Waking Up in The Winter Time
The great British wintertime means many things - Christmas, snow, and cold dark mornings. And whilst some may love it, many others loathe it. In fact, a previous study revealed that more than half (56%) of Brits think that winter is one of the worst things about living in Britain.
And with daylight savings time changes, dropping temperatures, and seasonal illnesses such as cold and flu, there are a multitude of reasons as to why waking up in the winter is a challenge. Here at Laud Sleep, we get it.
The Science of Waking Up in The Winter
When it comes to the science of waking up, there’s a lot more to it than just opening your eyes. In fact, sleep psychology and most importantly, sleep science, plays a huge part in how we wake up at different points in the year.
In the cold, winter months, us Brits can find ourselves with as little as 7-8 hours of sunlight per day - which seems like nothing compared to the 15-16 hours of sunlight in the summer. And this lack of sunlight affects one major hormone in the body: melatonin, the hormone that our brain produces in response to darkness.
In short, less sunlight means more melatonin, which makes us drowsy and fatigued. Less sun exposure can also affect our Vitamin D levels, and make us more receptive to SAD (Seasonal Affective Disorder).
We also spoke with Dr Sham Singh, a psychiatrist at WINIT Clinic, who explained: “Waking up in winter is quite a challenge, as lesser natural light in winter impacts our circadian rhythm, or internal clock, which controls sleep and wakefulness.
“Psychologically, cold and dark winter mornings can exacerbate lethargy, low motivation, and even symptoms of seasonal affective disorder.
“This lack of sunlight can significantly lower serotonin levels, a neurotransmitter critical in regulating mood, appetite, and energy, so it might be challenging to maintain a positive outlook or feel energized”.
So, there’s a real reason as to why it's hard to wake up in winter, besides the obvious mental battle to leave our cozy beds in the morning, and the team here at Laud have shared our top 5 tips to wake up in winter.
5 Tips to Wake Up in Winter
1. Don't hit the snooze button!
As tempting as it can be, hitting the snooze button is one of the worst things you can do when trying to wake up - no matter how good those extra 10 minutes might feel like at the time.
A tip from Laud Sleep is to move your phone or alarm clock across the room so it’s out of reach. This way, when your alarm goes off, you have to get up to switch it off - meaning that you’re immediately up and out of bed.
It’s also a good idea to make the bed as soon as you do this to stop any temptation to get back in.
2. Drink water first thing in the morning
A simple and easy way to get the body and brain active in the morning is to drink a cup of water. Water plays a huge role in the functions of our body, as well as our overall health, including bringing nutrients to cells, protecting joints and organs, and regulating and maintaining body temperature.
By drinking a cup of water first thing in the morning, you can immediately stimulate your system, which can help to feel more active.
Whilst for many people, a cup of coffee is the best morning beverage, this can actually dehydrate you, and increase stress levels, so it’s best to stick to a glass of water first thing.
3. Let as much light in as possible
While a dark room is the key for getting to sleep,, a good way to wake up can be to leave your curtains or blinds open slightly to let in any natural morning light.
This, in turn, can make it harder to get back to sleep, and let your brain know that it's time to rise and (literally) shine.
However, obviously, in the winter, the sun rises later in the day - which isn’t helpful for those that still need to be up in the early morning. To counteract this natural occurrence, you could invest in a sunset lamp - a popular tool that has increased in popularity in recent years. These lamps gradually get brighter in the mornings, so when it isn't sunny, you still feel like it is.
4. Sleep in a cooler room
Whilst this tip may seem a bit odd during the colder months, sleeping in a cooler room is an effective way to get a good nights’ sleep, allowing you to wake up feeling well rested and ready for the day.
Sleeping in a warm environment can disrupt your sleep in a variety of ways - such as waking up sweaty and uncomfortable, and being dehydrated through the night.
To combat this, turn off your central heating before going to bed, or invest in a bedroom fan if you need some extra cooling.
You could also invest in quality bedding, such as bamboo bedding, which is temperature regulating for our bodies. Creating the perfect sleep environment is a key way of helping yourself feel more rested in the mornings - and so, makes waking up an easier task.
5. Plan your day
Finally, planning your day the night before can help you to feel more motivated in the morning. Something as simple as laying out your outfit or planning a morning workout is all it takes, and this can make your morning feel structured, and will save you time in the morning - allowing you to spend more minutes in bed.
Planning a good, healthy sleep routine and morning routine can make your mornings run smoother, and not as chaotic.
Dr Singh commented: “Developing a morning routine that includes things you want to do - for example, savoring a hot, healthy breakfast or reading something inspiring - can help balance out the aversion to getting out of bed.
“For those who are severely affected by SAD symptoms, seeking a consultation with a mental health professional may further benefit them through the use of treatments such as CBT for SAD or more intense light therapy.”.
