Rise and shine? That can be hard to do when your alarm goes off and it’s still so dark out that you have to ask yourself: Is it even morning? With the sun rising later this time of year, the motivation to spring 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.
You might also feel groggy and disoriented due to sleep inertia, which is often associated with people working night shifts (when they might otherwise be sleeping) but can also be caused by time changes. “When the clocks shift, particularly during daylight saving time, it disrupts your circadian rhythm, the body’s internal clock that regulates sleep-wake cycles,” says Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis. “The sudden change throws off the alignment between your body’s natural rhythm and the external environment.” So it makes sense that fighting off the urge to stay in bed is more challenging than usual.
The good news is that daylight saving time is ending this weekend, and December’s winter solstice will eventually usher in brighter mornings. In the meantime, experts say having solid morning and nighttime routines can help make your wake-ups less gloomy. Here are 8 things you can do to manage the early morning drag on dark days.
Stop hitting the snooze button
It may seem obvious but the first rule of welcoming more ease to your wake-up time is actually waking up. The research on the effects of pounding that snooze button (once, twice, maybe a few times) is mixed; some studies suggest that drawing out your wake-up could help you be more alert, while others say it’s disruptive. Sleep expert Harris falls in the “avoid it” camp.
“Hitting the snooze button might feel like a quick fix for those groggy mornings, but it can really throw off your sleep cycle,” she says. “Each time you doze back off, you’re interrupting your body’s natural circadian rhythm, which can actually leave you feeling even more tired when you finally wake up. Think of it as taking tiny sips of sleep instead of enjoying a full night’s worth — you miss out on 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 consistently tempted to hit the snooze button in the morning, Harris says it “might be a sign to reevaluate your bedtime.” She notes: “A consistent sleep schedule can really help you wake up feeling more rested.”
Let there be light
Waking up to natural light signals to our brain that it’s time to get up, and not having it can throw off our circadian rhythm and make it harder to start the day. In the absence of sunlight, research has found that dawn simulation lights — such as a sunrise alarm clock — may help people feel more alert upon waking.
it’s still helpful to get the real stuff, too, however. Dr. Allie Sharma, a psychiatrist and co-founder and chief medical officer of Being Health, recommends soaking up some sun when it eventually does make an appearance. “Go outside, when the sun has risen, for five to 10 minutes to help facilitate melatonin regulation,” she tells Yahoo Life.
Incentivize your wake-up time
It’s easier to get out of bed if you’re waking up to something you enjoy — like the hot coffee you’ve set to brew the night before, an early-morning hike with friends, an episode of your favorite TV show before you have to get ready for work or even a fancy bath gel that makes your daily shower feel like a trip to the spa.
Get your body moving
Your cerebral blood flow slows down during sleep, making you less alert when you first wake up. Physical activity, however, helps get blood and oxygen circulating again.
“Moderate exercise promotes wakefulness, increases blood flow and is not so strenuous that you’ll want to sleep immediately after,” says Maj. Allison Brager, a neuroscientist serving as the Sleep Readiness lead for the Army’s Health and Holistic Fitness (H2F) program. Even bed stretches or light morning yoga can help you regain the mental clarity you need to get on with your day.
Cool off
If you’ve ever splashed cold water on your face to help you recharge, you might be onto something. There’s some research to support the application of cold, wet cloth or running a fan to improve wakefulness after a nap, so it stands to reason that drinking cold water, opening up a window or hopping into a brisk shower might activate your nervous system and perk you up upon waking in the morning.
During the cold weather months, however, some folks may struggle with the chill, seeking comfort and warmth under a fluffy blanket. “No one wants to leave a warm bed into 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 spurs you to come out from under that duvet. “Have your heat turn on [about 15 minutes] before you wake up, or keep a warm robe and slippers right by your bed.”
Supercharge your morning meal
Eating breakfast can help increase energy levels, but your best bet is to back away from sugary cereals and other sweet treats that may impair your ability to wake up fully and stay alert throughout the day. Instead, aim to have a balanced breakfast complete with protein, fiber and carbohydrates, suggests Nada Mays, a registered dietitian and trained chef.
“These nutrients work together to create a complex meal that slows down digestion, resulting in slow and consistent release of energy levels [and] keeping you sharp and focused throughout the day,” Mays tells Yahoo Life. “One of my favorites is a two-egg omelet with veggies, whole wheat toast and a clementine.”
Another excuse to eat early? Research has found that eating breakfast shortly after waking up, and not eating dinner past a set hour in the evening may aid sleep, helping you feel more well-rested. And don’t forget that all-important first cup of joe to help wake you up — though giving yourself a caffeine curfew (say, no coffee or tea after 2 p.m.) is also recommended to avoid poor sleep.
Take it one step at a time
Sometimes, the dread associated with intimidating tasks only makes dark mornings feel even gloomier. Additionally, people with anxiety or depression have low motivation or physical symptoms like aches that make waking up feel especially overwhelming, says Harris. “In moments when your mental state makes it hard to get out of bed, try to focus on small, manageable steps,” she suggests.
Begin by shifting your focus to one simple task, such as sitting up or putting your feet on the floor. Focusing on the physical aspect of waking up can make it feel like a goal within reach. Deep breathing can mitigate overwhelming feelings about other large tasks and bring a sense of calm.
Change your tune
Does the song or sound you’re waking up to make a difference? Maybe. One small Australian study found that participants with more melodic alarms reported feeling more alert in the morning than those who started the day with a harsh chorus of beeps. It’s possible, Brager suggests, that waking to songs you can easily hum and don’t consider jarring is less likely to spark cortisol, the stress hormone, and make for a smoother start.
Lastly, Brager emphasizes that starting mornings off right often begins the night before. The biggest predictor of next-day performance is how rested someone feels, and that’s all dictated by great sleep hygiene, she notes.
