How to Wake Up Refreshed in Autumn & Winter
Office Chairs UK, 18/10/2018
When the colder seasons set in, we’re also met with much darker mornings. During the autumn and winter months, the sun doesn’t rise until after 7am, which can make it difficult to get yourself out of bed in preparation for a new day. Once October rolls around each year, even those who don’t have to hit the road particularly early for a long commute will feel the effects of battling the dark mornings and felling groggy.
Those who don’t consider themselves to be morning people may struggle even more at this time of the year. If you want to make sure that you wake up refreshed in autumn and winter so you’re better able to tackle your day and stay energetic while at work, we’ve provided some great tips for doing so.
Make Your Own Bedtime Ritual
Establishing a bedtime ritual that you repeat every night is very effective and helps to let your body start winding down in preparation for getting a good night’s sleep. For some, this might mean a caffeine-free hot drink before reading and brushing your teeth. For others, it could be a warm bath with lavender oil or a rejuvenating skincare routine.
Spend some time figuring out what routine works best for you and leaves your body feeling relaxed and ready to crawl between the sheets. When your body is trained to go to bed at a certain time, you’re more likely to sleep soundly, which in turn helps you wake up more easily in the morning – even if it’s dark outside.
The benefits of exercise are endless, and it’s also an important part of getting quality sleep. When your body is adequately tired from a full day and good workout, you’re more likely to sleep soundly. So whether you like to hit the gym on your lunch break, lace up your trainers as soon as you get in the door from work and head out for a run or take part in some evening yoga, get moving. You’ll sleep harder and feel more refreshed when you wake up in the morning.
Monitor your caffeine consumption
A steaming cup of tea or coffee is an important part of many people’s routine. Caffeine has a number of benefits, but most of us turn to it as a crutch to help us feel energised throughout the day. However, one downside of consuming caffeine is that it can disrupt sleep.
If you are particularly sensitive to caffeine, you may want to consider setting yourself a curfew. It typically takes caffeine up to six hours to work its way out of your system, so make sure you don’t drink any caffeinated beverages within six hours of bedtime.
Use lights to wake yourself up
Waking up to a blaring alarm in a dark room can be a shock to the system, and leaves most people dreading the thought of throwing the duvet off and placing their feet on the cold floor. There are a number of other, more gentle ways to wake up. Many fitness trackers offer an alarm option which lightly vibrates against your wrist to wake you up.
For those who really struggle to wake up when it is still dark outside, you might want to consider using lights to wake yourself up. There are a number of alarm clocks on the market today that use light, rather than sound, to wake you up. The clock is fitted with a lighted dome that gradually grows brighter and brighter from a specified time, allowing you to wake up in a way that is more natural for many people. You can also purchase light bulbs that connect to an app on your phone to create a similar effect.
One of the reasons you may be left feeling tired and low on energy throughout the winter months is due to a lack of Vitamin D. Vitamin D helps to improve brain function, energy levels and mood. And our main source of Vitamin D is sunlight. During the winter months when the days are short and daylight hours are shrouded in thick blankets of fog, our body often doesn’t get enough Vitamin D.
If you find yourself feeling particularly low and fatigued during the autumn and winter months, it might be worth asking your doctor if you should consider taking a Vitamin D supplement.
By following these tips, you’re more likely to wake up feeling refreshed even during the dark autumn and winter months, enabling you to be more productive and energetic at work.