The question of whether it’s better to be a lark or a night owl is still hotly debated, but in winter it can often feel like the early birds get the best deal.
As the days get shorter and our exposure to daylight dips, getting up and out early ensures seeing as much of it as possible before the sun sets. But it’s also the time of year we find ourselves more tired than ever and struggling to get up. “We recently did some research that found only one per cent of us wake up feeling completely refreshed right now,” says sleep expert Dr Guy Meadows, founder and clinical director of The Sleep School.
The good news is, there’s plenty you can do to feel more energised first thing – but, unfortunately, having a lie-in isn’t one of them.
Avoid hitting snooze
While early wake ups take their toll, a weekend lie-in can actually make you feel more tired, says Meadows: “The timing of when we naturally wake up and fall asleep is regulated by our internal body clocks, which are responsible for our circadian rhythms. This effectively tells all our biological processes when to be active and when to be inactive. For example, in the morning it tells things like wakefulness and appetite to kick in, while in the evening it tells them to shut down. When we wake up at the same time each day, our body knows when to release certain hormones, like cortisol, before we wake up, which help us feel more refreshed and alert.”
When we lie in, however, Meadows says what we’re effectively doing is causing a “circadian desynchronisation”, which switches off those signals: “With a lie-in, we’re disrupting the natural rhythm of our body clock. This results in something called ‘social jet lag’, and – like regular jet lag – it leaves us feeling pretty rubbish: slow and sluggish and prone to sugar cravings.” Instead of a lie-in, Meadows suggests avoiding caffeine after lunch, watching a bit less Netflix in the evening, and going to bed half an hour earlier instead.
“Keeping a regular sleep/wake cycle is possibly the single most powerful health advice you can follow. It just makes everything else work better.”
Not only does waking up at the same time help you feel more energised, it’s also good for your heart. A 2020 study from Vanderbilt University Medical Center in the US found that adults over 45 who have irregular sleeping habits have almost double the risk of developing cardiovascular disease. The researchers found that waking up at the same time each day was as good for the heart as exercise and a healthy diet.
Look at the light
Dr Meadows says one of the first things you should do upon waking to feel more alert is to open your curtains, or step outside, and look at the light. “When your eyes see natural daylight in the morning it helps wake you up and you feel more alert during the day. And the results last all day, because early light exposure helps you sleep better,” he says. “Early morning light exposure is still valuable, and possible even, in the dark winter months. We get some bright and brilliant winter sunshine in the colder months, make the most of it.” So open your curtains, or better still, take an early morning walk…
Get moving first thing
It may not be what you feel like, but Meadows says that taking some exercise, whether it’s a run, yoga or an early morning walk, is a great way of telling your body and brain that the day has begun, which helps wake you up. Plus, it can even make you more efficient at work.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.