Waking up in the winter can be tough. Opening your eyes in a dark room, sticking your foot out from under the covers to face the winter chill, and pulling back the curtains to see the gray sky is all it takes to get back under the covers. And motivation aside, waking up in the dark can be physically more difficult, as it disrupts our body’s circadian rhythm. So how do you force yourself to get out of bed when it’s dark outside?
ContentHow to force yourself to get out of bed when it's dark outside: go to bed at the same timeTip 2: get as much sunlight as possibleHow to force yourself to get out of bed when it's dark outside: eat dinner earlierTip 4: keep your bedroom cool at nightHow to force yourself to get out of bed when it's dark outside: buy a solar alarm clockTip 6: plan something you really look forward to every dayHow to force yourself to get out of bed when it's dark outside: get up one minute earlier every day
WomanEL will share with you tips from sleep experts. Their tricks will make your winter awakenings easier and make the transition from night to day smoother.
How to make yourself to get out of bed when it's dark outside: go to bed at the same time
Dr. Kat Lederle emphasizes the importance of establishing a regular light and dark schedule throughout the winter. This is necessary to keep your body clock in a regular rhythm.
According to Lederle, there are two simple ways to achieve this. “First, you need to establish a regular bedtime and wake-up time and stick to it seven days a week. You can make it a little more flexible than in the summer. In the winter, we often need a little more sleep, so give yourself that time.”
She continues, “Get light in the morning by going outside, standing by a window, or using a lightbox. Also, avoid blue light in the evening and ask yourself: “Do I really need to search the Internet for this news or handbag right now?”.
Tip 2: Get as much sunlight as possible
Sleep expert Hope Bastin says getting sunlight during the day is an important part of getting a good night's rest. She recommends getting some daylight as early as possible, whether it's taking a walk or jog outside first thing in the morning or using a SAD lamp while it's dark.
“A SAD lamp for those dark, heavy morning climbs can work wonders.” Light therapy lamps have been shown to help people who suffer from winter blues. They are effective in suppressing the release of melatonin, which in turn helps relieve fatigue and feelings of depression,” says Bastin.
During the day, if you work from home, she also recommends following the natural light in your home. “While not all of us have a lot of opportunities, if you have the opportunity to follow the sun by moving around the house throughout the day, sitting by a window or in areas with more natural light, it will help keep your energy levels up. Or, if you have a bright and spacious cafe nearby, break up the day with a brisk walk and relax for an hour or two.
How to force yourself to get out of bed when it's dark outside: eat dinner earlier
Lederle recommends paying attention to your eating habits if you have trouble waking up in the morning. This is because a regular eating pattern helps keep your body in a healthy state and promotes good sleep. “Eat breakfast within an hour or so of waking up. And eat dinner no later than three to four hours before bed.”
“A healthy, balanced diet looks different for different people. But cutting back on processed foods and increasing your fiber intake can be beneficial for metabolic health and sleep.”
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Tip 4: Keep the bedroom cool at night
If your bedroom is cool, you will sleep better and wake up better, Source: freepik.com
Bastin says it is important not to overheat at night. After all, this can put the body in a state of disarray when it is time to wake up. “Overheating is one of the biggest barriers to restorative and quality sleep,” she says. Back in 2020, one study concluded that sleep problems are increasing because some homes are too warm at night.
Bastin recommends turning down or turning off the heating at night, and looking into thermostatically controlled bedding that can cool the body if the temperature gets too high (and warm it if it drops too low). If you don't live in a very noisy or polluted area, consider sleeping with the window open.
How to force yourself to get out of bed when it's dark outside: Buy a solar alarm clock
No one likes to be woken up by a beeping alarm clock. And Stephanie Taylor, former CEO of online retailer StressNoMore, says making it easier to wake up could be the secret to getting out of bed in the morning.
“Consider purchasing a wake-up light to make the morning struggle easier, especially during the dark winter months. They emit a soft light that mimics the sunrise. This helps your body’s wake-up hormones reach optimal levels by the time your alarm goes off,” she explains.
“Many of these lights also come with gentle wake-up sounds, such as birdsong, as well as sunset settings to help you fall asleep faster and get a good night’s rest by boosting your levels of the sleep hormone melatonin.”
Tip 6: Plan something you really look forward to every day
Try this game for mind to make yourself look forward to waking up. Lederle believes that filling your day with a sense of “meaning and satisfaction” can increase your motivation and make your body wake up more easily.
It can be anything from a movie with a friend or a trendy Pilates class to your favorite breakfast.
How Force yourself to get out of bed when it's dark outside: Get up one minute earlier every day
Taylor also recommends trying this great trick. It involves setting your alarm clock back one minute each day, gradually allowing your body to get used to the earlier wake-up time.
“If you've found a time when you wake up easiest but want to wake up earlier, start setting your alarm clock back one extra minute each day,” she says. “It'll take you longer to save a significant amount of time in the morning. But by gradually reducing the time, your body will find it easier to adjust.”
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