Trouble Getting Out Of Bed In Winter? Hacks To Help You Jump Out

As winter sets in and the days get shorter, many of us find ourselves hitting snooze more often, even after a full night's sleep. When winter arrives, a few interconnected changes happen in our physiology and environment and they all conspire to make us sleepy. Natural sunlight is the main cue that synchronises our body clock. Shorter days and more darkness mean weaker signals, delaying or muddling the timing of wake-sleep cycles. Along with reduced light exposure, the brain may produce more melatonin which is the “sleep hormone” and less serotonin which is the “feel-good or alertness” neurotransmitter. This imbalance can increase sleepiness, reduce mood and lower motivation to get going in the morning. Fortunately, some simple hacks can help you fight this slump and jump out of bed. Try these hacks discussed below!

Hacks to help you jump out of bed in winter

1. Expose yourself to light first thing in the morning

Open curtains/shutters as soon as you wake up. Even a few minutes of natural light helps signal your body that it's daytime, reducing melatonin and boosting alertness. If sunrise is late or you're inside, consider a “bright light box” as many studies use this as an effective way to mimic sunlight and reset circadian rhythms in winter.

2. Keep a consistent sleep–wake schedule even on weekends

Going to bed and waking up at nearly the same time helps stabilise your internal clock. Irregular sleep patterns may worsen the winter slump.

3. Move shortly after waking

Some light stretching, gentle yoga, or a few minutes of walking helps shake off grogginess, kick-start circulation and signal to the brain that the day has begun.

4. Get some daylight daily

A short walk, stepping out to a balcony, or just standing in daylight for 10–15 minutes helps. That natural light exposure not only boosts alertness but also supports vitamin D synthesis.

5. Stay physically active

Winter often reduces our activity levels. Regular movement like yoga, light indoor exercise, dancing, household chores, helps maintain energy, improve mood and improve sleep quality at night so mornings feel easier.

6. Watch diet and hydration

Drink enough water as in dry winter air, we often forget to hydrate, which can sap energy. Warm fluids like tea and soups can help. Eat balanced meals with proteins, whole grains, vegetables; avoid too many simple sugars or heavy comfort foods that can lead to an energy crash later.

7. Create a cozy but not overly warm sleep environment

Your room should be comfortable, not freezing, not stifling. Overly warm or overly cold rooms can both mess up sleep quality. Consistent bedding, good ventilation (if safe), and avoiding screens before bed all help.

8. Use “morning rituals”, habits that trigger wakefulness

A small ritual like splashing water on face, stretching, sipping a warm glass of water, opening a window can act as a “starter signal” for your body. Research shows that structured routines help beat winter lethargy.

9. Mind your mood

The lack of light can affect mood via serotonin suppression, which in turn affects energy and motivation. If you feel persistently low, anxious or extremely sluggish, consider speaking to a mental-health professional, for many, light therapy, counselling or simple mood support helps.

10. Keep doing small things that bring joy

Whether it's reading, listening to music, chatting with someone, or working on a mini-project as staying mentally active, connected and purposeful helps override the inertia that winter invites.

For many of us, winter makes it genuinely harder to get out of bed. It's not laziness, it's biology: less light, colder mornings, hormonal shifts, and often less activity and daylight. But the story doesn't have to end with hitting snooze. Simple but consistent hacks can reset our internal clocks and help us wake with more ease and energy.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Sleep in fall/winter seasonal affective disorder: effects of light and changing seasons · NCBI · 1985–1988 (study first published 1985)

Seasonal affective disorder: an overview · NCBI · 2003

Why Do You Feel More Tired In The Winter? – explanation of seasonal changes and physiology · Henry Ford Health (medical commentary) · 2021

Tired in winter? Here's the science behind seasonal fatigue · LiveScience (science-report) · 2022

Influence of daylight and activity on mood and behaviour in winter (winter-blues explanation) · Scientific American summary · 2020s