The real reason you struggle to wake up at the moment – and 8 ways to combat it | The Sun
WE'RE certainly not in the depths of winter yet, but many of us are fighting tooth and nail to get out of bed each morning.
The days when sunlight gently peeked through our curtains before our alarms went off seem long gone.
If you're hitting snooze multiple times in a row and your body seems confused by how dark it is outside, you're not alone.
According to consultant sleep health psychologist Dr Sue Peacock, the reason you're struggling to crawl out of bed in the morning is because your body still thinks it's nighttime.
The ambassador for Opera Beds told Huffington Post that you might feel the effects of this on your concentration and mood throughout the day.
“The decrease in natural light can impact our cognitive functioning," she explained.
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“Reduced alertness and concentration levels during the day are common complaints when the evenings get darker earlier.”
With the sun setting earlier each day too, you might notice that you're feeling sleepier during the darker evenings.
That's because your body is releasing melatonin – the hormone promoting sleep – earlier.
That can especially be the case if you're getting cosy in dimly lit rooms in the evening.
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Dr Peacock suggested eight ways to combat the effects of reduced natural light if you're feeling your mood and productivity dipping as it gets colder.
1. Spend more time in natural light
Firstly, she suggested making a point of spending time outdoors in the natural light during the day.
And if you have to stay inside to work, make sure to throw open your curtains and blinds, she added.
2. Regulate your sleep schedule
Consistency is key for fine-tuning your body clock and getting your sleep schedule in check, Dr Peacock said.
She advised you go to sleep and wake up at roughly the same time every day.
It's also a good idea to get out of bed shortly after your alarm goes off she added, rather than snoozing it or staying in bed scrolling.
3. Get moving
Thought it might be the last thing you want to do in the morning before work or after leave the office, getting some exercise in can do wonders for your mood and energy levels, Dr Peacock shared.
Even a short walk during your lunch break can do the trick.
4. Have a wind-down routine
It's a good idea to create a routine that will signal to your body it's time to wind down and sleep.
Try doing calming things, like taking a warm bath, reading a book or practising some relaxation techniques.
The NHS recommends doing some breathing exercises to get rid of stress, either sitting in a chair or lying on a yoga mat or bed.
Breathe gently and regularly, in through your nose and out through your mouth, counting steadily from one to five for each one.
5. Make the perfect sleep environment
Make sure there's nothing in your room that will disturb you.
Keep it cool, dark and quiet and night. Dr Peacock also said comfortable and supportive pillows and a mattress can help.
6. Declutter your room
The sleep expert suggested decluttering your room to create more space, improve air circulation and help your mood.
Make sure you can get as much light in as possible, she added.
7. Consider light therapy
Some people might fall victim to seasonal affective disorder (SAD) – also known as "winter depression" – as it gets darker and colder outside.
According to the NHS, symptoms of SAD can include:
- a persistent low mood
- a loss of pleasure or interest in normal everyday activities
- irritability
- feelings of despair, guilt and worthlessness
- feeling lethargic and sleepy during the day
- sleeping for longer than normal and finding it hard to get up in the morning
- craving carbohydrates and gaining weight
- difficulty concentrating
- decreased sex drive
You should consider speaking to a GP if you're experiencing these symptoms and struggling to cope, the NHS said.
Meanwhile, if you're experiencing SAD or struggling to adjust to the darker mornings and evenings, Dr Peacock suggested finding a light therapy box.
Many of them simulate natural daylight and act as sunrise alarm clocks, so exposure to this in the morning could help reset your circadian rhythm, she said.
8. Keep socialising
The darker evenings might mean less social and outdoor activities. But Dr Peacock said you should still carve out time to go outside or hang out with friends in order to boost your physical and mental well-being.
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