Alaskan winters are characterized by a lot of darkness. This makes it easier to go to sleep at night, but waking up can be a struggle. However, if you work a standard 8-5 job, are in school, or do anything that requires you to wake up energized, then these dark mornings may be quite the struggle. Here are a few things you can do to help you wake up energized, even if it's dark and cold outside. 

Why darkness makes it hard to wake up 

Our sleep schedules are managed by our sleep-wake cycles in our brains. These cycles are controlled by exposure to light. So light through the windows in the morning helps to notify the brain that it's time to wake up. Your body stops secreting melatonin and starts secreting other hormones and neurotransmitters that help to wake you up, including cortisol. 

When it is dark and cold in the morning, your brain may be missing those cues which can make it very hard to wake up. A random cold, dark and rainy day may not have a significant impact on your sleep. However, dark months can make it very difficult to wake up and establish a regular sleeping pattern. 

Here are a few tips to help you wake up feeling refreshed, even if you aren't getting the proper amount of light. 

Figure out your sleep chronotype 

Your sleep chronotype is your biological sleeping time. So are you an early bird or a night owl? It's very hard to change this throughout your life, and once it's established, then it's pretty. much set. There are four different types of sleep chronotypes - Bear, Wolf, Lion and Dolphin. There is a quiz you can take to find out which one you are. Your sleeping patterns are determined by your circadian rhythm, and by understanding these, you can find a good sleep and wake time that suits you best. 

Wake up at the same time everyday 

Once you know what your chronotype is, you should try and wake up at the same time everyday and go to sleep at the same time recommended for your specific chronotype. By following these sleeping windows, brain release of melatonin has already slowed or stopped near your biological wake time. This helps to reduce some of the grogginess that occurs when you wake up from a deep sleep and provide you with a little bit more energy. 

Try a sleep supplement

If your sleep schedule could really use some work overall, then you may need to take a sleep-supporting supplement before bed that can help you fall asleep faster and stay asleep longer. There are quite a few options, but melatonin is a very popular one. By ensuring that you get a good quality sleep duration, you can wake up in the morning with a little bit of energy. 

Get light immediately 

Because our circadian rhythms are so dependent on light, it's essential that you give your brain just that. So even if the sun is not providing you that light, that doesn't mean that you have to stumble around in the dark until the sun does come up. Turn on the lights in your house or even try some light exposure therapy to help provide your circadian rhythm with the light that it needs. You can try a lightbox or even a clock that provides light to the room in the morning time. 

Breathe

When your groggy, one thing your brain might need is an oxygen boost. That is one theory behind yawning, that you're tired and not breathing as adequately, so a yawn helps to provide that boost of oxygen to your brain. You can do the same when you wake up. By taking 15 deep breaths to flood your brain with some oxygen, you can definitely help wake up your brain. 

Move your body 

It is super easy to roll around in the be or delay getting your body ready for the day because of how tired you are. However, intentionally moving your body can help to increase your energy levels and provide a booster to the cortisol released in the morning. You don't have to do a full blown workout, but by getting in some early morning movement, you can increase your metabolism very rapidly.  

Hydrate 

Hydration is super pertinent in the morning because of how much water you lose while you sleep. At night, you lose about a liter of water so you wake up in a deficit every morning. Hydration also helps to get all of your other systems moving which can help to promote a more energetic feeling. Water and other non-caffeinated drinks are highly recommended to be the first things you take in in the morning.

Don't let the sun be the reason you can't get out of bed. There are plenty of ways to circumvent the lack of light and the effect that it can have on your energy levels. If you're having trouble getting a healthy sleep pattern, then click the orange button below to speak with a sleep expert today.  

https://www.mindbodygreen.com/articles/how-to-wake-up-refreshed-even-when-its-cold-and-dark-outside