Who doesn't know the feeling of the alarm going off, as soon as you lay your head down to sleep at night? Or at least that’s how it seems sometimes. Everyone knows getting out of bed in the morning hours is easier for some people than others. But what is the reason for this? Are some people born larks or early risers, or is there something about their morning routine which is different to that of all the night owls out there?
In order to wake up with more energy in the morning, we should not only try to get the appropriate amount of sleep at night, but also change our attitude and routine. We'll tell you what tips and tricks you can use to wake up in the morning and what you should best avoid so that you can perform to the best of your ability throughout the day.
How many hours of sleep do we need?
To get out of bed faster in the morning, of course we need to get a reasonable amount of sleep at night. But how much sleep does the body need at all? A study by the University of California has found that seven hours of sleep per night is optimal for people between the ages of 18 and 64.
The participants were followed for a period of over six years and their sleeping habits were documented. The results of the study show that people who got between seven and eight hours of sleep per night improved their cognitive abilities and were able to concentrate more easily. The participants’ creativity and perception was also noted to have also increased.
People who get too little or even too much sleep put their health at risk. The risk of diabetes and obesity increased among the test persons if they got more than 8 hours of sleep per night. Getting too little sleep was shown to have negative effects on concentration and brain activity. In addition, the participants’ blood sugar and blood pressure went up.
Of course, the length of sleep one needs varies according to one’s age. Infants sleep almost the entire day and should get at least fourteen to seventeen hours of sleep per night. Children need between eight to eleven hours and persons over the age of 65 usually sleep only five to six hours per night. The study also found that the myth of 'catching up on sleep' on the weekends has no basis.
Tips to wake up faster in the morning
There are some tips that might help you wake up in the morning. If you follow them consistently and adopt them as a new routine, they are almost certain to help you get up a little faster in the morning.
The tips are:
- Get a reasonable amount of sleep
- Avoid the snooze function on your alarm or cell phone
- Take a shower which varies between hot and cold
- Get plenty of light and fresh air
- Get some exercise in the morning
- Have a healthy breakfast
Get the right amount of sleep
As already mentioned, between seven to eight hours per night is best for the average adult. If you don't get the right amount of sleep, you'll feel groggy and lacking in energy the next morning. Neither should you get too much sleep, as this will leave you feeling tired and depressed.
To find the right amount of sleep for you, you can do the following test. This test is best done when you’re on vacation and don't have to set an alarm clock. For a period of at least three days, try to measure the time between going to bed and waking up, then find the average. This value will give you an idea of how much sleep you need per night.
Get up when the alarm clock rings
Many people find it extremely difficult to get up the first time the alarm goes off. Your alarm clock or cell phone’s snooze function makes it more and more tempting to roll over and lie down for a few more precious minutes. If you have a hard time rousing yourself out of bed in the morning, this is something that you should avoid if at all possible. If you set the alarm clock to snooze, you may fall back into a sleep cycle, only to be torn from deep sleep by the ringing. This confuses the body and it reacts with inertia, which is difficult to overcome.
To wake up quickly, it is best to get several alarm clocks that ring in quick succession. The best way to do this is to place the alarm clocks around your bedroom, so that you would have to get up from your bed in order to turn them off. Be sure not not to be over-ambitious and set the alarm too early, so that you don't give yourself an excuse to nod off again.
Take your shower in the morning
If you have enough time, it is best to alternate between hot and cold water while showering in the morning. Alternate showers have a positive effect on the immune system, blood circulation, metabolism and the heart. Hot and cold showers each have different advantages, which can be combined by alternating the water temperature.
A warm shower causes our body’s blood vessels to dilate. This relaxes the muscles and can help reduce stress. The steam can also grant temporary relief from the symptoms of a cold and clear up a case of blocked sinuses.
Cold showers, on the other hand, have a particularly positive effect on our skin. Warm water dissolves the protective layer of fat on the skin and makes our skin dry out faster. Hair should also be washed with cold water to make it look stronger and healthier.
Showering with cold water has been shown to have a positive effect for the immune system. It is important to note that you should not shower with freezing cold water from the very beginning, as this can shock your body and even lead to a heart attack in older people. In the morning, you can first take a warm shower and then gradually lower the water temperature. This will wake you right up and make it easier to get on with your day.
Get plenty of light and fresh air
Being exposed to light in the early morning stops your body from releasing the sleep hormone melatonin. Melatonin is responsible for regulating the day-night rhythm and ensures that we can fall asleep. The release of melatonin is controlled by the eye and depends on the amount of daylight to which we are exposed.
When it gets dark in the evening, the body releases more melatonin, whereas the exact opposite happens when we’re exposed to bright light. When this happens, the body produces the hormone cortisol instead of melatonin. Cortisol ensures that we become awake and are more efficient.
Of course, it’s difficult to get enough light on those winter mornings. But in addition to daylight, it’s also beneficial to get some fresh air after waking up. So be sure to open the window wide and breathe in the fresh air as soon as you get up in the morning. This supplies the brain with oxygen and helps dispel that foggy feeling in your brain.
Get some exercise in the morning
A short morning workout boosts the metabolism and can energize you for the whole day. Doing just five to seven minutes of exercise is enough to stimulate the blood circulation. A few yoga exercises or a short weight training session are best suited for this. If you don't have time for yoga, you can also do some stretching exercises in bed.
Even a short walk or climbing stairs can help you wake up in the morning. You can do a short workout before breakfast, but more intensive workouts are best started after breakfast.
Have a healthy breakfast.
Our body needs nutrients to function properly. It’s easier to get going in the morning if your body has been supplied with the vitamins and nutrients. Your breakfast in the morning should be healthy, such as muesli or fruit. Even a glass of fruit juice can help supply the body with the nutrients needed for energy, though you should avoid juices with too high a sugar content.
Get a good night’s sleep with comforters from Zizzz
In order to get seven hours of sleep every night, the environment in your bedroom should be conducive to sleep. This is where Zizzz coms in! Our duck or goose down comforters help you from overheating and sweating during the night, because they are temperature regulating and able to absorb moisture very well. Our comforters are certified with the DownPass seal and are particularly long-lasting. In addition to our comforters, we offer pillows with the same fillings.
Our wool and goose down products are made in Switzerland, while our duck down products are made in the Black Forest region of Germany.