Each person has his own sleep rhythm, which is not least related to the individual stress situation and environment. Pronounced morning muffle have it especially in autumn and winter difficult, because in the morning it is only late light, but it is dark in the evening longer and hereby the own biorhythm affected. There are different ways and means to get this problem under control. In this article, the most effective methods are presented and explained.
Energetic into the day
Pronounced morning grouches have a hard time, especially in autumn and winter, because in the morning it gets light late, but in the evening it is dark longer and hereby the own biorhythm is affected. Chronic late risers often face the problem of gathering the necessary energy in the morning and getting out of bed early. A large part of this is hereditary, although in the course of life an adaptation to one’s own environment takes place. So what counts are tricks and methods to optimize the morning get-up-and-go ritual and prevent fatigue. One of the most significant developments in recent years is the so-called light alarm clock. This imitates the natural sunrise and thus accelerates the wake-up process and getting up. The principle consists of light as an element of a biological alarm clock. In bright rooms, sleep is disturbed, which is why many morning grouches also delay automatically turning on the light with the ringing of the alarm clock, opening the windows or doors and consequently starting the day. Unlike conventional alarm clocks, light alarm clocks offer a gentle, non-abrupt way of getting up. The hormone melatonin, which is formed during sleep, ensures that the body goes into a momentary state of shock, because the ringing of the alarm clock takes no account of any deep sleep that may be taking place. Light alarm clocks start their work even before the set time. They continuously emit new and brighter light into the bedroom. This simulates the natural sunrise. Over a varying period of time, this signals the end of the sleep phase to the body. The energy bound up in sleep is retained and the stress of the abrupt end is avoided. Moodiness in the morning belongs to the past, the carefree start into the new day succeeds. Constant tiredness during the day has an end.
The light alarm clock should offer these functions
The differences between the individual models are enormous, the prices vary just as much depending on the selected range of functions. As the light alarm clock test on vergleich.org shows, expensive models do not necessarily offer a better range of functions. There are serious differences in quality, especially when it comes to adjusting to personal preferences and tastes. The following features should therefore be considered in more detail:
- How to adjust the duration of the sunrise? Depending on the rhythm of the day, it requires longer times.
- What color levels are simulated and how is the brightness measured? A good guideline is anything in the range around 300 lux. The more color types there are, the higher the value must be.
- Can nature sounds be set or can I also play in my own audio files? Most models offer some nature sounds and radio functions, others as well beeps or play your own MP3 files.
Tricks for easier waking up and getting out of bed
The difference between waking up and getting up is that both steps require new energy. For the light alarm clock may secure the energy tied up in sleep and allow you to wake up, but getting up can be accelerated with other “tricks”.
- If you get up early, you have more time for morning routines and a substantial breakfast. This lowers the stress level and lifts the mood, since even the unexpected does not disrupt the rough routine. A healthy breakfast provides the body with the necessary carbohydrates for the morning. Alternatively, half a liter of water helps to get the circulation going.
- Exercise can take many forms. It does not have to be the regular walk around the block, instead, light breathing exercises or stretching exercises while still in bed can be enough.
- A cold shower puts the body under stress, but this quickly subsides and is extremely effective. It is important not to immediately run the full program.First, the feet and legs are brought into contact with cold water, then consistently work your way up. This regulates the heartbeat better and develops the defenses for the day.
- A freshly aired, slightly cooled bedroom provides a clear head. Open for a few minutes, meanwhile, can perform the morning stretching exercise, as these examples explain.
- Last but not least, to be in tune with your own biorhythm, new rituals help. For some it is the morning cigarette, for others the coffee or jogging around the block. In any case, something that creates distance from the sleep period and provides an intermediate time to start the day. Important activities that might need to be done before bedtime can be put off until the morning after.
Several studies indicate that too intense intake of data before bedtime (books, newspapers, movies), alter the course of sleep and brain activity. The excitement or tension are thus taken into sleep, and falling asleep itself can be greatly delayed. An interval of at least 30 minutes, filled with routine things, will remedy the situation.
