Sleep Expert Reveals 5 Steps to Wake Up Refreshed This Autumn

As the autumn season unfolds, many individuals are experiencing heightened fatigue, exacerbated by the impending clock changes that occur in many regions. Despite the common belief that we gain an extra hour of sleep, research indicates that this may not translate to actual rest. According to Harvard Health, the transition often leads to disrupted sleep patterns, causing people to wake in the night, rise earlier, and struggle to fall asleep.

To combat this seasonal fatigue, Dr. Deborah Lee, a sleep expert from Doctor Fox, has partnered with Comfybedss to share five practical strategies for waking up feeling more refreshed during this demanding time of year.

1. Incorporate Morning Exercise

While the thought of an early morning workout may not appeal to many, Dr. Lee emphasizes its benefits. She cites research showing that engaging in a 30-minute workout at moderate intensity can significantly reduce sleepiness and enhance alertness. A simple walk can suffice, especially since exposure to morning light plays a crucial role in regulating our internal body clocks.

2. Maintain a Consistent Circadian Rhythm

Dr. Lee stresses the importance of keeping a regular Circadian rhythm, particularly during the darker winter months. Establishing a consistent sleep schedule—going to bed and waking up at the same time—can greatly improve sleep quality. This routine should also extend to daily meals, personal hygiene practices, and technology usage. “Sticking to this schedule on weekends is challenging, but it will ease your Monday wake-up,” she notes.

3. Utilize Natural Light or a SAD Lamp

Waking up in darkness can be disheartening, and Dr. Lee suggests that exposure to light is essential. “When your eyes detect light in the morning, it signals to your brain that it is time to wake up,” she explains. To harness this, she recommends opening curtains and stepping outside as soon as possible. If natural light is not available, investing in a light therapy lamp, particularly a Seasonal Affective Disorder (SAD) lamp, can provide a gentle awakening experience.

4. Opt for a Nutritious Breakfast

Though quick options like toast or cereal bars are tempting, Dr. Lee advises choosing a breakfast rich in both carbohydrates and protein. Such meals can boost alertness without the subsequent blood sugar crash associated with sugary cereals, which can leave individuals feeling sluggish during morning meetings.

5. Delay Your Morning Coffee

Reaching for caffeine immediately upon waking is common, but Dr. Lee recommends waiting at least 45 minutes before having that first cup. This timing allows caffeine to work more effectively, providing a more substantial energy boost and potentially benefiting dental health as well.

By implementing these strategies, individuals can navigate the challenges of autumn and enhance their overall well-being. With a focus on routine, natural light, and mindful nutrition, waking up refreshed may be more achievable than ever.