Wake up easier with sleep expert’s top four tips

If you continuously press snooze, there’s a way to break out of the bad habit and to become a morning person – even if the sun isn’t shining.

Rex Isap, CEO and sleep expert at Happy Beds, explained: “When it comes to waking up in the dark winter months, it’s all about our circadian rhythm; this is our internal body clock and is heavily influenced by light.

“When we wake up to another dark and dreary morning, our bodies keep producing melatonin, the hormone that makes us feel sleepy. So, it’s no surprise that many of us struggle to get out of bed when it’s dark outside.”

To counteract the “real biological reasons” that make you want to turn over and snuggle up in the covers, Mr Isap revealed four key tips.

One of the smartest investments you can make is a “sunrise alarm clock“, Mr Isap advised. “Sunrise alarm clocks gradually increase light in your room, simulating a natural sunrise and helping to regulate your circadian rhythm,” he explained.

“Research shows that exposure to bright light in the morning boosts serotonin production, which enhances mood and alertness while suppressing melatonin levels.”

Another top tip is to “chose a melodic alarm tone” so that you aren’t jolted out of deep sleep. Mr Isap elaborated: “Studies suggest that softer, low-pitch sounds can reduce sleep inertia and create a more pleasant waking experience.

“Look for alarms that offer a variety of sounds, such as nature sounds or soft music, which can help ease you into waking up rather than startling you awake.”

Mr Isap added: “Consider using an alarm clock that has a gradual volume increase instead of a jarring sound, as this can also make waking up less stressful.”

It’s also key to have the alarm clock “on the other side of the room” so that you to “force yourself to physically get out of bed to turn it off”.

Mr Isap said: “This simple act can jumpstart your day by breaking the snoozing habit. When you have to stand up and move, it helps signal to your body that it’s time to wake up.”

It’s also advisable to stay away from any caffeine within the first 90 minutes after waking. Mr Isap explained: “When you first wake up, your cortisol levels – the hormone responsible for energy regulation – are at their peak.

“By waiting to drink coffee, you allow your body to naturally wake up more fully before introducing caffeine into your system.”