Why is it so common that we have so much trouble in the morning ? For most people this is a battle every morning. When the alarm clock goes off, we’re stopping to hit the snooze button so we can turn around again. Many people repeat this several times and then rush to arrive on time at work or school! But why are we in the morning so hard to wake up and get up? What causes this?
Why get up so hard
In most cases, it is difficult to get upset by a shifted sleep guard rhythm . Our sleep rhythm shifts through the activities we perform in the evening. When we stay active in the evening physically and / or mentally, we go to bed later or have more trouble sleeping in and deep, and so our sleep rhythm shifts. Think of sports (physical), working, watching television or computer (mental). This will shift our watchmakers to the night.
The sleep hormone melatonin plays an important role, this hormone causes us to get tired and sleep well. The production of this is greatly influenced by light . When it becomes dark, our body begins to prepare melatonin to prepare us for the night, light causes melatonin production to be suppressed. For this reason, it is also advisable to watch, computer, or surf your tablet until late in the evening. You then star in a bright light that disrupts melatonin production. It’s best to dodge all lights at least one hour before going to bed and turn off all the screens. Before going to sleep, read a book instead of watching TV.
We need an average of eight hours of sleep. So if you have to get up at 7 o’clock, you really need to go to bed by 23:00 (actually earlier because your sleep efficiency is not 100%). When you reduce your sleep rate by physical or mental activity by an hour or even 2 hours, and the alarm clock just goes back at 7:00, you will get sleep too short.
Due to sleep deprivation , your body is simply not equipped enough in the morning, your battery is not fully charged! Additionally, your melatonin content is still high because your sleep rate is shifted. The production of melatonin also stops naturally to get your body ready again for the day. But if your sleep rhythm is shifted, you’re in the morning when the alarm clock just goes to sleep.
Your body is still in sleep
Tips to get easier
1. Use light
You stop the production of melatonin by light, and daylight is then the most effective. Furthermore, physical exercise helps to counteract the production of melatonin. In short, what you need to avoid in the evening, you need to apply directly in the morning as the alarm clock!Sounds quite logical right?
2. Breaking habits
The best thing is to get your bed straight out, without snoozing , and get on the move straight away. I myself do a few racing exercises soon and then I literally jump a bit down my room as if I’m out of the rope (without rope) 🙂
3. Follow an evening ritual
In addition, it is best to get up at the same time every day to reduce your sleep rate. It is important that you go to bed earlier in the evening and that you do not perform physical or mental activities in the evening. . Do not forget to take into account food that stimulates body and / or mind like sugars and caffeine ! Try to just relax before going to sleep. Bring yourself a healthy evening ritual , dim the lights and read a chapter from a book, or take a shower or bath.
The above are habits that need to be broken, things you’ve been doing for years in your own way. Now that you know that these are not the habits that are best for your health, you should change them and make your own new habits. And that is certainly not easy, we do not call it habits for nothing! I can promise you that it will become easier over time, after a couple of weeks (and this money for most habits) you’ve already broken it and your new habit has been learned! If you keep it constant for a couple of weeks, it will be easy and you will not know anymore soon!
In the 7-Step Perfect Sleep book, the above topics play the role of light and hormones. This ebook will explain exactly how this works and how hormones can work for you and help you sleep better. It may be interesting for you to understand this.
How much trouble do you have in the morning? And do you sleep enough? Take the sleep test and discover if you are a good sleeper.