The first month of winter in the southern hemisphere has arrived with an icy blast. Although I’m a lark, these long, cold nights are encouraging me to stay cocooned beneath the toasty bedcovers. In fact, there have been a few mornings when I have opened my eyes, only to close them and fall back to sleep for at least another 45 minutes.
Although by nature I’m a morning person, I’m also extremely sensitive to the cold. And, given I’m a writer, getting up later means working well into the night. Sure, I’m fortunate to have that flexibility. But my late nights and wake ups are not in sync with the season.
After all, winter is a time to reflect, nourish and retreat.
Ideally, I should be waking early and going to bed early.
Thankfully, I’ve found some nifty ways to remedy the situation.
So whether you’re an early bird or a night owl, or have a crappy night’s sleep, here are some simple and natural ways that can help you wake up on a better note in winter.
Drink warm tea that helps you sleep
Each night, I drink a warm cup of organic herbal tea at least an hour before going to bed. For me, that’s usually chamomile, peppermint or an ambrosial vanilla chai. Sometimes it’s warm water with a slice of ginger. Not only is it warming and relaxing, it helps me stay hydrated under those extra layers. Remember, sleep time is the longest period when fluid isn’t consumed.
Plus, drinking warm tea an hour before going to sleep means that I don’t wake up bleary-eyed in the middle of the night to visit the loo. That said, everyone’s bladder is different.
Layer wisely at bedtime
I wear enough to bed so that I feel warm, but not so that I overheat under the bedcovers. I wear long-sleeved cotton or bamboo PJs, have a cosy quilt, which can be adjusted according to the seasons, and have a reversible wool underlay on my bed.
Depending on what kind of heating system you have, turn the heater off or right back. It also saves on power.
Set your internal alarm clock
Something else I do before going to bed is set an intention of what time I would like to wake up. For instance, just before drifting off to sleep I might say, “I am waking up at 7.20 tomorrow morning.” I only say it once, there’s no expectation. Mostly, it’s about tuning in to my in-built alarm clock.
Admittedly, it takes practice. It also helps if your times are fairly consistent to help get into a routine. If they are too extreme, say, an hour or two before you would normally wake up, it’s likely you’ll sleep through.
If I absolutely need to, particularly for going to early morning appointments, I set an alarm, be it a phone or clock. That said, I often find that I wake up too early in anticipation of having to get up on time. It also means I won’t necessarily get a restful night’s sleep.
Personally, I find digital alarms to be a jolt to the system. At the same time, I have an alarm clock and my phone on the other side of the room. That means I have to get out of bed to turn them off.
Breathe deep
On waking up, if your eyelids are heavy and your brain feels foggy, take at least three long, deep, conscious breaths. Through your nose, inhale all the way from your lower belly and up into the top of your chest and lungs. Then exhale through the nose, reversing the breath from the chest and down into to your belly. If you can, build it up to five or more long, deep breaths.
Wake up with energised breathwork
For me, a good round of energetic breathwork, or pranayama, instantly clears any brain fog. There are several effective techniques you can do, but these are two of my go-tos, especially when short on time.
Basically, breath of fire is pumping the navel in and out while breathing rapidly through the nose and sitting upright. Given how vigorous it is, it’s best to avoid while menstruating or during pregnancy. It’s also a good idea to do it on an empty stomach. The other thing about breath of fire is that it’s best to warm up with at least three long, deep breaths before starting.
Also known as Nadi Shodhana, alternate nostril breathing can be used any time of the day for a natural pick-me-up. There are a few variations with this, such as how long you inhale, hold and exhale for, or even how you alternate the breathing.
The simplest way to start is to close your right nostril off with the right thumb while breathing in through the left nostril. Hold the breath briefly, then as you place your right index finger over your left nostril, you release the right thumb and exhale through your right nostril. Continue to alternate like this between the right and left nostrils.
It’s often suggested the last exhalation should always be on the left. Given the nature of this, it’s also a good idea to have some tissues or a hanky nearby.
Whether you choose one or both of these breathing techniques, it’s good to start with three minutes and build from there.
Smile
Unless you’ve had a fabulous dream, or an incredible lovemaking session, sadly not many of us tend to wake up smiling. Our heads are usually geared towards what we have to do and where we have to be. Not only does smiling help you mentally, it also helps wake up the face muscles and gets the blood circulating. It radiates an inner warmth, especially when focused on the heart.
Try smiling broadly at least three times and hold each one for a count of 10. The bigger the smile, the better you feel.
Avoid checking electronic devices first thing
Hands up who checks their phone as soon as they wake up? Plus, who has it next to their bed? To get off to a better and more productive start, avoid checking any electronic device first thing. If you do, you are already putting yourself in a stress mode, thinking about what you need to get done, let alone taking on other people’s needs, wants, etc.
Taking some time for yourself in the morning allows you to collect your thoughts and be present. Besides, if something is urgent, people usually call.
Detox Ayurveda style
Despite some mixed views, before I have brekky I do the Ayurvedic practice of oil pulling with some organic cold-pressed coconut oil. Coconut oil is antibacterial and pulls out any toxins in your mouth, hence why it’s suggested for improving gum and teeth health.
I swish a heaped teaspoonful (although most suggest a tablespoon) in my mouth for between 10 and 20 minutes, while getting ready for the day. Given it’s pulling toxins out, don’t swallow it. I find it’s best to spit the coconut oil into a bin or outside in the garden, not down the sink or drain. It’s prone to solidifying and can clog pipes.
Drink warm lemon water
An oldie but goodie, the first thing I drink each day is warm water with a slice of lemon. Although lemon is technically more cooling for the body, it’s also cleansing and alkalising. It literally wakes the body up, particularly the liver and digestive system, and is terrific for warding off those winter lurgies. Warm lemon water has endless benefits.
Sing to your heart’s content
Sing, hum or chant to warm the vocal chords up, whether you are a shower singer or not. It’s a terrific and instant mood shifter. That said, it’s best to do after drinking some fluid so your morning voice doesn’t sound too groggy or crack.
Meditate
I meditate for at least 10 to 20 minutes daily, sitting upright, not lying down. Obviously meditation can take many forms. This can be anything from eye gazing (focusing on an object or gazing into your eyes in the mirror) and deep breathing to closed-eye and sound vibration. I always feel crystal clear and more productive.
Take a James Bond shower
Standing under a steaming hot shower in winter can be hard to leave. Instead, I have a quick shower. And by quick, I mean a four-minute shower that alternates from mostly warm to suddenly cold, especially when I don’t need to wash my hair. During what is often known as a James Bond Shower (no, Daniel Craig is not included), I have a waterproof egg timer on top of the shower screen to help keep track of time. Not only is my slightly adapted version invigorating, it helps cut down on water usage.
How do you wake up on a better note in winter?
By Kristin Lee
Please note: this post is my personal opinion. If needed, appropriate professional health and/or medical advice should be sought.
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