During the winter, Brits spend an extra 16 minutes in bed before getting up to face the cold. But what can we do to reduce that feeling of dread and start waking up fresh and motivated?
Experts have shown that starting your morning on a positive note can drastically improve your mood over the course of the day. While we often dismiss the importance of a stable routine, allowing our bodies to adjust to regular habits is crucial for maintaining long-lasting health.
To help you start your mornings feeling bright and energised, Dr Hana Patel, resident sleep expert at Time4Sleep, shares her top six tips for getting out of bed as the temperatures continue to drop.
1. Don’t snooze your alarm
Dr. Patel explains: “Your circadian rhythm is what naturally regulates how tired or awake you feel. When you constantly snooze your alarm and allow yourself to dip in and out of very light sleep, your natural rhythm gets confused. This means that your body isn’t sure when it’s supposed to go to sleep and when it’s supposed to be awake.”
“Not only does snoozing have a negative impact on your ability to wake up, but it can also affect your ability to sleep. The longer you snooze, the harder it might be to go to bed at a reasonable hour.”
2. Create a morning routine that you look forward to
Dr Patel says: “The most foolproof way to start enjoying your mornings is actually quite simple. The secret is creating a morning routine that makes you happy, whether that means reading, having a cup of tea in bed, cooking yourself a nice breakfast or enjoying a hot shower.”
“Some people may want to take more time for themselves in the morning and start on some errands or hit the gym, while others may prefer a more efficient routine. Do whatever works best for you, but remember to allow yourself ample time to avoid any stress or rushing.”
3. Put your heating on a timer
Dr Patel shares: “While some people find it easier to embrace the cold and wake themselves up more abruptly, many of us prefer waking up slowly and gradually. If your main struggle with waking up around this time of year is the cold, I would recommend putting your heating on a timed cycle so that it starts warming up the house around 30 minutes before you get up.”
“While young people may feel comfortable sleeping at slightly lower temperatures, heating your home to at least 18°C is particularly important if you have reduced mobility, are 65 and over, or have a health condition such as heart or lung disease.”
4. Try using a SAD lamp
Dr Patel explains: “Light is one of the main ways our brain can tell whether or not it’s time to wake us up. This is why darker mornings can feel much tougher to manage, and you may find yourself feeling extra tired. One way of fixing this might be to try a Seasonal Affective Disorder (SAD) lamp, a device that emits bright light in order to promote wakefulness.”
“These types of lamps can be especially useful if you set them to brighten gradually in such a way that they mimic the sun’s natural glow, allowing you to experience a natural wake cycle even when it’s still dark outside.”
5. Wake up at the same time every day
Dr Patel says: “Even though it may be tempting, try to resist having a lie-in on the weekends and instead, continue to get up at the same time every day. Doing this will help your body build important routines while allowing you to wake up feeling much less groggy. This is due to your body being used to finishing its last REM cycle at the exact same time every morning.”
“Having said this, don’t worry if you’re a little bit off every now and then or if you have a few long nights every month. The key here is to build consistent habits, not to achieve perfection.”
6. Avoid alcohol before bed
Dr Patel says: “In order to feel properly rested when you wake up, it’s best to avoid alcohol at least four hours before you go to bed, as it can fragment your sleep phases, leaving you feeling sluggish in the morning. If you do want to have a few drinks after a day at work, make sure you pair them with water to allow your body to rehydrate itself.”
“Always make sure to be careful when combining medications with alcohol, particularly sleeping pills, as these are also depressants and can make it difficult for people to breathe during the night. If you snore or have a condition such as sleep apnoea, combinations such as this can become very dangerous, so remember to steer clear.”
