As winter begins in Pakistan, the morning alarm often feels like everyone’s biggest enemy.

Whether it’s schoolchildren, office workers, or homemakers, nearly everyone complains that getting out of bed becomes a real challenge during the colder months.

So why does a task that feels easy in summer become difficult in winter? Experts point to several physical and psychological factors behind this seasonal struggle.

Body’s natural response to cold

In cold weather, the human body naturally tries to conserve energy. Lower temperatures slow down metabolism to maintain body heat, which increases feelings of lethargy and sleepiness. This is why mornings can feel especially tough.

Shorter days, longer nights

During winter in Pakistan, days are shorter and nights longer. The sun rises late, reducing natural light exposure, which affects the body’s internal “biological clock.” Less light also increases production of the hormone melatonin, which promotes sleep, making it harder to wake up in the morning.

Reduced sunlight and vitamin d deficiency

Limited sunlight in winter often leads to vitamin D deficiency. Vitamin D is crucial not just for bone health, but also for energy levels and mood. Its deficiency can cause fatigue, lethargy, and mild depression, all of which can make getting up early a struggle.

Heavy meals and irregular routines

Winter diets often include rich, fried, or high-fat foods. Heavy dinners put pressure on the digestive system, making sleep deep but mornings feel sluggish. Late nights and excessive use of phones or TVs further disrupt sleep cycles.

Less physical activity

Cold weather discourages outdoor exercise and walking. Reduced physical activity lowers energy levels, directly affecting morning alertness. People who maintain even light exercise routines in winter tend to wake up more easily.

Psychological effects and mood changes

Foggy, cloudy skies and limited outdoor activities during winter can trigger feelings of sadness or listlessness in some individuals. Psychologists say this can also reduce the desire to wake up early, especially for those already experiencing stress or low mood.

Effective ways to wake up early in winter

Experts recommend maintaining a consistent sleep and wake schedule as the most effective solution. Going to bed earlier and limiting screen time before sleep improves sleep quality.

Open the curtains immediately upon waking to let in natural light, even if the sun hasn’t fully risen. Drinking lukewarm water and doing light stretching or a brief walk helps stimulate the body.

Opt for light and balanced dinners such as vegetables, lentils, or soup. Prepare clothes in advance and keep rooms slightly warm to make leaving the bed easier.

Home remedies that help

Many households rely on ginger tea or herbal infusions in the morning to warm the body and energize the mind. Warm water with honey is another simple remedy to restore energy.

While waking up early in winter can be challenging, it is not impossible. Simple adjustments, better sleep routines, and a healthy lifestyle can make mornings easier and allow the day to begin with energy and freshness.