Do you know that moment when the alarm rings, it's pitch dark outside, and you feel like someone woke you up from hibernation? Waking up in complete darkness is not something anyone looks forward to, but it can be managed without pain and maybe even quite comfortably. How to do it?
Why is waking up in the dark unpleasant?
Before we jump straight into tips on how to wake up as comfortably as possible in the dark, let’s first understand why waking up in the dark causes us problems.
1. Melatonin in action
Melatonin is, in short, a hormone that tells the body it's time to sleep. It usually starts forming in the evening when it gets dark, and under normal circumstances, its level decreases with natural daylight. But sometimes, there are periods when it’s still dark outside, and melatonin stays active longer. The brain then thinks it’s still night, meaning you feel sleepy and low on energy in the morning.
2. Missing natural trigger
Yes, the natural trigger we're referring to is light. It’s the main signal for the internal clock, or circadian rhythm. When the sunlight doesn’t appear in the morning, the body doesn’t know it’s day, and the proper “switch” doesn’t happen. This means melatonin isn’t reduced, nor is cortisol, the happiness hormone, increased.
3. Disrupted sleep rhythm
Often, in the winter, we tend to go to bed later, but wake up early. What’s the result? Not enough sleep and worse wake-ups. And if every morning is different, the body has no chance to adapt.
4. The brain isn’t ready to work
In the dark, body temperature is lower, brain activity is sluggish, and the body is set for regeneration. When you suddenly wake up, your body feels “attacked” and reacts with fatigue, irritability, or fuzzy thinking, also called “sleep inertia”.
5. Mental state plays a role
Most of us perceive waking up in the dark as a depressing experience. Especially those sensitive to the lack of light feel it more. In winter, it can worsen mood, motivation, and overall mental health. There’s even a name for it: SAD, or Seasonal Affective Disorder.
Tips for comfortable waking up in the dark
For a better and more comfortable morning wake-up, it’s important to pay attention not only to the morning but also don’t forget about the evening before going to bed.
Regular bedtime
Create your own schedule for when you go to bed and when you wake up. Simply establish a sleep routine, and you’ll be surprised how your body will thank you. If you’ve set your mind to wake up on weekdays and sleep in on weekends, you should quickly reconsider this approach. Why? Because that way, you won’t maintain a regular routine, and unfortunately, it will show.
However, if you start waking up on weekends at the same time as on Monday, you’re on the right track to creating and maintaining a regular sleep routine. The body will establish a rhythm, and with it, the ability to wake up more easily, maybe even without an alarm. And believe me, waking up from light sleep or before the alarm rings is a completely different level than when you’re torn out of deep REM sleep.
Limiting electronics before bed
The blue light from phones, laptops, and televisions suppresses melatonin production—the hormone that induces sleep. If you indulge in Instagram or Netflix before bed, your body thinks it’s still day. Instead, dim the lights, have some hot tea, and pick up a book or take a relaxing shower.
Read more about blue light and how to protect yourself from it in the article What are blue light glasses for?
Create a nighttime routine
Here’s a tip for the evening: try to create a regular ritual before falling asleep. Why? The body will then perceive this ritual as a signal for sleep and it will be easier for you to fall asleep. Breathing exercises, meditation, short yoga, or even journaling (writing down thoughts) help. The body and mind will get used to it, and the transition to sleep will be more natural.
If you’d appreciate natural help, we recommend trying CBD, which helps with calming the mind, relaxing muscles, and improving sleep quality. For deeper relaxation, you can try Blue lotus, which also contributes to lucid dreaming. Want to know what it is and how to achieve it? Find the answer here.
Light after waking up
After a dark morning, the body is confused and still thinks it should be sleeping. Exposure to light helps stop melatonin production and start the alertness processes. The best is, of course, natural daylight, but in winter, you need a little hack, like light alarms or lamps that mimic sunlight. Check out the article How morning light affects our day.
Morning routine
Short morning rituals give the body a clear signal that the day has just begun. It could be a glass of water with lemon, a short stretch, morning journaling, or skincare. Some people find that light exercise or a brisk walk helps. Small regular rituals are necessary both in the evening and in the morning.
Shower or freshen up your face
Morning shower, ideally lukewarm to cold, will wake you up faster than espresso. If you don’t have time, simply wash your face with cold water, which works almost the same. Add a fresh towel, and you’re starting your day as a new person.
Winter mornings are a challenge, but even darkness can be avoided. With a little routine, light, and evening care, waking up can be more comfortable, and maybe you’ll even start looking forward to the mornings.
