As a morning muffle, every morning and every alarm ringing is a new challenge. We show you how you can affect the bad mood and fatigue with six simple tips.
Many people know the feeling of simply not getting going in the morning-the so-called “Morgenmuffel” effect. The start of the day is often difficult, especially when the body still lingers in sleep mode and you feel tired and listless. However, this condition can be overcome with some simple strategies. Here are 6 helpful tips on how to get the morning better and can start the day full of energy.
1. Difficult for morning muffle: get up immediately
Even if you still feel tired and the grip for the snooze button is tempting, you should get up immediately for a successful and awake tomorrow. The Snooze mode only ensures that you fall asleep again for a few minutes and then feel tired than before.
In addition, you hesitate to get up and may be losing more and more in my thoughts about how much you would like to stay and how little desire you have to start the day. Therefore, the typical negative morning muffle mood comes when you finally get up at some point.
Those who simply do not get out of bed in the morning without snoozes should not give up hope for a relaxed and positive morning: According to psychologist Perpetua Neo, for example, the brain can consolidate the remaining REM sleep in the additional 20 minutes, which is typically happening in the last two hours of night. This can dream of wild, but also lead particularly creative ideas. She recommends writing it down immediately after getting up, instead of immediately checking social media.
Sleep expert David Dinges also considers the Snooze button to be a useful tool as long as it is properly used. The additional ten minutes of sleep can help “gently wake up the mind”. The New York Times explains how this can work: As long as you had enough sleep the first time you awakened, you probably drift less back to sleep afterwards. Instead, you can use the minutes between the first and second alarm to give your body and mind time to wake up slowly and in peace. According to the Times, you should only ‘snoozen’, and for ten minutes to draw the best possible benefit from this effect.
2. Light against the morning muffle mood
Togue the curtains right after getting up. Ideally, the first rays of sun seem to your room or you at least look at a bright sky. This light causes your body to download the melatonin production.
Melatonin is the so -called sleep hormone that the body releases in the dark. The counterpart is cortisol, which is also known as stress hormone. In the morning it ensures that we wake up and the metabolism is stimulated. You can also stimulate cortisol production by surrounding yourself directly with light sources in the morning. If there is no natural light, you can also use artificial light.
3. Stand early enough
Even if you would like to sleep as long as possible, you should plan enough time so that you do not fell in stress right away. So plan a few more minutes in which you take time for yourself and can start the day in a calm way. How much time you need depends entirely on yourself and your personal preferences. Some are more up to an hour, while others have been enough for ten minutes.
4. A fixed morning routine helps
It is best to develop your personal morning routine. This is not there to work as efficiently as possible in the morning. It should give you time in the morning when you consciously take care of yourself and your well -being. So it’s best to put together small rituals that give you joy and put you in a good atmosphere in the morning. For example, that can be:
- read a book
- Listen to music, podcasts or audio books
-
Meditation, breathing and relaxation exercises
- Light movement like yoga, a walk or a loose jogging round
- Write a diary
Listen exactly to your needs and see for yourself what is good for you and what is not. For example, you have always started your morning with a look at the newspaper and notice that the news is rather negative, you should postpone this to later or skip it completely for some time. The immediate view of the smartphone and checking social media, messages and calls also distracts you directly from you and your own mood in the morning and leads to stressful thoughts.
5. Remedies for morning muffle: Sufficient sleep
Perhaps you know the statement that a good day begins the evening before. This means that you should also pay attention to your sleeping habits in order to be more alert, fitter and more positive in the morning. So go to bed early enough so that you can sleep on average for about seven to nine hours and don’t have a bad mood the next morning. Tips to be able to fall asleep better, you get in this article: Tips for falling asleep: practical sleep aids
6. Breakfast: You are what you eat
You can also design breakfast as part of your morning routine. Make sure that you start the morning as healthy as possible and do not eat too greasy or sugared food. These ensure that you feel tired again immediately after breakfast. Better for products such as fresh fruit, cereal flakes, yogurt, cream grain porridge, nuts or whole grain bread. You can get ideas and recipes for a healthy breakfast here: Healthy breakfast: So you start the day fit
At the same time, you shouldn’t impose supposedly healthy foods that you don’t like at all in the morning. On the other hand, try to find dishes that do your body and soul good, so that you may even wake up in the morning with anticipation for the first meal of the day.
English version Available: How to get out of bed in the Morning
Revised by Melanie Grünauer
Read more on utopia.de:
- Sleep disorders: tips for a quieter sleep
- Miracle Morning: These are the basic principles of morning routine
- Mindfulness: to be of the difficulty in the here and now
** marked with ** or orange underlined Links to sources of supply are partially partner links: If you buy here, you will actively support Techzle\.com, because we will then receive a small part of the sales proceeds. More information.