ISLAMABAD: As winter sets in Pakistan, mornings can become a real struggle, with alarms feeling like the biggest enemy.
Whether it’s school-going children, office workers, or homemakers, many find it difficult to get out of bed during the colder months.
Experts explain that the difficulty in waking up is linked to both physical and psychological factors.
Body’s Natural Response to Cold
During cold weather, the human body naturally tries to conserve energy. Lower temperatures slow down metabolism, increasing feelings of lethargy and sleepiness. This is why the body often craves extra rest instead of waking up early.
Shorter Days, Longer Nights
Winter in Pakistan brings shorter days and longer nights. Delayed sunrise and reduced daylight affect the body’s “internal clock.” Less light increases production of melatonin, a hormone that promotes sleep, making it harder to wake up in the morning.
Reduced Sunlight and Vitamin D Deficiency
Limited exposure to sunlight in winter often leads to vitamin D deficiency. Vitamin D is crucial not only for bone health but also for maintaining energy and mood. Its deficiency can cause fatigue, lethargy, and symptoms of depression, which further hinder early rising.
Heavy Meals and Irregular Routines
Winter diets often include fried and fatty foods. Heavy dinners strain the digestive system, making mornings feel sluggish despite deep sleep. Late bedtimes and excessive screen time on mobile phones can also disrupt the sleep cycle.
Lack of Physical Activity
Cold weather discourages exercise and outdoor activities, lowering energy levels and impacting morning alertness. Those who maintain light exercise during winter tend to wake up more easily.
Psychological Effects and Mood Changes
Foggy and cloudy days, along with limited activities, can trigger feelings of sadness or boredom, especially in those already experiencing stress. This can further reduce motivation to wake up early.
Tips for Easier Early Mornings in Winter
Health experts recommend maintaining a consistent sleep-wake schedule. Going to bed early and minimizing screen time before sleep improves sleep quality. Opening curtains to let in natural light, drinking lukewarm water, light stretching, or a short walk in the morning can help wake the body.
Eating light and balanced dinners, preparing clothes in advance, and keeping the room slightly warm can also make getting out of bed easier.
Traditional Home Remedies
Home remedies like ginger tea, herbal kahwa in the morning, or lukewarm water with honey can help keep the body warm and alert.
While waking up early in winter can be challenging, simple lifestyle changes, a structured sleep routine, and healthy habits can make mornings more manageable, energetic, and refreshing.
