Tips for morning grouches get up early

Photo: zoff / shutterstock.comPhoto: zoff /

You have resolved to get up earlier from now on and do not yet know how to do it? We have 8 ingenious tips for you, with which the early rising finally works out.

Digital Unit: Lukas Bohl (lbo)

1. Slowly become an early riser

For most people, getting up early means radically moving up their rise time by an hour or two.

The body will be thrown in at the deep end without being able to get used to the changeover. This method may work for some early risers, but it will fail for others.

You don’t have to go "all in" right away; instead, get your body used to the new time gradually. Set your alarm clock first Get up 10 to 15 minutes earlier than usual. As soon as getting up at this new time works, take off another 10 to 15 minutes.

Repeat this process until you have reached your desired time of day.

2. Set the alarm clock far away

If you can easily reach your alarm clock, then stay where you are when you mute it: In bed.

So if you don’t have the discipline to get up on your own, force yourself to do so by placing the alarm clock so that you have no other choice.

For example, put it on the dresser across from the bed or on top of the closet. Turn on the light on the way to the alarm clock to wake up even faster.

If you need some time in bed before getting up to wake up, set yourself two alarm clocks. One right next to the bed, the other with 10 to 15 minutes delay further away.

3. Get awake through exercise

Getting up early is like a prolonged nightmare for some people. Just because your eyes are open doesn’t mean you’re awake.

Get your circulation going and help your body wake up with a little exercise right after you get out of bed. Here is a small sample routine:

  • While standing, stretch your arms far above your head, bringing your hips slightly forward. Bend down from this position and try to touch the tips of your toes. If you do not succeed at first, it is sufficient to touch the shinbone. Perform this movement sequence three times.
  • Now put your hands on your hips and make a circular motion with your pelvis. Circle five times to the left and five times to the right.
  • Afterwards, turn your head once to the left and once to the right. Then bring the chin to the chest and finally put the head in the neck.
  • Finally, take fifteen deep breaths into your abdomen and drink a glass of water.

Now the day can start.

4. Maintain a morning routine

The previous point can be wonderfully integrated into an overriding morning routine. However, exercise in the morning is not a must. It is important to have a set schedule of activities instead of plopping out of bed haphazardly and crawling back in the worst case because it is the best alternative.

This routine may consist of watering a particular flower in the home, directly boiling coffee or tea water, or watching the sunrise. Others may prefer to quietly read the newspaper or check the news on their smartphones.

Whatever it is, as long as you have a routine, you will know how to get through the day Your subconscious mind, how to continue after getting up.

5. Use smart alarm clocks

Don’t worry, you’re not the only morning grouch. For this reason, there are already quite a few smart alarm clocks to make getting up early easier.

Particularly interesting are light alarm clocks (Buy on Amazon / DISPLAY), which simulate an artificial sunrise in addition to the alarm sound.

Another alternative would be alarm clocks whose switching off is linked to a task, for example taking a photo of a certain object in the kitchen or bathroom. Such alarm clocks are available as apps for the smartphone.

If you want to get up early and like to be woken up by scents, you can, for example, get an alarm clock with an integrated coffee maker or other scent-giving alarm clocks.

6. Learn to get up early

Getting up early means having to overcome your bastard every time. The quieter the bark, the easier it is to get out of bed.

So you should specifically face unpleasant situations in order to train yourself to overcome them. This could be, for example, cold showers if you are physically healthy or purposefully practicing getting up.

Lie down in bed and set a timer for 10 or 20 minutes so you can relax a bit. As soon as the alarm clock rings, get up directly.

Repeat this exercise several times a day until the rhythm is right and you can get out of bed without discussing it.

7. Adjust sleep rhythm

If you want to get up early, you unfortunately also have to go to bed early. Otherwise you will not reach your required bedtime. To determine your sleep needs, you should be on vacation Use three to five days as a measurement period.

Do not choose the beginning of the vacation right away, as you will probably have to make up for missed sleep in the first few days. During the test phase you should sleep through the night without alcohol or other sleep disturbing substances. Then get up when you feel well rested and note the duration of sleep.

At the end of the test phase, determine the average value, which indicates how much sleep you need per night. Accordingly, you adjust your sleeping hours.

If you have to get up at 5 am and need about 7 hours of sleep, you should go to sleep at 10 pm at the latest.

8. Find a personal reason

Surely you have heard that early rising has changed the lives of various people. You are more productive, fitter and healthier.

However, approaching the project with such ideas is the wrong method. Because let’s face it: early miscarriage is tough. Any motivational sayings and good intentions will not change anything about that.

It is therefore important to have a good reason to get up early. Here are some examples:

  • Start your day less stressed because you have more time before work.
  • Using the extra time to do household chores or exercise.
  • Avoiding rush hour traffic and thus having more time overall.

The more clearly you define your why, the more likely you are to stick with it. In this case, the advantages outweigh the disadvantages of getting up early, which makes it possible to stick to it in the long run.

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