As the days grow shorter, it can feel harder to get out of bed. The alarm goes off, but your body still wants to rest. Winter has arrived, and with it comes darker mornings, colder weather, and a natural urge to hibernate.
The lack of natural light can confuse your internal clock. Sleep is guided by something called your circadian rhythm. This built-in timer controls hormones in your brain. These hormones respond to how much light you see during the day and how much darkness you get at night.
Your body will adjust naturally over time, but you can make the transition smoother with a few easy changes:
- Adjust your bedtime. If you’re craving more rest, go to bed earlier. Your job or school will not start later just because it is dark outside, so aim to get the extra sleep you need each night.
- Stick to a schedule. Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps your body find its rhythm.
- Soak up natural light. Step outside during daylight hours. Exposure to sunlight helps reset your internal clock, so that you will feel tired at the right time in the evening.
- Keep moving. Long, winter nights can make you feel cozy and still, but too much inactivity disrupts your body’s natural rhythm. Exercise helps regulate your sleep and boosts your mood. Try a group class like line dancing for social connection, or fun outdoor activities like sledding or walking through town.
Most importantly, give yourself grace. Stressing about sleep can make it even harder to rest. Trust that your body will find its rhythm again. It usually happens within a few nights.
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