Sleep specialist shares hacks to help you wake up feeling energised ahead of the autumn clock change (27 October).
The autumn clock change (27 October) heralds the onset of shorter, darker days making it harder than ever to drag ourselves out of bed come the morning. However, Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, believes there are a few key ways to optimise your morning routine to ensure you wake up feeling refreshed and full of energy, no matter how dark it is outside.
Thomas says, “Whilst the autumn clock change allows Brits an extra – and much desired – hour in bed, the change in daylight hours and subsequent impact this has on melatonin production can make it much harder to wake up in autumn and winter.
“Our bodies produce melatonin, the sleep hormone, as it gets darker, setting us up to feel sleepy come bedtime. But if we’re not exposed to enough morning light – a cue for the body to stop melatonin secretion – it makes it much harder to wake up. And unfortunately, it’s not as simple as switching the light on as soon as you wake up.
“That said, there are some useful hacks to ensure you feel energised and ready to take on the day – no matter how dark it is outside.”
Read on for Thomas’s guide to optimising your morning routine…
Prioritise your sleep
First thing’s first, ensuring you’re getting seven to eight hours of sleep every night is the best way to guarantee you wake up feeling well-rested.
Key considerations here areCaffeine consumption: you should aim to refrain from caffeine for at least six hours before bed
- Sleep hygiene: sticking to the same wake and sleep times – even at the weekend – avoiding blue-light emitting tech in the hours before bed and enjoying a daily wind-down routine
- Environment: your bedroom should be cave-like; cool, dark and quiet
- Ergonomics: ensuring that your sleep position and, crucially, what you’re sleeping on, supports and relieves pressure on your spine enabling your muscles to relax and recover overnight
Whilst there is no one-size-fits-all magic pill for a good night’s sleep, an awareness of these four factors will put you in the best stead for a good night’s sleep, and therefore more likely to wake up feeling well rested.
Snooze, sleep, repeat
Hitting the snooze button disrupts the latter part of your sleep cycle, comprised of REM sleep. Disrupting this late-stage sleep can cause a ‘fight or flight’ response, which increases blood pressure and heart rate. Hardly the most relaxing way to start your day!
So, whilst it can be tempting to press snooze once or twice, it’s better to get up as soon as your alarm goes off. Try placing it on the other side of the room so that you have no option other than to get out of bed to switch it off. Alternatively, set your alarm to play your favourite playlist or radio station – a sure-way to wake up with a smile on your face every morning.
Stimulate your senses
If you struggle with grogginess first thing, scent could provide a much-needed morning boost for you.
Invigorating citrus scents can do wonders if you regularly wake up in a daze. The smell of sweet orange has been found to lower stress and improve mood, whilst lemon can promote creativity. Other helpful scents are peppermint which may improve alertness and memory, whilst ginger is thought to boost mood.
In the winter months, creating your own steam room is a great way to start the day. Put a few drops of essential oil into your shower tray and take in the invigorating scent whilst you shower. Alternatively, rubbing a few drops onto pulse points or lighting a candle will work.
Alternatively, if your morning ritual includes a cup of coffee – also thought to be a stimulating scent – take time to enjoy the beautiful aromas whilst it’s brewing.
Exercise the blues away
Few activities are more beneficial first thing than exercise as it’s mental and physical health benefits are so far-reaching. Exercise can help with managing stress, improving mood, managing symptoms of depression and anxiety, memory and brain function, and heart, muscle and bone health. In fact, it can even benefit sleep quality and quantity come bedtime.
Establishing a morning exercise routine will help ensure you start the day on the right foot whilst setting you up for a healthier and more productive day.
Whether you prefer a virtual yoga class, a morning walk or jog, or a gym class, the important thing is to find an activity that you enjoy and are therefore more likely to make time for at the start of your day.
The benefits of natural light
Light is one of the most important elements for setting our circadian rhythm or internal body clock. If we aren’t exposed to enough light in the day, it’s much harder to fall asleep come nighttime. Further to this, natural sunlight helps us to stay alert, promotes Vitamin D production (important for bone, teeth and muscle health) and boosts serotonin levels aka the happy hormone.
Whilst it may be difficult to ensure exposure to natural light first thing, getting 15-30 minutes in the morning, after daybreak, and again in the afternoon will do wonders for your body clock.
If you work in an office, try getting off the tube one stop early and walking to make sure you get your daily dose of morning light. If you work from home, make the most of the lack of commute and enjoy some exercise outdoors.
If your office space is particularly dark or lacking in natural light, it’s worth investing in a SAD lamp which simulates the sunlight that’s missing during the darker winter months, slowing down the production of sleep-inducing melatonin and instead encouraging production of mood boosting serotonin.
For more information, visit www.tempur.co.uk.
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