8 tips to feel more alert on dark mornings

Tired woman yawning while using mobile phone on bed at night

It’s morning, but it feels like the middle of the night. This way you can wake up with more energy on dark days. (Getty Creative) (d3sign via Getty Images)

Rise and shine? This can be difficult when your alarm goes off and it is still so dark outside that you have to ask yourself: Is it morning at all? With the sun rising later this time of year, the motivation to jump out of bed and start the day with gusto goes out the window, replaced by the urge to pull up the covers and go back to sleep.

It may also make you feel dizzy and disoriented sleep inertia, which is often associated with people who work night shifts (while they might otherwise be sleeping), but can also be caused by time changes. “When the clock changes, especially during daylight saving time, it upsets you circadian rhythmthe body’s internal clock that regulates sleep-wake cycles,” says Shelby Harrisa licensed clinical psychologist and director of sleep health at Sleepopolis. “The sudden change breaks the alignment between your body’s natural rhythm and the external environment.” So it makes sense that fighting the urge to stay in bed is more challenging than usual.

The good news is that Summer time is coming to an end this weekend, and December’s winter solstice will eventually usher in brighter mornings. In the meantime, experts say having solid morning and night routines can help you wake up less gloomy. Here are 8 things you can do to manage the morning rut on dark days.

It may seem obvious, but the first rule of waking up easier is wake up. The research on the effects of hitting the snooze button (once, twice, maybe a few times) is mixed; some studies suggest that delaying your wake-up can help you be more alert, while others say it is disruptive. Sleep expert Harris falls into the “avoid it” camp.

“Hitting the snooze button may feel like a quick fix for those groggy mornings, but it can really disrupt your sleep cycle,” she says. “Each time you fall back asleep, you interrupt your body’s natural circadian rhythm, which can leave you feeling even more tired when you finally wake up. Think of it as taking small sips of sleep instead of enjoying a full night – you miss the deeper rest your body craves.”

Her advice? “Set your alarm for the latest time you can wake up without rushing” – which should be a signal that it’s time to get up now. And if you’re constantly tempted to hit the snooze button in the morning, Harris says it could be “a sign to reevaluate your bedtime.” She notes, “A consistent sleep schedule can really help you wake up more rested.”

Waking up to natural light signals to our brain that it’s time to get up, and if it’s not, it can disrupt our circadian rhythm and make it harder to start the day. In the absence of sunlight, research has discovered that sunrise simulation lights – such as a sunrise alarm clock – can make people feel more alert when waking up.

however, it’s still useful for getting the real stuff. Dr. Allie Sharma, a psychiatrist and co-founder and chief physician of Being healthyrecommends soaking up some sun if it does eventually appear. “Go outside for five to 10 minutes when the sun rises to aid melatonin regulation,” she tells Yahoo Life.

It’s easier to get out of bed when you wake up to something you enjoy, like the hot coffee you made the night before, an early morning walk with friends, an episode of your favorite TV show before bed. you’re done. to get ready for work or even a luxurious bath gel that makes your daily shower feel like a trip to the spa.

Get your body moving

Your Blood flow in the brain slows down during sleep, making you less alert when you first wake up. However, physical activity helps circulate blood and oxygen again.

“Moderate exercise promotes wakefulness, increases blood flow, and isn’t so strenuous that you want to sleep immediately afterwards,” says Maj. Allison Brager, a neuroscientist who serves as head of the Sleep Readiness leadership for the Army Health and Holistic Fitness (H2F) program. Even bed extends or light morning yoga can help you regain the mental clarity you need to get on with your day.

If you’ve ever splashed cold water on your face to help you recharge, you might be on to something. There is some research to support applying a cold, wet cloth or running a fan to improve wakefulness after a nap, so it stands to reason that drinking cold water, opening a window or jumping into a sturdy shower can activate your nervous system and perk you up when you wake up in the morning.

However, during the cold weather months, some people may struggle with the cold and seek comfort and warmth under a fluffy blanket. “No one wants to leave a warm bed in a cold room,” says Dr. Ken Zweig, an internist at Northern Virginia Family Practice Associates. He suggests using heat to create an inviting atmosphere that encourages you to get out from under that duvet. “Make sure your heating is on (about 15 minutes) before you wake up, or put a warm bathrobe and slippers next to your bed.”

Have breakfast can help increase energy levels, but it’s best to do it move away from sugary cereals and other sugary treats which can affect your ability to wake up fully and stay alert throughout the day. Instead, try to have a balanced breakfast complete with protein, fiber and carbohydrates, suggests Nada Maysa registered dietitian and trained chef.

“These nutrients work together to create a complex meal that slows digestion, resulting in a slow and consistent release of energy levels (and) keeping you sharp and focused all day long,” Mays tells Yahoo Life. “One of my favorites is a two-egg omelette with vegetables, whole wheat toast and clementine.”

Another excuse to eat early? Research has found that eating breakfast shortly after waking up, and not eating after a certain hour in the evening, can promote sleep, making you feel better rested. And don’t forget that all-important first cup of coffee to help you wake up – although it is also advisable to give yourself a caffeine curfew (for example, no coffee or tea after 2pm) to avoid poor sleep.

Sometimes the anxiety that comes with intimidating tasks only makes dark mornings feel even gloomier. Additionally, people with anxiety or depression have low motivation or physical symptoms like pain that make waking up feel particularly overwhelming, Harris says. “At times when your mental state makes it difficult to get out of bed, try focusing on small, manageable steps,” she suggests.

Start by shifting your attention to one simple task, such as sitting up straight or putting your feet on the floor. If you focus on the physical aspect of waking up, it can feel like a goal within reach. Deep breathing can soothe overwhelming feelings about other big tasks and bring a sense of calm.

Does the song or sound you wake up with make a difference? Maybe. A small Australian study found that participants with more melodious alarms reported feeling more alert in the morning than those who started the day with a loud chorus of beeps. It’s possible, Brager suggests, that waking up to songs that you can easily hum and that you don’t find upsetting may be less likely to trigger cortisol, the stress hormone, and make for a smoother start.

Finally, Brager emphasizes that a good start to the morning often starts the evening before. The biggest predictor of next-day performance is how rested a person feels, and that’s all determined by great sleep hygieneshe notes.