With winter rapidly approaching and darker mornings becoming part of the daily routine, pulling yourself out of bed can begin feel more difficult than usual.
Shazna Khanom, head of clinical mental health at the health insurance company Bupa, explained that the reduced daylight hours across autumn and winter could noticeably impact our energy levels.
"The darkness doesn’t just impact people’s mood, it can also change their energy levels and make them feel slower. We often interpret this slowness as laziness and sluggishness, which can have a spiralling effect," Khanom said.
If you are having a hard time waking up on winter mornings, you are certainly not alone, as it remains a widely shared experience. Try these 10 practical tips which may help to make early starts much easier...
1. Try to wake up at the same time every day
“Carry on waking up early if that’s what you usually do,” Khanom suggested. “This regularity can help get our body into a healthy routine.”
2. Put the lights on
“When it’s dark some people put dimmed lights on, but I would recommend putting all the lights on straight away to help you wake up,” says Khanom.
3. Move your body
“Any movement that you can do in the morning, whether it is at home or at the gym, will help get your body fired up for the day,” Khanom said.
“If you like to run outside in the mornings, you might want to consider adapting what you’re wearing. Dress a bit warmer and wear a head torch. It’s all about prepping yourself and making the intention to do it.”
4. Try to reframe your mindset
“Lots of people have a doom and gloom perception about the colder months, but I would try to reframe this into something positive,” Khanom advised.
“Think about how you can embrace the darkness and the cosiness of the colder months. For example, you could put a candle on and create a cosy atmosphere.”
5. Allow yourself time for a slower morning
“Give yourself time to get ready slowly,” Khanom said. “You might want to make yourself a cup of tea, put the radio or an audio book and do your make-up slowly. Carve out that time to help you feel good, presentable and ready for the day so you don’t have to rush.”
6. Add aroma therapy oils to your shower
“Some aromatherapy products are good for calming you down for sleep, but others do the opposite and can help you feel more refreshed and awake,” Khanom said.
“Little tweaks like that can really help in the winter months.”
7. Focus on something that you are looking forward to
“Think about some things that you are really looking forward in the day ahead,” Khanom advised.
“For example, there might be a colleague that you are really looking forward to seeing in the office or maybe you have arranged to do something fun after work.
“Think about these positive things and really immerse yourself in that feeling.”
8. Prepare a good breakfast
“A good healthy breakfast is always a great start to the day, so prepare some porridge or a cooked breakfast that you will enjoy,” Khanom suggested.
9. Stay hydrated
“We tend to be less good at drinking water in the winter months, so remember to stay hydrated and drink some water when you wake up,” Khanom said.
10. Get some daylight when you can
“Try to get outside for a walk when you can,” Khanom recommended. “At least 20 minutes a day out in natural light can really help.
“Wrap up warm and take an umbrella if it’s raining. There will still be daylight on a cloudy day that will have a beneficial impact on your mood.”
However, if these tips don’t help and you continue to struggle, don’t be afraid to reach out for support.
“If you feel down every year when winter comes around and you are really struggling and it’s impacting your relationships, work and family life, do seek professional support,” advises Khanom.
“Seeking help can be the difference between you getting on top of it really quickly and being prepared for it the next year, or continuing to struggle throughout winter.”
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