The expression at the breakfast table speaks volumes: a grim face, sleepy eyes, drooping shoulders. The mouth, on the other hand, doesn’t speak at all. Only some grumbling can be elicited from it, at best a “yes” or “no.” A morning grouch. Roused from sleep far too early, he starts the day in a bad mood and needs hours to really get going. According to a survey, one in four Germans describes himself as a morning grouch. Not infrequently the trigger for arguments and accusations such as: “Can’t you have a sensible conversation?” – because morning moodiness is perceived as rudeness.
Biorhythm crucial
Sleep researchers are now standing by morning grouches: In fact, the researchers proved in experiments that the internal clock is simply an hour behind in some people, their biorhythms get going later.
Both mentally and physically, they start later and are not fully efficient in the early morning hours – can concentrate only with difficulty in the first hours of school or do not get along in the job.
The early bird catches the worm – not for morning grouches
Whether someone starts the day actively early or has trouble getting up in the morning is genetically determined and depends on age. This was the result of research conducted by the University of Munich and the British University of Surrey, for example. While children are fit early on, teenagers find it difficult to get going. Seniors, on the other hand, tend to start the day very early.
And daylight also plays a role. In the darker months of the year, the lack of sunlight makes people even more tired. But so-called morning grouches are not completely at the mercy of their inner clock. With a few tips, they can make the most of the morning.
Psychologist Frank Meiners first advises ruling out a possible organic cause. “Sometimes low blood pressure, known as hypotension, is the cause of people struggling to get up,” says Meiners. Dizziness, ringing in the ears and cold hands and feet are symptoms that suggest this.
Jump-starting the day
If the biorhythm is “to blame” for the starting difficulties, a targeted exercise program can help to get into the day better. Especially stretching exercises and movements that stimulate the circulation provide the missing momentum. A light breakfast provides the necessary energy for the day.
If you can’t get anything down in the morning because your stomach is still asleep, you should eat at least one piece of fruit or a yogurt and take a second, richer breakfast to school or work, advises nutrition expert Hanna-Kathrin Kraaibeek.
But relatives should also take some advice and not take the morning grouchiness personally, but simply leave the grouch alone. “Reproaches do not lead to success and rather make the situation worse,” says Meiners.
Tips for morning grouchiness
- Don’t jump out of bed right away. Stretch and lengthen your arms and legs first – even while lying down. There’s one exercise you can do while still in bed to get your circulation going: Lie on your back and pull your knees as far as you can toward your chin. Hold briefly and repeat a few times.
- Light helps to wake up more easily. It ensures that the brain stops producing the sleep hormone melatonin. In autumn and winter, when the morning sunlight is absent, a timer on the lamp helps. Music with flowing rhythms is also helpful. Studies have proven the positive effect on the psyche.
- Fill up with oxygen at the window or on the balcony and do a few simple exercises such as squats and arm circles. A warm shower invigorates the blood circulation. Light brush massages also promote waking up.
- Make sure you get a good night’s sleep – don’t eat too late, sleep in well-ventilated rooms, go to bed early enough – if nothing else, this contributes to a pleasant morning.
- Coffee or other caffeinated beverages make awake. However, be sure to drink non-caffeinated beverages in the morning to replenish their fluid balance after the night.
