Alternating showers are early exercise for your blood vessels. The contraction and widening makes you awake – and the skin taut, so that you not only feel fresher, but also look that way. Water march!
Conclusion: You have the energy-rich early start to the day in your own hands. If you follow our tips, it should be no problem for you to get up earlier in the morning. And while you are already awake: …make the most of it. The day is yours!