As winter approaches and daylight hours decrease, many people find it difficult to get out of bed in the morning, due to the impact of darkness and cold weather on energy levels and mood, making the start of the day a daily challenge for some.
In this context, Shazna Khanom, clinical mental health lead at the British health insurance company Bupa, explained that reduced daylight hours during autumn and winter can affect energy levels, pointing to a series of practical steps that can help make waking up in the morning easier and boost alertness.
Here are 10 tips to overcome the difficulty of waking up in winter:
1. Stick to a consistent wake-up time
Maintaining regular wake-up times every day, even during winter, helps establish a healthy daily routine. Khanom advises sticking to your usual wake-up time rather than changing it with the onset of the colder months.
2. Turn on the lights immediately upon waking
Bright indoor lighting can help transition from sleep mode to getting ready for the day. Therefore, it is recommended to turn on the lights as soon as you get out of bed rather than relying on dim lighting.
3. Engage in morning physical activity
Moving in the morning, whether by exercising at home or going to the gym, is a way to help energize the body and prepare for daily activities.
4. Adopt a positive outlook toward winter
Instead of focusing on the cold weather and shorter days, try looking for the positive aspects of the season, such as enjoying a quiet and cozy atmosphere at home, which helps improve the daily experience during the colder months.
5. Set aside time for a calm morning
Giving yourself enough time to wake up and get ready without rushing helps reduce the stress of starting the day. This can be achieved by organizing morning schedules and avoiding piling up tasks right after getting out of bed.
6. Use essential oils in the shower
Some aromatherapy products can provide a feeling of freshness and alertness when used during a shower, while other types can promote relaxation as part of a bedtime routine.
7. Think about positive things to look forward to during the day
Thinking about activities, meetups, or tasks you look forward to accomplishing can provide an extra incentive to get out of bed, rather than dwelling on the difficulty of waking up or the cold weather.
8. Prepare a healthy breakfast
Planning a balanced breakfast that you enjoy helps make the start of the day more appealing, while also making eating part of a consistent morning routine.
9. Drink water regularly
The desire to drink water can decrease during winter compared to warmer months, so it is important to pay attention to bodily hydration and drink water regularly, including during the morning hours.
10. Get exposure to daylight
Khanom advises going for outdoor walks whenever possible, as exposure to natural light can help boost mood. Available daylight hours can be utilized by setting aside time for walking or outdoor activities.
These tips suggest that making simple adjustments to daily routines can help make waking up in winter easier, by regulating sleep and wake schedules, increasing physical activity, taking advantage of natural light, and setting up a calmer, more positive start to the day.
