How to Get Out of Bed in the Morning in Winter – Guest Blog From The Sleep Charity

When the clocks changed in October, cold, dark evenings and mornings began. As did the struggle of getting out of bed during the long winter months. People naturally want to spend more time in their beds during this time as less sunlight means your brain produces more of a hormone called melatonin, which makes you feel more sleepy.

Advice from our partner, The Sleep Charity

Few people enjoy waking up in the morning, but for some, the feeling is much worse. We’ve partnered with The Sleep Charity to provide expert advice on getting out of bed in winter when all you want to do is stay curled up under the duvet.

There are several reasons why we are more tired and need more sleep as we head into the colder, darker months. These include having less exposure to sunlight during the day. Low light decreases serotonin which regulates mood and can disrupt the circadian rhythm. This is otherwise known as our internal body clock, telling us when we need to be awake and when we need to sleep. Darker evenings also signal the body to produce melatonin (the sleep hormone) earlier so we feel tired and ready for bed.

We also find our lifestyle habits change which can affect energy levels. We tend to exercise less, spend less time outdoors and are more tempted by comforting food.

8 tips on how to get out of bed on dark, cold, winter mornings:

1. No one likes to get out of a warm, comfy bed. So, make sure you set your heating to come on at a certain time so it’s warm when you get out of bed.
2. Don’t be tempted to press the snooze button either! If you press the snooze button, your brain knows it’ll go off again. You won’t get any of the deep, resting slumber in between snoozes. Set your alarm for when you definitely have to get up. If you have a hard time not pressing the snooze button, try putting it across the room so you have to walk over there. This will help to wake you up along the way. Once your alarm has gone off, open your curtains to start letting daylight in. Or, while it’s still very dark in the depths of winter, switch a bright light on. This will help to suppress your melatonin levels and start to make you feel more awake. Some people benefit from sunrise alarm clocks.
3. Do some simple stretching exercises for 10 minutes to wake your body and ease it into the day.
4. Consider light therapy where a special lamp called a light box is used to simulate exposure to sunlight. You sit in front of it for around 30 minutes a day and it can help reduce sleep inertia (morning grogginess). This will help make you wake up feeling more refreshed.
5. Take a shower to wake you up and energise you. If you can bear, a couple of minutes of cooler water at the end, do it. You can also splash your face with cold water which will help to wake you up and boost circulation.
6. Drinking a cup of hot water and lemon is also an ideal way to start your day.
7. Make sure your bed (base and mattress) is fit for purpose. Now’s the time to take a closer look at your bed. Is it affecting your night-time rest and daytime energy levels? If you’re uncomfortable in bed, you won’t sleep as well and you may feel tired in the morning.
8. If you find it harder to get out of bed in the early part of the week, you may be suffering from what’s called ‘social jet lag’. By sleeping in at the weekend, our body clocks reset. So, when the alarm clock goes off early on a Monday morning, it leaves us too tired for the working week. It can then take up to mid-week before we feel any less groggy. Immediate effects of ‘social jet lag’ include poorer memory and reaction times – definitely not a good start to a working week!

Practice good sleep hygiene

Getting a good night’s sleep is not only good for your health and wellbeing, but it helps you wake up in the morning. Continue to practice good ‘sleep hygiene’. This includes keeping regular hours for bedtime and wake time and putting a wind-down routine in place. Look at your bedroom environment and assess your lifestyle habits (diet, exercise, work etc.). 

Remember, it’s quite normal to feel more tired over winter. However, if you feel quite lethargic it can be a sign of more serious winter depression, known medically as seasonal affective disorder (SAD). See your GP if you think this is you.

First published 07.12.22, republished 01.01.25