How to make those winter wake-ups easier

Struggling to drag yourself out of bed on these cold, dark winter mornings? You’re not the only one! With the days getting shorter and the nights getting longer, it's no surprise that many of us feel the urge to hibernate. In fact, the National Sleep Foundation has found that people need around two extra hours of sleep during the winter months. Our bodies thrive on sunlight to help kick start our day, so when it’s missing, our circadian rhythms can get thrown out of balance.

At Mattress Online, we know a thing or two about sleep. And we know how challenging those winter mornings can be – especially when you’re warm and cosy in bed. But don't worry, we’ve got some tried and tested methods to make waking up a little easier and help you beat those winter blues.

What is SAD?

Before we dive into tips, it’s important to mention Seasonal Affective Disorder (SAD). The NHS describes SAD as ‘a form of depression that comes and goes in a seasonal pattern’. SAD usually affects people during the winter months and is believed to be linked to the reduced sunlight hours. This reduction in sunlight can affect our mood, sleep, and energy levels, and is said to affect one in 20 people in the UK.

The symptoms of SAD are generally instances or prolonged periods of low mood, fatigue, and cravings for comfort food. If you experience any – or all – of the above, SAD could be the culprit.

If your symptoms are severe and are impacting your life, it’s wise to seek medical advice. However, for those suffering with a milder version of the winter slump, we’ve got some helpful ideas to get your mornings off to a better start.

Find out how to manage your SAD symptoms here.

5 tips for waking up happier in winter from Chloe Angus, Corporate Wellbeing Manager at Cavendish Cancer Care;

Ease into the day

Start your morning off right by prepping the night before. Set your heating to come on about 15 minutes before your alarm to warm your bedroom. Trust us, getting out of bed when your room is toasty is much easier than battling the cold!

Hydrate before you caffeinate

Before reaching for the coffee, try drinking a glass of water. Hydrating as soon as you wake up can help signal to your body that it's time to start the day, aiding your natural wake cycle.

Step into the light

Daylight is a natural mood booster, and it’s essential for regulating your circadian rhythm. Aim to get outside for some early morning sunshine or, if that’s not an option, try light therapy. A lightbox can mimic sunlight on particularly gloomy mornings and help to keep your energy levels in check.

Plan your day

Organising your day the night before can help to clear your mind, making it easier to fall asleep. Try prepping a delicious breakfast or schedule time to catch up with a friend. When you have something exciting (or at least productive) to look forward to, getting out of bed becomes a little more bearable.

Fuel your body with the right foods

What you eat can have a huge impact on your energy levels. A diet high in fruits and vegetables is vital as they have lots of body-loving vitamins and minerals, including vitamin C, which is vital for increasing your immune system in winter. Vitamin B12, found in dairy products, boosts energy and helps you feel more alert throughout the day. Similarly, your vitamin D levels can be increased by eating fish, cereals and red meat. You can also supplement your diet with specific vitamins or a multivitamin, to help boost these levels.

Light therapy: A boost for the winter blues?

Light therapy can be a lifesaver for those struggling with the mental health impacts of SAD. The idea is simple; sit by a certified SAD lamp or lightbox for 30 to 60 minutes each morning to mimic the benefits of sunlight. This light triggers your body to produce serotonin (the feel-good hormone) and reduces melatonin (the sleep hormone), helping to rebalance your circadian rhythm.

While the evidence is mixed, many studies show that light therapy can be effective, particularly if used consistently in the mornings. While it won’t cure SAD long-term, it can make those winter days a little brighter!

Know when to seek help

If you’re finding it difficult to cope and your symptoms of SAD are affecting your daily life, it’s important to reach out to a healthcare professional. Persistent low moods, lack of energy, and difficulty concentrating are all common symptoms of SAD, but they shouldn’t be ignored if they’re impacting your life.

You can read more of our sleep tips on our Sleep Journal pages.

References:

1. Everything You Need to Know About Sleeping in Winter
2. Overview - Seasonal affective disorder (SAD)
3. What is SAD, and how can you manage it?