Getting up made easy: how to start the day right

"The early bird catches the worm."

... this good old saying may sound nice, but it still won't change the mind of a morning grouch. In the cold season, when it is still dark in the morning, late risers are known to find it even harder to get out of bed. In our meritocracy, people who take a while to start the day are often seen as lazy, but it's usually not the fault of late risers. Every person's internal clock is set differently - which is precisely why there are two different types, namely "larks" and "owls". Larks can get up early without any problems, whereas owls are more nocturnal and therefore find it difficult to get out of bed in the morning. But we have good news! Even if you are an owl, there are a few tips and tricks that can help you get your day off to a good start. We'll tell you how to get out of bed more easily in the morning and start the day with more energy.

Tip 1: Get up in good time

Even if it's hard for passionate late risers, getting up early helps to avoid stress. If you rush off in the morning, you're already in a bad mood and less focussed. If you start the day comfortably and take time for a nutritious breakfast and a cup of tea or coffee, you will already be much fitter and more alert.

Tip 2: Exercise in the morning

 Rise and shine and off you go! Exercise is known to get the circulation going and help you wake up. You don't necessarily have to jog around the block to stimulate your circulation - stretching and breathing exercises are enough. Yoga is also an excellent option for a morning sports session. Give it a try!

Tip 3: Switch on the light

Light inhibits the production of the body's own sleep hormone melatonin. This is precisely why you should definitely let light into your bedroom in the morning. In summer, this simply means opening the curtains, raising the shutters or opening the blinds. In winter, when it is still dark outside, you should switch on the brightest possible light. Light is a natural alarm clock and is therefore of great importance when it comes to waking us up.

Tip 4: Follow the sleep phases

During sleep, a person goes through several sleep cycles, which in turn can be divided into phases with varying degrees of wakefulness. A sleep cycle lasts approximately 90 minutes and includes a phase of light sleep, a deep sleep phase and a REM phase, which is characterised by a high degree of wakefulness. After the REM phase, a new 90-minute cycle begins and sleep continues throughout the night. As it is easier to wake up in less deep sleep phases, it is recommended that you set your alarm clock to ring at the end of such a sleep cycle. Seven and a half or nine hours of sleep are good guidelines - try it out!

Tip 5: Incorporate rituals

It takes time to get used to getting up at different times, but this is easier with the help of different rituals. One example of such a morning ritual would be to consciously sit down at the breakfast table every day with a cup of coffee and read the newspaper. Fixed habits not only make it easier to start the day, but also to fall asleep in the evening. So find a pleasant routine that suits you and your needs!

These are our tips and tricks that can help long-term sleepers in particular to start the day more alert and aware. See for yourself and try out the various pick-me-ups. We wish you a good start to the day!