The clocks went back this morning, which means a brief spell of lighter mornings. Enjoy it while it lasts: within a few weeks, many of us across the UK will be getting up in the dark again, and staying in it until well after breakfast. If your alarm feels crueller every November, you're not imagining it. Here's why winter mornings are genuinely harder, and what actually helps.
Why it's harder to wake up in winter
Your body clock (circadian rhythm) relies heavily on light to know when to be awake. Darkness encourages your body to keep producing melatonin, the hormone that makes you feel sleepy, so when your alarm goes off before sunrise, your brain may be ready but your body isn't. Sleep researchers have also observed that in countries with strong seasonal changes like the UK, people naturally tend to go to bed and get up a little later in winter than in summer.
1. Get bright light as soon as you can
Light is the most powerful signal you can give your body clock. Open the curtains straight away, switch on bright lights while you get ready, and step outside for a few minutes once the sun is up, even if it's overcast. The NHS advice for people affected by the winter blues includes making your home and work environments as light and airy as possible and getting outside in natural daylight, and it's sound advice for everyone on dull days.
2. Consider a sunrise alarm
A wake-up light (sometimes called a sunrise alarm clock) gradually brightens over 20 to 30 minutes before your alarm time, mimicking dawn. Many sleep experts and Which?'s own testers recommend them for dark mornings, as waking gradually to light can feel far gentler than a jarring buzzer in a pitch-black room.
3. Keep the same wake-up time every day
The NHS recommends going to bed and getting up at roughly the same times every day, including weekends. Long weekend lie-ins can leave you feeling jet-lagged by Monday. If you need to shift your schedule, move your alarm by 10 to 15 minutes at a time rather than an hour in one go.
4. Step away from the snooze button
Snoozing breaks your sleep into short, unsatisfying fragments. Try sitting up as soon as your alarm sounds, or put your alarm on the other side of the room so you have to get up to switch it off. Keeping your phone off the bedside table also helps you resist scrolling in bed.
5. Get the temperature right
Being too hot at night can disturb your sleep and leave you groggy, while a freezing bedroom makes leaving the duvet feel impossible. A few small tweaks help:
- Set your heating timer to come on shortly before you wake, so the house isn't icy when you get up.
- Choose bedding that keeps you comfortable rather than sweaty. Ackly Bamboo is breathable and smooth, while Bella brushed cotton is a cosy choice if you always feel the cold.
- Keep a dressing gown and slippers within reach of the bed so the first few minutes aren't a shock.
6. Make your evenings work for your mornings
Easier mornings start the night before. Wind down with a consistent routine, dim the lights and put screens away about an hour before bed, and avoid caffeine late in the day. A calm, comfortable bed you look forward to getting into makes it much easier to go to bed on time, which makes the alarm less painful.
7. Give yourself something to get up for
It sounds simple, but a small reward helps: a proper breakfast, a favourite podcast, a hot shower or five quiet minutes with a cup of tea by the window. Morning movement, even a short walk, also helps signal to your body that the day has started.
When it's more than winter grogginess
Everyone finds dark mornings harder, but if low mood, exhaustion and difficulty getting up are affecting your daily life every winter, it's worth speaking to your GP. Seasonal affective disorder (SAD) is a recognised type of depression with a seasonal pattern, and support is available.
Every bed tells a Sheet Story, and this winter we'd like yours to be one you're happy to wake up in. Explore our bamboo and brushed cotton collections, with free UK delivery on orders over £80.
Sources
- NHS Every Mind Matters: How to fall asleep faster and sleep better
- NHS: Seasonal affective disorder (SAD) treatment
- Which?: Essentials that help Which? experts tackle cold, dark mornings
- Yahoo News UK: Ways to make getting up on cold, dark mornings more bearable
- Stylist: Sleep experts on waking up when it's dark outside
- nidirect: Staying warm in winter
