When winter sets in, getting out of bed is a feat. The body is heavy, the mind numb and motivation… remains at a standstill. Nothing abnormal, however, according to Dr. Gérald Kierzek: the cold acts on our biological mechanisms, in particular those which regulate wakefulness.
Why does the cold prevent us from getting up?
When it is cold, the body activates areas responsible for survival: it seeks to conserve internal heat and slows down certain non-essential functions, such as energy, motivation and movement.
Result ? Waking up seems more difficult, especially when this feeling of cold is accompanied by a lack of natural light.
“The cold complicates getting up in the morning by lowering the body temperature, which stimulates the production of melatonin (the sleep hormone) and slows down the metabolism, keeping the body in “energy saving” mode. It also reduces blood circulation, causes a feeling of heaviness and reduces the secretion of cortisol (arousal hormone), especially combined with the lack of winter light which disrupts the biological clock”, confirms Dr Gérald Kierzek, emergency doctor and medical director of True Medical.
In short: your body is not “lazier” in winter, it is simply programmed to function differently.
What temperature should you prefer in the bedroom?
We know that the temperature of the bedroom influences the quality of sleep as much as the ease with which we get up. Thus, a well-chosen temperature supports the circadian cycle and makes waking up smoother.
“The optimal temperature to be in good shape in the early morning is 18-20°C“, confides Dr. Gérald Kierzek. “This is a temperature cool enough to sleep well, but not freezing to avoid thermal shock when you get up. Ideally, program the heating to gradually increase 30 minutes before you wake up,” further specifies the emergency doctor.
Indeed, a slightly cool room facilitates the natural drop in temperature necessary for falling asleep, then gradual warming in the early morning helps the body to restart its metabolism.
How to finally motivate yourself at dawn?
If your body seems to slow down in winter, a few simple actions can transform your awakenings… and avoid the famous “five more minutes…”.
- Use a dawn simulator (a lamp that imitates the sunrise) to regulate melatonin and serotonin;
- Drink a large glass of lukewarm water or expose yourself to light as soon as you get up to restart the metabolism;
- Prepare warm clothes near the bed, get active immediately (stretching, lukewarm shower) and engage in regular physical activity to boost your energy.
Having warm clothes or comfortable socks at the foot of the bed can also help get out of bed more easily. The goal? Improve your comfort and send a clear signal to the body : yes this start to the day can be great!