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Sleep problems worsen in winter. When it’s dark and cold outside, it’s tempting to turn off the alarm and stay in bed as long as possible. Here’s how to feel refreshed in the morning during this season and make waking up pleasant and easy.
The body follows circadian rhythms — fluctuations in the intensity of various processes within a 24-hour cycle that influence mood and well-being. These rhythms are regulated by hormones, and one of them, melatonin, governs sleep.
Melatonin production is linked to light. Through evolution, humans have synchronized with nature: typically, we wake up with the sunrise and fall asleep at nightfall. Bright light inhibits melatonin production, while darkness encourages it.
Today, many factors besides light intensity affect sleep quality, potentially causing sleep deprivation or even insomnia. The tips below can help avoid these issues.
A consistent sleep routine keeps circadian rhythms in balance. Scientists have found that maintaining a schedule is as vital to mental and physical health as sleep duration. In simple terms, the body thrives on regularity.
Go to bed and wake up at the same time, both in summer and winter. It may be challenging at first, but your body will adapt over time. Avoid napping during the day, but if absolutely necessary, limit naps to an hour and never sleep after 3:00 p.m.
Waking up at the same time each morning is equally important, especially in winter when the days are shorter. This includes weekends — try to wake up at the same hour as on weekdays, and even if you are eager to place a bet via your 22Bet login at 2 a.m., you should postpone this till next evening.
Lighting plays a key role in melatonin production and facilitates both falling asleep and waking up. However, it’s not just the presence or absence of light that matters, but also its temperature and intensity.
In winter, when it gets dark early, use warm, dim lighting in the evening to prepare for sleep. Smart bulbs can help achieve the desired effect. Avoid cool lighting at night, as it hinders melatonin production. This is why gadgets offer a "night mode," softening and warming screen light. Activate it if you use devices in the evening.
For sleeping, complete darkness is best. Research shows that simply closing your eyes may not suffice, so blackout curtains or a sleep mask can help.
On winter mornings, when it’s still dark outside, surround yourself with bright, cool light. Daylight lamps, smart bulbs, or wake-up lights that gradually brighten to simulate sunrise are excellent options. These tools reduce sleep inertia, which can leave us feeling groggy during short winter days.
Unhealthy habits are enemies of good sleep. Smokers fall asleep less easily, sleep less, and wake up feeling unrefreshed. Non-smokers fall asleep faster, have fewer nightmares, wake up less often, and feel more energized in the morning.
Alcohol is trickier. It may help you fall asleep faster but significantly worsens sleep quality, disrupts circadian rhythms, and interferes with melatonin production.
Some people can drink coffee at night and still sleep soundly, while others toss and turn after an afternoon espresso. Reactions to caffeine vary, but studies show it generally degrades sleep quality, even if you don’t notice. If quitting coffee isn’t an option, try switching to decaf.
Work and family concerns often keep us awake — thoughts of taking the child to the doctor, preparing a report, or visiting a parent can weigh on the mind. To avoid this, plan your day the night before by jotting everything down in a notebook or your phone. This helps "offload" worries and start the day with clear priorities.
Even on the coldest nights, air out your bedroom before bed or leave a window slightly open for ventilation. Winter heating can dry out the air and overheat your home.
Studies suggest the ideal sleep temperature is between 18°C and 20°C, as temperatures above 23°C negatively impact sleep quality. Keep cozy clothes like a sweater or warm socks ready for the morning to ease the transition from your warm bed to a cool room.
If you enjoy aromatherapy, try using lavender oil in the evening. Research shows it can lower heart rate and promote deeper sleep. Add it to a diffuser or humidifier. In the morning, invigorating scents like mandarin, lemon, or ylang-ylang can help wake you up.
Exercise improves sleep quality, and some doctors recommend physical activity for those struggling with insomnia. Movement is also an excellent way to wake up in winter. If you’re not up for a full workout, just stretch, bend, shake your arms and legs, or jump in place. This will help warm up your body and boost alertness.
Breakfast is often called the most important meal of the day. After a night’s rest, it raises blood glucose levels and provides energy. Don’t skip breakfast or eat it on the go. Opt for a balanced meal with proteins, fats, and fiber. Great options include scrambled eggs with vegetables, avocado or cheese toast, oatmeal with butter, or stuffed pancakes.
Experts recommend an evening shower for those struggling with insomnia and a morning shower for those who find it hard to wake up. A warm shower at night helps you relax and fall asleep faster, while a cool morning shower energizes and invigorates.
Perhaps the most important rule: make waking up a pleasant experience and the start of your day as comfortable as possible.
Wake up a little earlier to spend time on yourself. If it’s still dark outside, light candles or incense, put on headphones with your favorite music, drink coffee, or dedicate 15 minutes to reading. Avoid checking work emails or messages. Regularly doing something you enjoy in the morning can transform your routine over time, making mornings feel rewarding instead of rushed.
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