How to adapt to waking up in the dark

In addition to this, we are biologically programmed to wake up when the sun goes up and to sleep when it’s set. Sunlight suppresses our natural production of melatonin in the morning, and darkness increases it at night. When it is totally dark, we lose the strong wake-up cue that sunlight gives us, which leads us to battle biology in order to switch into alertness.

It’s not just the darkness that makes it progressively difficult to get out of bed, as with the darkness comes the freezing cold when you finally unwrap yourself from the duvet. There’s no doubt that the heat makes it easier to get out of bed and the cold puts a sense of gloom on the situation.

However, there are ways in which you can improve your ability to get used to the dreaded winter wakeups. In this guide, we will run through those techniques in the hope of giving you the best start to your mornings. 

Ways to improve your ability to wake up in the dark

Stick to a clear sleep schedule

Being able to keep consistent sleep and wake-up times creates a standard pattern that your body is able to get used to. Despite how dark it may be outside, keeping a regular sleeping schedule will always make it easier to wake up. For even better results, this schedule should be maintained over the weekend, as any changes to your sleep schedule will disrupt your ability to wake up at the correct time during the week.

Drink as much water as possible

Drinking more water can be a very handy technique for waking up in the morning, especially during darkness. Drinking a glass of cold water as soon as you wake up refreshes and rehydrates your body, speeds up your metabolism and increases alertness.

Washing your face with cold water or placing your wrists under a cold tap can also perk you up due to the shock of the temperature. Taking a cold shower or bath will also help significantly.

Invest in a sunrise alarm clock

During the dark winter months, there is no natural sunlight to wake up to. However, there are special sunrise alarm clocks available that replicate the feeling of sunlight beaming into your room in the morning. These lights can positively affect your circadian rhythm, prompting your body to slow down melatonin production, which allows a boost in your alertness in the morning. A study conducted in 2014 showed that using sunrise alarm clocks to lighten up your room 30 minutes before your wake-up time may reduce grogginess upon awakening.

Increase your vitamin D intake 

When the winter months arrive, your vitamin D intake typically decreases drastically due to fewer hours of sunlight. Studies have suggested that lack of vitamin D can lead to insufficient sleep. If you have poor sleep, it will negatively impact your ability to wake up properly during dark mornings. Eating foods that are high in vitamin D, such as salmon or eggs can help you sleep better, or you can opt for a vitamin D supplement between September and March. 

Get moving

This may sound simple, but the more time you spend in bed after waking up, the longer it will take you to feel alert. It is very important to get moving by getting out of bed straight away and doing activities to increase your alertness. This is even more important during dark mornings, as physical activity has the power to regulate the hormones linked to your circadian rhythm, similar to daylight. It can also ignite feel-good endorphins that will help you feel more positive about the day ahead.

Drink Coffee or Tea

There's no denying it: coffee wakes you up better than any other beverage out there, and it's not just because of its caffeine content! Coffee actually increases your levels of cortisol, which makes you feel more alert and awake. So next time you're feeling groggy in the morning, try brewing yourself a cup of strong black coffee or green tea. Green tea can boost your energy levels in the morning because it contains both theanine and caffeine. Theanine is an amino acid that helps reduce stress and boost your mood. It also increases dopamine levels in your brain, which is a chemical that makes you feel happy and energised.