Wake up right: Morning routines that will improve your winter sleep
Photo: How to improve sleep in winter (Getty Images)
Many people struggle with sleep during the winter months. Short daylight hours, dark mornings, and early sunsets can disrupt the body’s internal clock, making it harder to fall asleep at night and more difficult to wake up in the morning.
Ukrainian professor and dietitian Oleh Shvets shares tips on how to improve your sleep routine in winter.
Regular wake-up time — every day without exception
Sleep experts advise starting the day with two simple but effective habits that help restore healthy nighttime sleep.
One of the most common mistakes is trying to catch up on sleep over the weekend. While it may seem appealing, this approach actually disrupts circadian rhythms. Experts emphasize that the most important factor is not bedtime, but wake-up time. Waking up at the same time every day — including weekends — helps the brain gradually establish a stable sleep–wake rhythm.
Scientific studies show that a consistent wake-up time determines when the body will be ready for sleep in the evening. Sleep is a dynamic process, and forcing yourself to go to bed on schedule is ineffective. Instead, it is better to follow natural sleepiness and avoid lying awake in bed for long periods, which can worsen insomnia.
Bright morning light as a signal to the brain
The second key habit is exposing yourself to as much light as possible immediately after waking up. Sunlight or bright artificial light instantly signals to the brain that the day has begun. Light hitting the retina suppresses the production of melatonin — the sleep hormone — and запускає a new 24-hour wakefulness cycle.
Whenever possible, experts recommend going outside in the morning, even for just a few minutes. People who regularly receive morning light tend to fall asleep faster and sleep longer. If natural light is limited, special lamps or sunrise-simulating light devices can help.
In the evening, however, the situation is reversed. Bright light and screens suppress melatonin and disrupt the biological clock. That is why experts advise dimming lights, putting smartphones aside, and using night mode at least two hours before bedtime.
Combining a stable morning wake-up time with exposure to morning light is a simple yet scientifically proven formula that helps restore quality sleep even during the darkest time of the year.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
