The arrival of winter and the shorter daylight hours can make it harder for many people to get out of bed in the morning, potentially affecting their energy levels and mood.
اضافة اعلان
The British news agency PA Media offers 10 tips to make winter mornings easier, based on guidance from Shazna Khanom, head of clinical mental health at British health insurance company Bupa.
Khanom explains that shorter days and reduced exposure to light during autumn and winter can leave people feeling sluggish and slow-moving. She warns that interpreting these feelings as laziness may make the problem worse.
1. Wake up at a consistent time
Khanom recommends sticking to the usual wake-up time, even for those accustomed to getting up early, as consistency helps the body maintain a healthy routine.
2. Turn on the lights as soon as you wake up
She recommends switching on all the lights as soon as you get out of bed, rather than relying on dim lighting, to help you wake up.
3. Get your body moving
Morning physical activity, whether at home or in the gym, can help prepare the body for the day ahead.
For those who prefer running outdoors, she recommends wearing warmer clothing and using a headlamp when necessary, while planning ahead for the activity.
4. Change your perspective on winter
Rather than focusing on gloomy skies and cold weather, Khanom encourages people to look for the positive aspects of the season, such as enjoying the warmth of home and lighting candles to create a cozy atmosphere.
5. Make time for a calm morning
She recommends allowing enough time to prepare for the day without rushing. Making a cup of tea, listening to the radio or enjoying an audiobook can help create a calmer start.
6. Use aromatherapy oils while showering
Khanom explains that some aromatherapy products can help promote relaxation and sleep, while others may enhance feelings of freshness and alertness.
7. Think about enjoyable things ahead
She recommends thinking about activities to look forward to, such as meeting a colleague at work or doing something enjoyable after finishing work, and focusing on the positive feelings associated with them.
8. Prepare a breakfast you enjoy
A healthy breakfast can help you start the day well. Khanom recommends choosing a meal you enjoy, such as oatmeal or a cooked breakfast.
9. Drink water
Khanom notes that water consumption may decline during winter and encourages people to stay hydrated by drinking water as soon as they wake up.
10. Make the most of daylight
She recommends going for a walk whenever possible, explaining that spending at least 20 minutes a day in natural daylight may help improve mood.
She advises wearing warm clothing and carrying an umbrella when it rains, noting that natural light remains beneficial even on cloudy days.
When should you seek help?
If low mood persists throughout winter despite following these tips, Khanom recommends seeking professional support, particularly if the problem recurs every year and affects relationships, work or family life.
She emphasizes that seeking help early may make it easier to manage the problem and prepare for the following winter, rather than continuing to struggle throughout the season.
Resource: Agencies
