How do I get up from bed

Morning grouch? This is how getting up works

You have barely woken up and already greet the day with a smile? Puff cake. Getting up in the morning is already difficult enough for people who are grumbling, there is no energy left for a good mood. The morning hour has gold in its mouth - chronic late risers cannot even smile tiredly at such sayings.

Anyone who needs some time to get up to operating temperature is quickly considered lazy in a performance society. In the very few cases, morning grouches can do something about it. "The internal clock that regulates sleeping and waking times is set differently in every person," explains Dr. Uwe Fremder, head physician at the sleep laboratory at Hofheim Clinic.

The two types: larks and owls

Basically there are two types: so-called larks, which get up early without any problems, and owls, which tend to be nocturnal and therefore find it difficult to get out of their feathers in the morning. Which group you belong to depends on your nature. Although the sleep rhythm changes in the course of life, it can only be influenced to a limited extent from the outside.

Nevertheless, there are a few tricks that can make the day easier for those who are grumpy in the morning. Not all work for everyone. Night owls should therefore try several methods to see which one suits them best.

1. Out of bed in time

Even when it's tough, getting up early helps. Anyone who rushes off in the morning only gets stressed. That doesn't exactly improve the mood. Therefore set the alarm clock accordingly so that there is still enough time after getting up - for example for a breakfast with enough carbohydrates. This supplies the body with energy for the morning. But especially notorious late risers find it difficult to get a bite in the morning. "You should then at least have a drink," advises Stranger, in order to make up for the lack of fluid intake overnight. And a coffee also perks you up.

2. Exercise in the morning

Movement gets the circulation going and helps to wake up. You don't necessarily have to jog around the block to do this. It is enough to stretch and stretch in bed and do some breathing exercises.

3. Let light into the room

Light inhibits the production of the body's own "sleep hormone" melatonin. Therefore, it is best to pull back the curtains as soon as you get up to let light into the darkness. If it's still dark outside in the morning in winter, special lamps with natural light can help. "These should have at least 5000 lux brightness," recommends stranger.

4. Take a cold shower

A cold shower after getting up is something for the die-hard. The cold water means a small but effective stressful situation for the body. He immediately drives up a gear and you perk up. But please do not turn on the ice-cold water right away, but start carefully with cool water on your feet and legs. That is kind to the heart. If you are chronically ill, you should definitely ask your doctor beforehand! However, cold showers are not to everyone's taste. A gentler method: open the window in the morning and ventilate the apartment properly. The air outside is usually cooler and less consumed than inside. This will also help you clear your head quickly.

5. Align with sleep phases

During sleep, people go through several cycles, which in turn are divided into phases with different degrees of alertness. A cycle lasts about 90 minutes and begins with a light sleep state that first changes into deep sleep and then into REM sleep. The latter is again characterized by a relatively high state of wakefulness. After the REM phase, a new cycle begins. Waking up is easier in less deep sleep phases. Accordingly, it makes sense to set the alarm clock so that it rings at the end of a 90-minute cycle - after seven and a half or nine hours of sleep, for example. "It works," confirms Stranger. Sleep researchers at the University of Regensburg have proven this in a study.

What sounds easy in theory is often difficult to implement in practice. On the one hand, the cycles never last exactly the same length, on the other hand, you would have to know your exact time to fall asleep in advance. However, the sleep cycles are already suitable as a guide. There are also sleep phase alarm clocks that are supposed to recognize the current phase a person is currently in based on body movements. The devices are expensive, however.

6. Maintain rituals

It takes time to get your biorhythm used to getting up unfamiliar. It works more easily with the help of rituals. For example, sitting at the breakfast table with a cup of coffee and reading the newspaper every morning. Fixed habits also make it easier to fall asleep in the evening. Sleep expert Stranger reassures anyone who continues to torture himself out of bed despite all the tricks: "It is completely normal that you need a certain amount of time in the morning to get up to speed." And if you like to stay in bed in the morning, there is nothing to prevent you from doing that too. At least on the weekend.

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