As winter arrives, many people notice a clear change in their daily routine. Mornings feel heavier, and alarms seem harder to answer. From school children to office workers, waking up early becomes a common struggle during winter months.
Health experts say this problem is not laziness. It is linked to natural physical and mental changes caused by winter conditions.
Body slows down in cold weather
During cold weather, the human body tries to save energy. Lower temperatures slow the metabolism to keep body heat stable. This process increases tiredness and sleepiness.
Because of this, the body feels less alert in the early morning. This effect becomes stronger during winter, when temperatures remain low for longer hours.
Shorter days affect sleep cycles
One major change during winter is shorter days and longer nights. The sun rises later, reducing morning daylight exposure.
Limited sunlight affects the body’s internal clock. The body produces more melatonin, a hormone that controls sleep. Higher melatonin levels make waking up early more difficult.
Experts say this natural response explains why people feel drowsy even after enough sleep during winter.
Vitamin D levels drop
Lack of sunlight during winter can cause vitamin D deficiency. This vitamin supports energy levels and emotional balance.
Low vitamin D can lead to fatigue, low mood, and lack of motivation. These symptoms make mornings harder, especially for people who already feel stressed.
Diet and routine changes play a role
Eating habits often change in winter. People prefer fried or heavy foods, which slow digestion. This can cause deeper sleep but sluggish mornings.
Late-night phone use or watching television also disrupts sleep patterns. These habits worsen morning tiredness.
Cold weather also reduces outdoor activity. Less movement lowers overall energy. Experts say people who continue light exercise during winter wake up more easily.
Mental health impact
Foggy mornings and cloudy skies can affect mood. Psychologists say winter can increase feelings of sadness or low motivation.
Mental stress combined with seasonal changes can reduce the desire to wake up early.
Expert advice for easier mornings
Health experts recommend keeping a fixed sleep schedule during winter. Sleeping and waking at the same time daily helps regulate the body clock.
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They also suggest sleeping earlier, reducing screen time before bed, and eating balanced meals. Preparing clothes in advance and keeping the room slightly warm can also make mornings easier.
With small lifestyle adjustments, waking up during winter can become more manageable.
