Can’t get out of bed in the morning: what to do?
If you find it difficult to get up in the morning, there are various measures you can take to feel fit and energized in the morning. These primarily include:
1. Regular bedtimes
Good quality sleep is essential when it comes to feeling rested the next morning. During sleep our body has the opportunity to recover and regenerate. Tissues are repaired, the immune system is strengthened and energy reserves are replenished. Sleep also plays an important role in our cognitive functions and psyche. To promote your sleep quality and get your body used to getting out of bed in the morning, you should go to bed and get up at the same time every day. This allows your body to get used to a fixed rhythm and getting up becomes easier.
2. Natural light
Open the curtains or step outside to expose yourself to natural light. Natural light plays an important role in regulating our sleep-wake cycle. Our bodies have an internal clock called circadian rhythm that adapts to the natural cycle of light and darkness. When we are exposed to natural light in the morning, signals are sent to our brain Reduce production of the sleep hormone melatonin and increase production of serotonin. This makes us feel more awake and energetic.
3. No snooze
Many people use the snooze function on their cell phone to continue slumbering in the morning. However, to get out of bed better, you should avoid pressing the snooze button on your alarm clock multiple times. Because: When we fall asleep again by snoozing, we often start a new sleep cycle. If this is then abruptly interrupted by another alarm, we can feel more tired and confused. Besides that By snoozing, we extend the time between the first alarm and the final time you get up, making it more difficult to exit sleep mode and transition to wake mode. As a result, we feel sluggish.
4. Morning activity
Likewise, physical activity in the morning can help your body and mind feel more alert and energized. Become through movement Adrenaline and endorphins releasedthat lift our mood and give us more energy. Even light stretching exercises, yoga or a short walk can stimulate circulation and work wonders.
5. Avoid screen time before bed
Avoid using your smartphone, tablet or television immediately before going to bed. The blue light from the screens works stimulating to the brain and inhibits the production of Melatonin, which helps us fall asleep. If we are exposed to screens for a long time before falling asleep, it can lead to delayed melatonin production, which disrupts our sleep-wake rhythm. This means that many people stay awake longer, their sleep time is shortened and it is harder for them to get out of bed in the morning.
6. Find a motivating reason
A final but important point is the right motivation to get up. With good reason, it is of course easier to leave the comfort of your bed. During the week you should have one Do a job that you enjoy and can on weekends Hobbies or activities with friends offer that certain incentive to start the day full of energy.