Daylight savings time can really throw a wrench into your exercise routine. But when it comes to our health, exercise is incredibly important. We know that, but it doesn’t make getting out of a warm bed any easier. The lack of light tells our brains to stay asleep.
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Why Is It So Hard to Wake Up Early in the Dark?
The reason lies in our circadian rhythm—a natural internal clock that controls our sleep-wake cycle. When it’s dark, your body produces more melatonin, the hormone that makes you feel sleepy. Without sunlight, to tell your brain that it’s time to wake up, your body stays in “sleep mode” longer.
That’s why waking up on dark winter mornings can feel so tough!
How to Wake Up Early for Winter Workouts During Daylight Savings
I’ve noticed many of my patients struggle with sticking to their morning routine because it’s still dark outside. Waking up early during daylight savings can be hard. It’s tempting to sleep in a little longer before work. But it doesn’t have to disrupt your fitness routine.
Try these simple tips to adjust your schedule and stay on track:
1. Use a Gentle Alarm
Try an alarm that slowly gets louder or brightens up like the sunrise.
2. Go to Bed Earlier
Aim for 7–8 hours of sleep by going to bed earlier to feel more rested.
3. Set a Light Timer:
Set a timer on a light fixture to turn on automatically.
4. Avoid Screens Before Bed:
Put away your phone and TV before bed to sleep better.
5. Stick to a Routine:
Wake up at the same time every day to train your body.
Realistic Winter Health Goal Ideas for Consistent Fitness
Daylight savings and colder weather can disrupt your fitness routine. Setting winter health goals can keep you motivated. Here are some ideas:
- Commit to Morning Workouts: Try waking up 15 minutes earlier to do a short cardio morning workout before work.
- Stay Hydrated Even in Winter: Don’t forget hydration during the colder months—aim for 8 glasses of water daily. Even if you are not as thirsty as you are in warmer seasons.
- Explore Indoor Fitness: If it’s too cold outside, switch to indoor activities like yoga, bodyweight exercises, or treadmill routines.
Not sure where to start? Check out my blog on exercise for beginners!
Bottom Line
Build consistent habits and stick to an exercise routine you enjoy. In my program, The MEDication Freedom Method, I help patients find alternative routines to stay active when the weather changes. This not only adds variety to your workouts, but it also helps people stay consistent in being active so they can see long-term results.
Do you find it harder to work out in the morning during the winter? Let me know in the comments below!