How to Wake Up When It’s Dark Outside
Most humans are built to be awake during the day or are diurnal (the opposite of nocturnal). We tend to get a boost of alertness from the sun. When it’s dark in our environment, that signals rest and sleep to the brain.
There are many things that influence our body clock or circadian rhythm but the largest influence or “time keeper” is light. Specifically, bright blue light, because this signals daytime.
One common example of this is on a rainy overcast day, when we don’t get much sun or light, it can be tempting to cozy up with some tea and stay inside. Humans tend to feel low energy on days like these.
When it’s completely dark, it can be very hard to wake up because we’re not getting the sunlight signals that it is time to be awake yet.
Here are some strategies that may be useful.
Keep in mind that these are general educational tips not based on your unique medical history and do not constitute medical advice. You may find it useful to meet with a qualified provider to discuss your sleep concerns (more on that below).
These tips are designed for those who can usually wake up okay but struggle in the winter. Some people struggle with waking up in general or even staying awake during the day. These tips may help but may not be enough on their own.
Sunrise alarm clock.
This can help with getting those morning sunlight signals and can also help with a more gentle or gradual awakening. If you’re worried about oversleeping, you can still have a regular alarm clock as a backup. The sunrise alarm clock is usually a gentle and gradual way to wake up.
Morning light and movement
(like exercise or stretching) after awakening and as a pick-me-up throughout the day (not close to bedtime though).
Leaving enough time for rest and sleep at night and if you try but can’t sleep, getting treatment.
It’s hard enough to get up to total darkness without also being sleep deprived. If you leave plenty of time, but can’t sleep, CBT-I can help. Learn more about sleep treatment.
Find a natural wake up time that works best for your body (if you’ve got a flexible schedule)
If you can set your schedule later, see if setting a later wake time makes it easier for you. Everyone is different.
Diversify your approach to avoid putting too much pressure on sleep.
Remember that there are many things that influence your energy levels such as hydration, nutrition and exercise.
How much light someone needs is unique to each person. You can start small by just turning on the lights in the room in the morning (even if it is dark outside, indoor light can help). You can also talk with a qualified healthcare provider if you think you might need light therapy which involves using a light box to get large doses of light. It’s helpful to talk to a provider before starting this because it isn’t recommended for certain conditions.
Hello!
I’m Kasryn, a sleep therapist helping exhausted adults break the cycle of sleepless nights using research-backed approaches.
If you’re interested in discussing your specific concerns, feel free to reach out for a free consultation.