As a morning grouch, every morning and every alarm ring is a new challenge. We show you how you can counteract the bad mood and tiredness with six simple tips.
1. Heavy for those in the morning: get up immediately
Even if you still feel tired and the grip on the snooze button is tempting, it is best to get up straight away for a successful and awake morning. The snooze mode only ensures that you fall asleep again for a few minutes and then feel more tired than before.
In addition, you hesitate to get up and get lost in thoughts about how much you would like to lie down and how little you want to start the day. Hence the typical negative morning grouch mood when you finally get up at some point.
2. Light against the muffle mood
Pull back the curtains as soon as you get up. Ideally, the first rays of sun shine into your room or at least you look at a bright sky. This light causes your body to shut down 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 a stress hormone. In moderation, it ensures that we wake up in the morning Metabolism is stimulated, You can also stimulate cortisol production by surrounding yourself with light sources in the morning. If there is no natural light, you can also use artificial light.
3. Get up early enough
Even if you want to sleep as long as possible, you should plan enough time so that you do not immediately fall into stress. So plan on spending a few more minutes taking your time and starting the day in a calm way. How much time you need for this depends entirely on you and your personal preferences. Some people get up an hour earlier, while others are enough for ten minutes.
4. A firm morning routine helps
It’s best to develop your personal one morning routine, It is not there to work as efficiently as possible in the morning. It should give you time in the morning in which 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 mood right in the morning. For example:
- read a book
- Listen to music, podcasts or audio books
- Meditation, breathing and relaxation exercises
- light exercise such as yoga, a walk or a casual jog
- Write a diary
Listen exactly to your needs and see for yourself what is good for you and what is not. For example, if you’ve always started your morning by looking at the newspaper and realizing that the news is rather negative, you should postpone it until later or skip it completely for a while. An instant look at your smartphone and checking social media, messages and calls distracts you in the morning directly from you and your own mood 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.
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 don’t eat foods that are too fatty or too sugary. These ensure that you feel tired again right after breakfast. Rather use products like fresh fruit, cereal flakes, yogurt, nuts or whole grain bread back. You can get ideas and recipes for a healthy breakfast here: Healthy breakfast: this is how you start the day fit.
At the same time, you shouldn’t force any supposedly healthy foods that you don’t like at all in the morning. On the other hand, try to find dishes that are good for your body and soul, so that you may even wake up in the morning looking forward to the first meal of the day.