The transformation from a morning grouch to a morning person is not as difficult as one might think. A few simple steps make getting up in the morning much easier. You can bet that in four weeks it will be much easier if you follow these steps…
Most night owls wake up as morning grumblers. Many do not get enough sleep, but the quality of the sleep can also be poor, so that you get out of bed the next morning as if you were exhausted. But as reported on the website “strongfitnessmag.com”, it is actually quite easy to become a fresh and well-rested morning person – which, according to a 2016 study by the University of Delaware, also has health benefits. Keyword: heart health. And it should also only take four weeks to become an early riser …
Week one: Screens off
The first step is: 30 minutes before bedtime there is a screen ban. And that includes computers, television and even cell phones. Staring at a screen can inhibit the release of the sleep hormone Melatonin, one does not become thus correctly tired and bed heavy. It is even recommended to do without the cell phone as an alarm clock and to switch to an old-fashioned alarm clock. The cell phone did not lose anything in the bedroom – already because of the temptation to call up in the bed still fast a few text messages.
Week two: Prepare for the morning
In the second week, a small ritual before bedtime is added to the screen ban. This means that you prepare your clothes for the next day and pack your work bag. If you want, you can also prepare your morning breakfast. All this saves time in the morning, you fall asleep more relaxed and, if you like, you even gain a few minutes of slumber.
Week three: Watch out for caffeine
From the third week on, it is time to pay attention to your caffeine intake if necessary. According to a study from 2014, published in the journal “Psychopharmacology”, caffeine reduces sleep quality even six hours after the last consumption. The six-hour rule applies not only to coffee, because tea also contains caffeine.
Week four: Read for six minutes
The last step is the good night reading. Reading is relaxed and, according to a study by the University of Sussex, just six minutes are enough to reduce stress levels by up to 70 percent. Anyone who wants to read longer can of course do so. However, only old-fashioned print products are of course allowed, after all, reading from the screen has been taboo for a week now.
An additional recommendation is to keep a diary before falling asleep. Reviewing the events of the day and writing them down also has a relaxing effect and can relieve experienced stress. According to experts, about 15 minutes is ideal for falling asleep in a relaxed state.