Waking Up in the Dark
One of the difficult parts of winter is getting out of bed in the dark and cold. It is the winter that brings on increased screen times, late nights for studying, and a sick season filled with late night coughs.
Five Tips for Waking up in the Dark
Below are 5 tips for waking up in the dark.
In order to prepare for both these dark mornings and the few nights of terrible sleep that are unavoidable, it is important to structure your sleep now. With structured sleep you can reset easily after these hard nights as well as wake easier during the dark mornings.
As I struggled to rise from bed this morning I resorted to my basic structures to get moving. Assuming some of you are in the same boat, here are five basic strategies to get out of bed in the morning:
Set an alarm for the same wake-time every morning (even on weekends). This is the most important routine for both setting good sleep habits and daily routines. Whether you need to stay up extremely late for a school project or decide to burn your eyes in a drama series, force yourself to wake at your set wake-time the following morning. You will definitely have a rough next-day but your circadian rhythm will reset by the following evening. However, if you decide to sleep-in, or nap, you will continue a pattern of poor sleep actually causing insomnia. Set a reasonable wake time and be consistent.
Create an engaging morning routine. At TLAR we teach our clients the difference between engaging and invisible routines. An engaging routine is one that you have to motivate your mind to do and these always need something sparkly or exciting to keep us motivated. Morning routines can be this way if you are not normally a morning person. Here are a few examples of people who have found successful and engaging morning routines:
Clyde walks two doors down to their neighbors apartment for coffee every morning right after getting out of bed. Both parties expect it and enjoy it. They are extraverts meaning this companionship gets each of them motivated to get “up and moving” every morning. If one does not show, they will ensure their neighbor is okay.
Berett took a job as a dog walker for his neighbor's dog every morning at the same time before work. Not only does he receive an extra income, another person is dependent on him waking up and being there. This accountability keeps him motivated to get up at the same time every morning.
Susie found putting her coffee machine in her room and setting it the night before, as well as waking up to a different “pump-up” song set on her alarm each day does the trick to get her moving.
I’m sure I have mentioned my own strategy! Every morning, my “roommate” (it’s my husband) brings me coffee and I try to beat my father in Wordle. I am sure looking at my phone is not the best way to wake up, but It is the reward that gets me engaged in my routine and out of bed.
Use a sunlight lamp and open your curtains. These dark days are tough on our circadian rhythm. Anchoring our wake schedule with sunlight helps our bodies wake up. This is why darker mornings trick our bodies into sleeping in. When you turn your lights off, do not forget to open the blinds or curtains. Sunlamps have come a long way to producing a sunrise on your nightstand. Use these lamps as consistent morning sun to help get you out of bed.
Set out a banana and glass of water on your nightstand every night. Studies show that “Even just being slightly dehydrated—to the tune of 2%—can lead to symptoms like headaches, lightheadedness, irritability, difficulty concentrating and fatigue (Eating Well, 2022). What’s more can you imagine if you did not drink enough water during the day how dehydrated you may be after 7-8 hours of no liquids?! Also, combining food with water gives both energy and lack of fatigue. Therefore, when you are trying to wake up early and consistent on these dark days, try placing a banana or bowl of pecans (natural sugar or protein) and a water bottle on your nightstand ready for first light in the morning (even before coffee!) This energy boost may change your mood and energy each morning.
Find accountability. Whether it is a counselor to help address depression that may be sneaking in or a friend to give you a call every morning for a few weeks, find something to keep you accountable. The truth is in the morning we are very weak mentally when not getting enough sleep. Find accountability and ask them to help ensure you are waking up each morning at a consistent time. Sometimes, just the push from another human or an assist from a therapist or SSRI (only when recommended by a doctor) may provide a front line of defense against the mental emotions that keep us in our beds ignoring the day when it is dark outside.
Choosing structure is how we fight against emotions leading our lives. When emotions lead, we will always make decisions based on feelings. I don’t know about you, but I am always feeling like I need more sleep on dark mornings. Choose structure. Live with structure. Insist our emotions are real but must follow in-line behind a garrison of structure. This is how we take agency in our mornings and get on with our day on these cold and gray mornings.
You’ve got this!
-Your Lifestyle Architect
Resources:
Eric Suni and Alex Dimitrui, (2023). Mental Health and Sleep
Brandon Peters, MD (2023). First Step to Better Sleep
Karla Walsh (2022). Should You Be Drinking a Glass of Water When You Wake Up?
