Your so-called “internal clock” has a heavy influence over your energy level and power of concentration in the morning. Those who find that they can get work done during the late evening hours or read until the morning hours, will find it the most difficult to get in the morning. Early birds are perky and cheerful in the morning, but come nightfall, you’ll see their eyelids drooping. It’s possible this difference has to do with blood pressure. Early risers normally have higher blood pressure, whereas night owls usually have lower. To you late night readers: the lack of blood flow to the brain is directly connected to morning inefficiency.
While you’re sleeping, your heart-rate, respiratory rate, brain activity, and blood pressure decreases. Usually sleepers pass through 4 stages: 1, 2, 3, and REM (rapid eye movement) sleep. Stage 1 is a stage between sleep and wakefulness and in Stage 2 you become harder to awaken. Stage 3 is characterized by unresponsiveness to your environment and during REM you are in a dream! A complete sleep cycle takes an average of 90 minutes. The suggested “8 hours of sleep” has become controversial. Actually, ideally, you get 6-7 hours of sleep. The duration of your sleep and relaxed “in bed” time should be adjusted to what you individually find that you need. According to studies, lying in bed when you’re not tired doesn’t do you any good.
So, in any case, if you have to get up at a time that is offensive to your natural constitution (most likely to be on-time to work), you may find yourself unable to reverse your DNA. But, don’t give up hope, there are some tips & tricks to, at least, make it a bit easier!
Getting up is particularly difficult in the winter. This is due to not only the cold, but the lack of sunlight. Amidst darkness, your body releases the sleep hormone: melatonin. Once released, fatigue sets in and your body begins to crave rest, regardless of the time of day. If you’re lucky enough to have the time, I suggest you take that nap you were daydreaming about. A 20 minute siesta can do wonders. A nap is optimally conducted on the couch, with warm feet and with an alarm set. If you get TOO too cozy, you might not get up.
Daylight is the best defense against your body’s production of melatonin. No, yellow lamplight will not do the trick. So, as you might have guessed, this applies more than ever during the wintertime, when the days are short. Don’t pull your curtains all the way shut. Those couple inches of sunlight will leave you feeling more alert and focused in the morning.
There are also alarm clocks out there that mimic daylight and naturally and gently wake you up. The lamp gradually gets brighter alongside daybreak and the light signals to your body to switch from melatonin to serotonin production. The gradual brightening is accompanied with a sound that slowly increases in volume. This system also avoids the daily panic many experience from the shrill piercing sounds from their alarms. Perhaps…worth the investment.
Whether you’re an early or late riser, it is equally important to get an as restful sleep as possible. Many factors can influence sleep, deep sleep, and waking up.
I’m sure you all know well: the alarm goes off and the snooze button promises a few extra minutes of coziness. This may be your favorite part of a weekday. BUT it is deceiving you. Snoozing only makes you more sleepy. To prevent your snoozing habit, it helps to place your alarm out of hands reach. This way, you have to get OUT of bed to switch the alarm off. Keep a warm sweater or a robe next to your bed in the winter. Nothing’s worse that freezing first thing in the morning.
If you’re one of the many who feels ready for bed first thing in morning, it’s best to start the day with hot and cold showers. This stimulates circulation and makes your mind alert. This effect is also produces by yoga, stretching, or squats. It has also been proven that loud music can hype you up. Avoid heavy metal though, you’ll freak out your neighbors.
You can remedy having a pale face in the morning with a simple homemade facial tonic of apple cider vinegar and green tea. The skin is resupplied with blood and the grayish tint is ameliorated by the fruity acid. If you start the day with a teaspoon of apple cider vinegar diluted in a glass of water you will experience a similar effect. A healthy breakfast that is high in magnesium will improve the quality of the rest of your day. Fresh fruit, a hot coffee, and a positive attitude – that’s the best start to your day you can ask for! In this spirit: Good Morning everyone!
Sources: http://www.apotheken-umschau.de/Schlaf/Morgenmuffel-So-klappt-es-mit-dem-Aufstehen-127431.html http://www.fitforfun.de/beauty-wellness/gesundheit/chronobiologie_aid_5214.html
*English translation: Emma Stern
Photo by Elena Koychev
Ruth is a friend to all walks of life and a language nerd. She studied linguistics and worked as a journalist, editor and translator. You'll find her geared up in regular 80's outfits, with her camera swung around her neck or hot on the keyboard translating. She seeks out true beauty amongst the mundane and finds nothing sexier than someone with good grammar.
Listening to the Heart When I went through premature menopause…
First things first: your skin is just as unique as…
I always thought of myself as someone who had “her…
