How does waking up ?

Feeling fit first thing in the morning? That doesn't always work. We'll explain here what happens in our body and brain when we "wake up" in the morning and what we can do to get out of bed better!

Table of contents

1. The Awakening Process
   
2. The gradual activation of the body
3. How we can improve the waking process
4. Conclusion

We fall asleep in the evening and wake up refreshed in the morning - that always sounds easier than it is. But it's not just sleep that determines whether we are fit during the day, but also the way we wake up. Sometimes we feel fresh and energetic in the morning, while on other days we would rather press the snooze button and stay in bed. We'll now explain why that is.

1. The Awakening Process

Our sleep follows the circadian rhythm, which is controlled by the "internal clock". One of its most important cues is light. The change from darkness to light, which occurs naturally in the morning, signals to our body that it is time to wake up.

In the early morning hours, the production of our "sleep hormone" melatonin decreases, while the stress hormone cortisol is released in greater quantities. This is how our body is naturally prepared for being awake. However, because we often live under artificial light conditions these days and are often woken up before our natural waking time thanks to our alarm clocks, this natural process can be disrupted.

Whether we get out of bed well in the morning also depends on which phase of sleep we wake up from. Being woken from deep sleep or the REM phase can make us feel groggy, tired and "run down". Ideally, we should wake up from a lighter phase of sleep to feel fresh.

2. The gradual activation of the body

The waking process is usually not a sudden change, but happens in several phases. During waking, for example, the brain gradually activates different regions. Some areas of our brain need a few minutes to be fully functional. This is why the first few moments after waking often feel a bit confused or foggy. How a natural waking process works

heart rate and breathing

Even before we consciously wake up, our sympathetic nervous system begins to become more active, so that our heart rate and breathing rate gradually increase. This preparation ensures that our organs are supplied with enough oxygen as soon as we move or stand up.

circulation and blood pressure

During sleep, blood pressure and blood circulation drop significantly. When we wake up, both must be increased again quickly so that the activated organs are well supplied. The so-called orthostatic reflex helps with this, which causes the blood vessels in the legs and lower body to contract in order to increase blood pressure and ensure blood flow to the head and heart. This prevents dizziness when standing up.

muscle activation

Our muscles relax at night and are blocked during sleep paralysis in the REM sleep phases. In the morning, however, they must become active and function again. Yawning and stretching, which many of us do unconsciously after waking up, have an important function in this.It helps us to increase blood circulation, relieve muscle tension and prepare our joints for movement again.

Hormonal changes

In addition to cortisol, adrenaline and noradrenaline are also released when we wake up, which further promote alertness and activity. At the same time, serotonin levels also rise, which stabilizes our mood and increases our well-being. In addition, digestion is stimulated to prepare the body for food intake.

Cognitive Functions

The brain needs a few minutes after waking up to become fully functional. Brain regions such as the hippocampus (important for memory) and the thalamus (responsible for sensory perception) slowly begin to work more intensively. This is why we cannot and should not make complex decisions immediately after waking up.

3. Tips to improve waking up

Of course, a good night's sleep is essential. But even after a restful night, the start to the day can be bad. Good morning rituals can help you to wake up in the morning easier and get fit faster.

Tip #1: Consistent sleep times

Our bodies love routine. If you go to bed and get up at the same time every day, you regulate your circadian rhythm naturally and it is usually easier to wake up.

Tip #2: Use natural light

Light is one of the most important regulators of our internal clock. When it gets light in the morning, the production of cortisol is stimulated and at the same time the secretion of melatonin is reduced. Therefore, it can help to get up with the sunrise or daylight, for example with the help of a daylight lamp or a daylight alarm clock. After getting up, it is advisable to open the curtains or blinds immediately and expose yourself to daylight in order to get fit more quickly.

Tip #3: Gentle alarm clocks

Loud, shrill alarm clocks can rudely wake you from sleep and disrupt the waking process by causing stress due to the sudden awakening. A better option is an alarm clock that gradually dims the light or uses soothing sounds. This mimics the natural start of the day and sunrise and gives your body enough time to adjust to being awake.

Tip #4: Drink and eat enough

Our bodies lose fluids overnight. That's why it's advisable to drink a glass of water immediately after getting up to replenish your fluid levels. If you're already a little more awake, you can have a healthy and balanced breakfast to ensure that your body and brain are supplied with new energy and that you're ready to start the day.

Tip #5: Exercise in the morning

Light physical activity such as stretching or a short walk in the morning gets your circulation going and helps you shake off persistent fatigue.

4. Conclusion

• The waking process is controlled by the internal clock and hormonal changes, especially by the two hormones cortisol and melatonin

• Waking up is a process. Heart rate, circulation and muscle activation increase gradually.

• Gentle awakening methods, light and morning routines can improve the process.

Best regards!