Due to fewer daylight hours and later sunrises, there are fewer hours of daylight each day. Our bodies use sunlight as a cue to initiate their daytime circadian rhythms. It is natural for our bodies to want to sleep later as the sun rises later in the day. When you don’t have sunlight to kickstart your system and suppress melatonin (the sleeping hormone) while increasing cortisol (the alert hormone), getting up can be tough.
When you’re skipping fresh fruits and veggies, eating too many sweets, and not exercising as much as when it’s warmer, your energy levels may plummet. As a result, low energy makes it harder to get up when the alarm goes off early in the morning.
1. Lighten Up Your Morning
Despite the temptation to remain hidden under the covers, the sooner your body realizes it’s time to get up, the quicker your mind will follow. If you turn the lights down, you will likely feel sleepy. Even if it seems painful, flood the room with light.On those dark mornings when you really struggle with this, there are some handy night lights that work on a timer and gradually become lighter until it’s time to wake up. Also, you don’t have to make the tortuous decision to turn the light on.
2. Stick to Your Sleep Schedule
Regardless of the season, it’s crucial to stick to a routine sleep schedule in order to get a good night’s sleep. In the winter (and really, any time of the year), setting a bedtime and wake-up time can be beneficial, as it creates a natural rhythm for your body.3. Be Prepared
It’s hard to get out of bed when you’re lying in bed, thinking about all the things you need to do in the A.M. This could include taking a shower, walking the dog, choosing an outfit, packing lunch, or preparing for a presentation. In addition, you may have trouble staying awake in the morning due to sleep inertia.Therefore, Dr. Charles Bae, a neurologist with Penn Sleep Centers, suggests crossing some things off your list the night before.
4. Have a Drink
Immediately after waking up, drinking water will stimulate the body and keep you awake. That’s why my nightstand always has a glass of water on it, ready to drink in the morning.5. Take a Morning Walk
“The morning sun hits the receptors in your eye called melanopsin. That blue light detector tells the suprachiasmatic nucleus in your brain that it’s daytime, and you start making different hormones and neurotransmitters to wake you up for the day,” explains cardiologist Michael Twyman, M.D. Natural blue light from the sun promotes a healthy sleep cycle, helps boost alertness, and even elevates mood. The fact is, going for a walk in the morning can help you start the day more relaxed as opposed to scrolling through social media or watching a show on television in the morning.6. Eat an Apple
As the saying goes, “an apple a day keeps the doctor away.” But did you know that it originated in 1866 as a Pembrokeshire proverb but was first coined in 1913? A better question, though, is this fact or fiction?It turns out that apples are amazing for waking you up in the morning. Apples are high in natural sugars, which help you wake up, but the real benefit of eating them in the morning is that their energy slowly awakens your body.
7. Resist Hitting Snooze
Again, who wants to get out of bed when it’s freezing outside? However, you need to resist that temptation to fall back asleep.It might be detrimental to your sleep health to hit snooze, according to the Cleveland Clinic. By expecting the extra minutes, your brain might condition itself to expect more time. It’s also a waste of time to sleep for such a short period, as it is not actually restful. It is possible that you will feel more sleepy afterward.
“Get up and do some jumping jacks,” Angela suggests. Take a cold shower or splash your face with water. “Anything to get yourself out of bed and feel a bit more energized,” she adds. “It can be hard at first, but your body will thank you later.”
In addition, avoid annoying talk news or blaring alarms at the start of the day. Make your alarm soothing and upbeat instead. Listening to one of your favorite songs or listening to a funny podcast will make getting up much simpler.
8. Activate Your Nostrils
Hafiz Shariff, sleep expert and founder of Owl + Lark, recommends using stimulating scents, such as peppermint, rosemary, or orange, “to help stimulate the brain and get you energized for your day.” A digital oil diffuser can be used to achieve this, set to turn on ten to thirty minutes before your alarm clock.9. Maintain Your Body Temperature
Is there anything worse than shivering in bed because you’re too cold? If this describes you, it’s time to take control of your body temperature before you go to sleep.In the winter months, our bodies tend to cool down while we sleep, so you may notice a chill or draft while sleeping. To counter this, consider investing in a winter duvet. They’re thicker and warmer. There are even some that come in two halves, so you can wear a lighter one in the summer and a thicker one in the winter.
10. Take Time to Reflect
There are a number of cognitive benefits associated with mindfulness practices, especially practicing simple meditation techniques.Why?
11. Get Your Day Started With Upbeat Music
As well as healing, music can help you develop a rhythm physiologically. You can get your blood pumping and your lungs breathing by listening to music as your brain and body wake up.- Reduce stress
- Lower anxiety
- Improve mood
- Boost creativity
12. Have Something to Look Forward To
Focusing on something you want to do rather than drudgery makes getting out of bed easier. As such, get yourself into the habit of setting aside a few minutes each morning for a ritual that makes you eager to get out of bed.Perhaps it’s a cup of coffee in bed, a short YouTube, or a soothing shower. If ritualistic rituals aren’t your thing, consider a reward for waking up. There may be a chapter in that book you can’t put down you’d like to read, or perhaps you’d like to indulge in a more lavish breakfast than usual.
Whatever it is, make sure you give yourself something to make your day a good one.
