How To Get Out Of Bed When It’s Cold

Dark, cold mornings can make getting out of bed harder than it already is. Our circadian rhythm is designed to wake us with the rising sun, so the lack of sunlight during winter mornings makes things difficult. Especially considering cooler temperatures actually encourage sleepiness.

Staying snuggled under a warm duvet is a much more inviting prospect when we’ve got to get up for work or get kids ready for school. But, unfortunately, hibernating for winter isn’t an option.

Learn more about how the season can disrupt your sleep routine from the sleep experts on our Sleep Podcast:

No matter how cold it is outside, there are things you can do to make that wake-up routine a little easier. Here, we explore our top tips for getting out of bed on a when it’s cold:

When it is -5C outside and you’re sleeping in a cold room, the last thing you want to do is get out of your warm, cosy bed. To make the idea more inviting, set your central heating to turn on half an hour before you get up.

Nowadays you can control your central heating from your mobile to avoid waking up cold. So, if you want to make your home even warmer and avoid sleeping in a cold room, just turn it up via your app. Martin Bennett, CEO of HomeServe recommends:

Between 18C and 21C is ideal for health and well-being and will help to ease pressure on your finances in the long run.

For some of us, the alarm itself is not enough. Resist the urge to press snooze one too many times by keeping your alarm out of reach so you’re forced to get out of bed to turn it off. If you use your phone as your alarm and need it in your bedroom, pick up an alarm clock that you can keep elsewhere. Just make sure it’s loud enough to wake you!

This is a mistake that many of us make when our first alarm goes off.  Our 6 am brains tell us that we will feel much more awake after an extra 10 minutes of sleep (which inevitability turns into an extra half an hour!).

There is no doubt that we can find millions of excuses for why we need to stay in bed when we are tired, but unfortunately, duty calls.

Try to shut off the ‘logic’ that an extra few minutes will do you good. Make getting out of bed as soon as you wake up an automatic routine. Eventually, getting out of bed straight will become second-nature.

Lumie Light

If you long for your warm, cosy bed more than usual during winter, blame the lack of sunlight. Seasonal affective disorder (SAD), is a type of depression that usually strikes during the winter.

It is thought to be caused by a lack of sunlight. Reduced exposure to light can disturb your internal biological clock (circadian rhythm) and your sleep-wake cycle, leading to poor sleep quality and a depressed mood. This means you won’t want to get out of bed when you wake up in the morning as you’ll be tired due to disturbed sleep.

Learn more about how light therapy can help you sleep.

A light box alarm such as a ‘Lumie‘ will help to adjust your body clock by mimicking the sunrise. It will help you feel more awake in the morning and lift your mood, energy and productivity all day. Likewise, it will help you to feel ready for sleep when it’s time for bed.