When it’s hard to wake up: Circadian rhythm and sleep tips

Why is it so hard to get up in the morning when it’s still dark outside?

With each time change or seasonal shift of sunrise, we go through the familiar process of rising before the sun. While our alarm clock knows it’s the usual time to get up, our body and sleepy brain beg to differ.

Light, or a lack thereof, has a lot to do with how alert we feel in the morning. Not only that, it affects our mood and influences how early in the evening we’ll feel tired again.

Slogging through a dark morning routine is brutal. But there are ways to hack your circadian rhythm to make it a little easier.

“The darkness is signaling your brain that it’s not time to wake up, which isn’t helpful when you need to get going in the morning,” Michelle Bresingham, PA-C, a family medicine provider with Endeavor Health. “While we can’t control the time the sun comes up, there are some things we can do to make waking up feel easier.”

It turns out humans are creatures of habit. Our internal biological clock thrives when we’re on a predictable schedule. Doing the same things at the same time every day can go a long way toward restful sleep and better mornings.

1. Establish a consistent sleep schedule. One of the best things you can do for your morning routine is to get to bed at the same time every night. Have you ever opened your eyes minutes before your alarm went off? Congratulations — you’ve trained your circadian rhythm to follow a sleep schedule!

   “When you go to sleep at different times every night and your schedule is irregular, your brain doesn’t settle into this pattern of sleepiness and wakefulness,” Bresingham. “Putting sleep on a schedule helps your body know when it’s time to sleep and time to get up.”

2. Use light to your advantage. Light exposure is a key to regulating sleep cycles. Light in the morning will help you feel more awake, even if it’s a bright kitchen light and not the sun, while darkness in the evening will help you ease into sleepiness. Minimize light exposure at night (yes, even TV or phone screens) and maximize it first thing in the morning — turn the lights on when you get up and if the sun is out, consider a morning walk.

3. Avoid midnight snacks. Eating late at night can mess with your circadian rhythm, making your body stop preparing for slumber while keeping it busy digesting.

   “When you eat can make a difference in your sleep quality,” Bresingham said. “Just as your brain likes a schedule for sleeping, it likes a schedule for eating. Eating around the same time every day, and concentrating caloric intake earlier in the day, may help you wind down, support your circadian rhythm, and get better sleep at night.”

   It goes without saying that evening or late night consumption of caffeine and alcohol can also disrupt your sleep cycle.

4. Get regular exercise. Consistent physical exercise can help regulate your circadian rhythm as well, as long as it’s not a high-intensity workout right before bed. Even a low-impact walk can help, and will do your cardiovascular system good at the same time.
5. Get enough sleep. Most adults need 7-9 hours of sleep every night to feel well rested. Getting this amount every night will also help keep your circadian rhythm on track. If you struggle to get enough sleep, talk to your doctor.