As autumn and winter bring longer nights and darker mornings, many people struggle to start their day feeling refreshed. According to Comfybedss, the search term “how to wake up less tired” receives over 1,000 monthly searches, with a sharp increase during these colder months. To help people overcome morning grogginess, Dr Deborah Lee, a sleep expert from Doctor Fox collaborating with Comfybedss, shares practical, evidence-based advice.
Breakfast fuels alertness
Dr Lee discourages quick, sugary breakfasts such as cereal or breakfast bars, which cause blood sugar spikes and worsen tiredness. “It might be easy to just grab a breakfast bar or put some bread in the toaster, but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” she says. She recommends eggs, which are high in protein, and suggests making an omelette with meats and cheeses to provide longer-lasting energy.
Morning movement improves energy
Although exercising first thing may not appeal to everyone, Dr Lee says it helps to wake the body up faster. “Research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness,” she explains. Even a brisk walk or light stretching can make a noticeable difference.
Routine strengthens sleep cycles
Keeping a consistent schedule supports the body’s circadian rhythm, which regulates sleep and wake patterns. “Your circadian rhythm is the pattern your body follows to know when it’s time to sleep and time to wake up,” Dr Lee notes. She advises going to bed and waking up at the same time every day, maintaining regular meal and shower times, and reducing screen use before bed. Staying consistent on weekends can also prevent Monday morning fatigue.
Light boosts wakefulness
Morning light exposure signals the brain that it is time to wake up. Dr Lee explains, “When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up.” She cautions against heavy blackout curtains and suggests opening them soon after waking. Artificial options such as a bedside or Happy Lamp, which sees around 1,300 monthly Google searches, can also help. However, natural daylight remains the most effective cue for alertness.
Timing caffeine for best results
Dr Lee advises against drinking coffee immediately after waking. “You shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest fix,” she says. Waiting allows the body’s natural cortisol levels to stabilise, making caffeine more effective later.
Studies from the National Sleep Foundation support these recommendations, highlighting how routine, light exposure, and balanced nutrition improve morning energy. With the UK experiencing darker mornings from October to March, these strategies are especially relevant.
Dr Lee’s advice offers a simple yet effective way to wake up feeling more alert. Combining a nutritious breakfast, light exercise, consistent habits, and well-timed caffeine intake can make mornings more manageable and energising, even through the darker months.