As winter arrives, mornings begin to feel heavier and alarms harder to ignore. From schoolchildren to office-goers, many struggle to wake up early during colder months.

Health experts say this seasonal difficulty is rooted in natural physical and psychological changes triggered by winter.

In cold weather, the human body naturally tries to conserve energy. Lower temperatures slow down metabolism to maintain body heat, increasing feelings of lethargy and sleepiness.

This biological response makes it harder to feel alert early in the morning, especially during winter.

Shorter days and longer nights

Winter brings shorter days and longer nights, with the sun rising later than usual. This reduced exposure to daylight directly affects the body’s internal clock.

Due to limited sunlight, the body produces more melatonin, the hormone responsible for sleep, making waking up early more difficult.

Vitamin D deficiency in winter

Limited sunlight during winter often leads to vitamin D deficiency. This vitamin plays a key role not only in bone health but also in maintaining energy levels and mood balance.

Its deficiency can result in fatigue, lethargy, and mild depression, all of which contribute to difficulty waking up early.

Changes in diet and daily routine

Winter diets often include rich, fried, or high-fat foods, which can slow digestion. This leads to deeper sleep, but makes mornings more sluggish.

Excessive use of mobile phones or watching TV late at night further disrupts the natural sleep cycle, worsening morning fatigue.

Cold weather discourages exercise and walking, reducing overall physical activity. Lower activity levels decrease energy, making it harder for the body to feel active in the morning.

Experts note that people who continue light exercise during winter tend to wake up more easily.

Foggy mornings, cloudy skies, and limited outdoor activities can trigger feelings of sadness or apathy in some individuals.

Psychologists say that mental stress or low mood during winter can reduce motivation to wake up early, especially among those already under pressure.

Health experts advise maintaining a consistent sleep schedule, going to bed and waking up at the same time daily during winter.

They also recommend sleeping earlier, limiting screen time before bed, eating balanced meals like vegetables, lentils, and soups, keeping clothes ready in advance, and maintaining a slightly warm room to make mornings easier.