We know the story of the owls and larks: the larks are fit and cheerful in the morning, while the owls are hard to get out of bed and there is still no sign of a good mood. Whether early risers or late risers, we don't choose these so-called chronotypes, they are innate to us. Now hardly anyone chooses their job according to their sleeping type and we have to come to terms with getting up early. Or with the morning muffle near us.
Are you a morning person? This helps
With this 7-point strategy, getting up will soon be less difficult and the bad mood will quickly dissipate!
1. Accept
If you know you're a morning grouch, accept it – it doesn't help, you won't outsmart your inner clock no matter how much you want it! We cannot change what type of morning we are, but our attitude towards it. And then you can start thinking about appropriate strategies on how to best deal with it. Just like the next tips!
2. Find optimal bedtime
A certain bedtime helps you maintain a healthy rhythm and you do not run the risk of sleeping too little. If possible, adjust your time to the sleep cycles. A cycle lasts about 90 minutes and consists of three phases: light sleep, deep sleep and REM sleep. If you grow up in the light or REM sleep phase, you will feel more relaxed. We'll show you how to calculate your optimal bedtime here.
3. Set the alarm clock correctly
The alarm clock rings and you press the snooze button? And again? And again? Yeah, some of us know that. However, getting up just makes it worse! It's best to set your alarm clock so that you have to get up in the morning to turn it off. That doesn't mean you have to jump up – take a few seconds to stretch and stretch and maybe have a sip of water. For advanced users: An alarm clock without a snooze function.
4. Light, light, light
Get up and then glare too? I agree! The light, preferably natural, helps to inhibit the sleep hormone melatonin. A daylight alarm clock that slowly brightens before it rings, wakes you up slowly and more gently than a shrill beep.
5. Let air in
If you are already at the window to pull up the blinds, it is best to open one more right away. Fresh air will wake you up much sooner. For optimal sleep, ventilate the bedroom again before going to sleep in the evening.
6. Schedule time
Morning muffle and then everything has to go very quickly in the morning? Well, it's no wonder that getting up is more and more difficult. Plan enough time in the morning and do something that is good for you. It can be a cup of coffee that you drink in peace, listening to music, reading the newspaper, yoga, listening to a podcast – it doesn't matter, the main thing is that you don't have to stress because time is getting short.
7. Acquire habits
Rituals make it easier for us to get up (see previous tip) and go to bed. In the evening you can e.g. B. do gentle yoga, write a gratitude diary or fall asleep better with the 4-7-11 method.
Morning muffle nearby: what to do?
You yourself may not be a morning person, but your partner or desk buddy at work? There is no magic tool that turns your sweetheart or your colleague into a lark at once. The only thing you can do is to give his time to him – it has nothing to do with you after all. Maybe it helps the morning muffle if you bring him a coffee (or tea) in bed or your colleague brings you one from the coffee kitchen ?! If the person is ready and finally awake enough, you will surely notice that.
What are your tips for a happier life? Discuss with others in the BRIGITTE community.