SLEEP SECRETS

Waking up during winter mornings becoming painful? Not anymore

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With the onset of winter everything around us starts transforming. The leaves change their colour, trees start looking skeletal, and the morning air feels dry, cold, and is at times under the blanket of fog and mist. Moreover the master of our solar system the Sun also seems to change his wake-up and sleep time. All these external environmental changes affect our body and brain in such a way that the most challenging task during winters is how to leave the warmth of our bed and blanket without having a sleep hangover. So, if you are also one of those who finds waking-up early in winters excruciatingly painful continue reading….

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Sleep Secrets
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The challenge of waking up and leaving the warmth of bed & blanket

During winters with late sunrises and early sunsets our body clock is disturbed. For example throughout the year you wake-up at 6am, but during winters waking up at the same time seems like a mammoth task. The darkness that engulfs winter mornings creates an illusion of night-time due to which our mind refuses to believe that it’s 6o’clock in the morning hence the challenge to wake up. So let’s simplify this process by first identifying ways to wake up on time and then how to leave the bed feeling fresh and motivated.

Manipulating your surrounding will help make morning wake-up’s less stressful. Listed below are ways in which you can tweak your home environment to help attune your body clock to the seasonal change.

  • Reset your alarm clock gradually to wake up at desired time for example, if you need to wake up at 5am instead of 6am then each day set the alarm to buzz 10mins early. This will help your body accept the time change without going into shock.
  • Keep your blinds or curtains partially open at night so that every morning you wake up to the warmth of the first ray of sunlight on your face/body.
  • Keep your windows partially open to allow morning ambient sounds such as birds chirping, neighbourhood chatter, and sound of vehicles let you know that it’s time to get up.
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Now that you’re awake a bigger challenge awaits i.e. leaving the warmth and cosiness of the bed. Follow these simple tips while in bed to make the "getting out of bed" process a pleasant one.

  • Sit upright, rub both palms against each other till they are warm, and then place them gently over your eyes for 10-20 secs and thereafter ears. This process will alert your basic sense of sight and audio.
  • Simple stretches such as rotation of neck, shoulders, wrist, and ankleswill relieve body stiffness and increase blood flow. This will help increase body temperature.
  • Keep a water bottle next to bed so that you can have a drink without getting out of bed. Having water first thing in the morning helps kick-start body’s metabolism, remove toxins and fuels brain activity.
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Use Technology to create happier mornings

While keeping devices that may detract you from getting a good nights sleep, out of the bedroom, some of these could prove helpful if used right. Digital voice assistance gadgets like Alexa and Siri can help brighten your morning by auto-switching of room lights at specific time. They can also take over some of your chores such as, switching on the water-heater or coffee machine and playing your favourite playlist instead of the alarm buzz. If reading or listening to songs makes you happy then make this your first activity in the morning by keeping your Kindle or headphone at your bedside. If your room doesn’t get the morning sunlight use Wakeup light alarm clocks as they mimic the sunlight when the alarm goes.

Apart from the above mentioned things engage yourself in activities such as budding up with other early risers, joining a social club such as runners group, gym etc. to make winter mornings more exciting.The key thus lies in adjusting the body clock to the external changes without compromising on sleep and health.

 

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