Winter Mornings: How to Wake Up When It's Still Dark

In December, many of us wake up in darkness. In the north, the sun might not rise until well after you've started your day. The bed is warm, the room is cold, and everything in you wants to stay under the covers.

Dark mornings are genuinely harder. Our bodies use light as a signal to wake up, so when it's still dark, we can feel groggy and slow.

Here are some gentle ways to make winter mornings a little easier.

Bring in light

Switch on lights straight away. Turn on lamps as soon as you get up to help your body feel that morning has come.

Try a wake-up light. Some people use a light that slowly brightens before the alarm, like an artificial sunrise. Many find it a gentler way to wake.

Go outside when it gets light. Even a few minutes of daylight in the morning can help your energy for the day.

Make it warm

• Set the heating to come on a little before you wake, if you can.
• Keep a cosy dressing gown and slippers by the bed.
• Have a warm drink as soon as you're up.

Warmth makes getting out of bed far less of a shock.

Keep a steady sleep rhythm

Going to bed and waking at roughly the same times every day, including weekends, can make dark mornings easier. Your body learns when to expect to wake.

Getting enough sleep matters too. Winter often makes us want more rest. An earlier bedtime can help.

Give yourself something to look forward to

• A favourite mug and a special tea or coffee.
• A few pages of a good book.
• Calm music while you get ready.
• A few minutes of quiet by candlelight.

Small pleasures can make leaving a warm bed a little more inviting.

Move gently

A few stretches or a short walk around the house can help wake your body. Nothing strenuous, just enough to get your circulation going.

Be kind to yourself

It's normal to feel slower on dark mornings. You don't have to bounce out of bed full of energy. Gentle is enough.

If you feel exhausted or low most mornings for a long time, please talk to a doctor.

A soft start

Our two-hour video Gently Awake, with a red rose and dewdrop in soft morning light, brings a little dawn into dark winter mornings:

▶ Watch Gently Awake on YouTube

In closing

Switch on the lights, keep warm, keep a steady rhythm, give yourself something to look forward to and move gently. Winter mornings may be dark, but they can still be soft.

For a slower start to every day, read Gently Awake: Waking Up Without the Rush.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.