How can I change my sleep pattern without always being tired? You can’t change your genes. But with behavioral changes, you can achieve a great deal in order to get up earlier – and ideally to find some quality time for yourself before the hustle and bustle of the day: maybe with a small yoga or meditation session, or by relaxing with us looking out into the garden with a steaming cup of tea.
Set A Fixed Time
Set a fixed time, one before midnight, when you will go to bed in the future. When that also depends on what time your alarm clock has to go off in order to have enough time for a quiet start to the day before your job. Everyone needs different amounts of sleep, but it should generally be between 6 and 9 hours.
Slowly Change Sleep Pattern
For example, turn off the light 10 minutes earlier in the evening every week and set the alarm clock 10 minutes earlier. Anyone who wants too much too quickly usually achieves the opposite.
Disable Your Alarm’s Snooze Function
With each alarm, you’re jerked out of a deep sleep phase that makes getting up more difficult – and your plan to get up earlier moves far away.
Be Woken Up Gently
Let yourself be woken up gently: If the alarm clock wakes you up from a deep sleep phase, you will feel exhausted – no matter how many hours you have slept. Wake up gently to an alarm clock that wakes you up with a steadily brightening light.
Sing Yourself Awake
Start the day with music and, most importantly, sing along! Because scientists at the Swedish University of Gothenburg have found that if you sing for a quarter of an hour, your heart and circulation get going, your body is better supplied with oxygen – and the start of the day is much easier.
Drink A Large Glass Of Water
The body loses up to half a liter of fluid overnight. If you want to get going faster in the morning, you can compensate for the undersupply with a single glass of lukewarm water. Not only do you activate the brain, you also get your metabolism, digestion, and kidney activity really going.
Have A Decent Breakfast
You burn a lot of calories while you sleep. The first thing to do is: fill up your energy storage quickly! The earlier you feed your body, the sooner it will be fully functional. The breakfast does not always have to be reminiscent of a 5-star hotel buffet. Muesli and fruit are sufficient. And if you’re in a hurry, a glass of freshly squeezed orange juice provides the power boost you need for a healthy start to the day.
Ignore Your Cell Phone
Do you also check your cell phone first thing in the morning? Don’t do that! Digital detox is especially important in the morning. According to trend researcher Michael McQueen, the first 10 minutes after waking up decide how the rest of the day will go. If you check the emails or other messages first, you start the day reacting and letting yourself be ruled by others. It’s better to start with something that you are in control of, such as morning exercise or yoga.