How to Adjust Your Biological Clock in Winter: Tips for Healthy Sleep

Who among us has not encountered the problem of early awakenings in winter? When it is still dark outside, and the body does not want to wake up, getting out of bed becomes a real challenge. Why is this happening? It's all due to the peculiarities of melatonin production - the sleep hormone, and cortisol - the stress hormone. In winter, due to the short daylight hours, the level of melatonin rises, and cortisol decreases, which leads to drowsiness and difficulty with morning awakenings. But don't despair! There are ways that can help you adjust your biological clock and become an early bird even in the coldest time of the year.

Why is it hard to wake up in winter?

In addition to the influence of melatonin and cortisol, our ability to wake up in the morning is influenced by other factors:

Change in circadian rhythms: The shorter daylight hours disrupt our internal clock, leading to a disruption of circadian rhythms.
Lack of physical activity: In winter, we spend less time in the fresh air, which reduces energy levels.
Improper nutrition: Abusing heavy, fatty foods before bed can make it difficult to fall asleep and wake up.
Stress: Constant worries and anxiety also negatively affect the quality of sleep.

How to adjust your biological clock?

To wake up easily in the morning, it is necessary to synchronize your internal clock with natural rhythms. Here are a few tips to help you with this:

Lighting regulation: In the morning, try to spend more time in bright light. Open the curtains, use light therapy. This will help reduce melatonin levels and stimulate cortisol production.
Proper sleep regime: Go to bed and wake up every day at the same time, even on weekends. Create a calm atmosphere in the bedroom: ventilate the room, use comfortable bedding.
Physical activity: Exercise in the morning or during the day. Physical exercise will help increase energy levels and improve sleep quality.
Nutrition: Give up heavy food before bed. Include more fruits, vegetables and cereals in your diet.
Creating morning rituals: Plan your morning so that it is pleasant and productive. This can be a cup of aromatic coffee, a light workout or meditation.

5 simple ways to become a lark in winter:

Use a radio alarm clock: Pleasant music will help you wake up more smoothly and cheerfully.
Open the curtains immediately after waking up: Bright light will help your body wake up faster.
Place your smartphone away from the bed: This will prevent you from checking messages and help you get out of bed faster.
Walk in the fresh air: Even a short walk in the morning will help you recharge your batteries.
Plan pleasant things for the morning: This can be a meeting with friends, doing your favorite thing or just a tasty breakfast.