Cara Tucker

The reduced daylight hours and colder temperatures in winter can make getting out of bed in the morning a struggle, and even more so if you’re a night owl. Read on for some tips on how to power up your winter morning wake up routine.

1. Have a gentle wake up

Being woken up abruptly by a harsh alarm sound makes for a stressful start, and can increase the chance of experiencing sleep inertia, the groggy feeling when you first wake up that causes temporary impairment in physical and cognitive function. If you need to set an alarm to wake, use one with a gradually increasing volume, and opt for calmer tones, or even your favourite feel-good song to lift your mood. A sunrise alarm clock with a gradually brightening light can help ease you out of sleep gently by mimicking the normal alerting signals of natural sunlight when it may still be dark outside.

2. Avoid hitting the snooze button

Although tempting, those extra minutes of snooze time can end up prolonging the feelings of sleep inertia mentioned above. It may help to keep your alarm out of reach of your bed, so you will have to get up to turn it off.

3. Consider the temperature of your environment

While sleep quality is generally better in a cool environment, getting out of a warm, cosy bed into a cold room can feel unpleasant and reinforce associations of discomfort and dread with getting up in the morning. Consider setting the heating system to come on before you are due to wake up so that the room is comfortable and warm when you need to get up.

4. Get out of bed as soon as you wake

Changing position from lying to upright helps signal your body to become more alert. If you are like me and savour the comfort of the bed, wrap yourself in a comforting blanket, dressing gown or onesie as you get up to begin your morning activities and get dressed into your day clothes later. Keep your clothes near the radiator so they are warm and ready to wear.

5. Get exposure to sunlight as soon as you can

Open the curtains or turn on bright lights when you get up to help you wake up. Exposure to bright daylight in the morning helps set our circadian rhythm, the internal clock that affects our bodily processes and behaviours throughout the day. Even on dull days it is important to get outside into daylight as direct natural light is always better than artificial light or light coming through a window.

6. Engage in alerting activities

Exercising in the morning has been shown to increase mood and alertness, while also contributing to good sleep at night and good overall health. A brisk walk or other exercise outdoors can double up the benefits of getting exercise along with morning light exposure. A refreshing shower in the morning can help to energise you ready for the day, and can be combined with revitalising fragrances or aromatherapy such as mint and citrus. Even having an uplifting music playlist for the morning can help get you going.

7. Drink a glass of water

Hydrating your body first thing in the morning helps to counteract feelings of tiredness, grogginess and dizziness that can be made worse by dehydration. A cool glass of water can make you feel more alert and help kick start your metabolism.

8. Have a nourishing breakfast

Your body needs energy in the morning to kickstart metabolic processes and the digestive system, which also supports the circadian rhythm. Avoid sugary breakfasts which can cause sugar spikes and crashes, and reduced satiety, leaving you feeling hungry again sooner. A healthy breakfast can include a variety of proteins, complex carbohydrates, fibre, fruits and vegetables, and low-fat dairy.

9. Include something to look forward to

Add something enjoyable to your morning routine that you will want to wake up for. This could be a morning ritual, something as simple as having your morning coffee in a special mug while sat in the garden, a gentle yoga or stretching routine, or a morning meditation. It could be checking in with a friend, or some quiet time to yourself to do some reading, or a pampering facial routine. No time for this, you say? – see our last tip.

10. Prepare the night before

Preparing by packing your bag, making your lunch and laying out your clothes the night before can buy you more time in bed so you don’t have to wake up as early, but it can also buy you time in the morning so you don’t feel rushed and do that thing that you were looking forward to. Planning the night before can also alleviate any worries which could disturb your sleep and make you more tired for the morning, as well as ensuring you allocate enough time for your morning routine.

Winter mornings can be challenging, but with a few simple adjustments, you can make waking up feel more energising and enjoyable. By incorporating these tips into your routine, you’ll set yourself up for a smoother, more positive start to each day – even in the colder months. Try implementing one or two changes at a time, and soon you’ll find yourself breezing through those winter wake-ups with ease.

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