As winter approaches and mornings grow darker, even the most disciplined early risers find it harder to roll out of bed. But according to Dr. Deborah Lee, former NHS Lead Clinician, the secret to starting your day refreshed isn’t more sleep — it’s smarter habits. In a report shared with Daily Mail and HuffPost, Dr. Lee offers science-backed tips to help you wake up energized, even when the sun refuses to cooperate.
Skip the coffee — at least for the first 45 minutes
That first cup of coffee may feel irresistible, but Dr. Lee cautions against reaching for caffeine immediately after waking. She explains that the body’s stress hormone, cortisol, naturally spikes within 30–45 minutes of waking, known as the Cortisol Awakening Response. Drinking coffee too soon can amplify that spike, leaving you jittery rather than alert.
Research by the University of Bath supports this, showing that coffee first thing in the morning can disrupt blood sugar levels, especially after a poor night’s sleep. Dr. Lee suggests waiting at least 45 minutes before your first sip — ideally after breakfast — to maximize caffeine’s benefits and avoid a mid-morning crash.
Make breakfast your first boost
The key to a fresher start, says Dr. Lee, lies in a protein-rich breakfast. Forget sugary cereals or plain toast — these cause blood sugar fluctuations that lead to sluggishness. Instead, a mix of protein and complex carbohydrates provides steady energy and sharper focus.
Studies have also linked early breakfast (before 9 a.m.) to better mental health. Those who delay or skip the first meal entirely are 28% more likely to experience low mood or depression. For those watching their weight, Spanish researchers recommend that breakfast should make up 20–30% of daily calorie intake — roughly 400–750 calories, depending on gender and activity level.
Move before the snooze
If the chill tempts you to hit snooze, resist it. A brisk walk or light morning exercise can actually help shake off grogginess faster than an extra 30 minutes of sleep. Dr. Lee notes that even moderate movement boosts circulation, triggers endorphins, and helps your body align with its natural rhythm.
A study cited by Daily Mail also suggests that exposure to morning sunlight — even for 15 minutes — can reduce stress and help combat Seasonal Affective Disorder (SAD), often dubbed “winter depression.”
Protect your circadian rhythm
One of the biggest disruptors of morning energy is a disturbed circadian rhythm, the body’s internal clock that governs sleep, hormones, and temperature. Dr. Lee recommends maintaining a strict routine — sleeping and waking at the same time daily, even on weekends.
She also advises keeping meal times, shower schedules, and digital “switch-off” times consistent. These small habits help your body anticipate rest and wakefulness, reducing the sense of fatigue that often hits on Monday mornings.
Let there be (natural) light
Finally, Dr. Lee stresses the power of light exposure in setting the tone for your day. Keeping your curtains slightly open or investing in a SAD lamp can simulate sunrise, sending signals to your brain that it’s time to wake up.
“Seeing light in the morning tells your brain it’s time to get moving,” she told HuffPost. A gradual increase in light — rather than the shock of an alarm in the dark — can make waking up far less painful, even on the gloomiest winter mornings.
Feeling sluggish in shorter, darker days isn’t just in your head — it’s your body adjusting to seasonal changes. But with smarter caffeine timing, a wholesome breakfast, consistent routines, and a touch of morning movement, you can reclaim your energy and start your day fresh.
Because while we can’t control how soon the sun rises, we can certainly control how we rise with it.
Skip the coffee — at least for the first 45 minutes
That first cup of coffee may feel irresistible, but Dr. Lee cautions against reaching for caffeine immediately after waking. She explains that the body’s stress hormone, cortisol, naturally spikes within 30–45 minutes of waking, known as the Cortisol Awakening Response. Drinking coffee too soon can amplify that spike, leaving you jittery rather than alert.
Research by the University of Bath supports this, showing that coffee first thing in the morning can disrupt blood sugar levels, especially after a poor night’s sleep. Dr. Lee suggests waiting at least 45 minutes before your first sip — ideally after breakfast — to maximize caffeine’s benefits and avoid a mid-morning crash.
Make breakfast your first boost
The key to a fresher start, says Dr. Lee, lies in a protein-rich breakfast. Forget sugary cereals or plain toast — these cause blood sugar fluctuations that lead to sluggishness. Instead, a mix of protein and complex carbohydrates provides steady energy and sharper focus.
Studies have also linked early breakfast (before 9 a.m.) to better mental health. Those who delay or skip the first meal entirely are 28% more likely to experience low mood or depression. For those watching their weight, Spanish researchers recommend that breakfast should make up 20–30% of daily calorie intake — roughly 400–750 calories, depending on gender and activity level.
Move before the snooze
If the chill tempts you to hit snooze, resist it. A brisk walk or light morning exercise can actually help shake off grogginess faster than an extra 30 minutes of sleep. Dr. Lee notes that even moderate movement boosts circulation, triggers endorphins, and helps your body align with its natural rhythm.
A study cited by Daily Mail also suggests that exposure to morning sunlight — even for 15 minutes — can reduce stress and help combat Seasonal Affective Disorder (SAD), often dubbed “winter depression.”
Protect your circadian rhythm
One of the biggest disruptors of morning energy is a disturbed circadian rhythm, the body’s internal clock that governs sleep, hormones, and temperature. Dr. Lee recommends maintaining a strict routine — sleeping and waking at the same time daily, even on weekends.
She also advises keeping meal times, shower schedules, and digital “switch-off” times consistent. These small habits help your body anticipate rest and wakefulness, reducing the sense of fatigue that often hits on Monday mornings.
Let there be (natural) light
Finally, Dr. Lee stresses the power of light exposure in setting the tone for your day. Keeping your curtains slightly open or investing in a SAD lamp can simulate sunrise, sending signals to your brain that it’s time to wake up.
“Seeing light in the morning tells your brain it’s time to get moving,” she told HuffPost. A gradual increase in light — rather than the shock of an alarm in the dark — can make waking up far less painful, even on the gloomiest winter mornings.
Feeling sluggish in shorter, darker days isn’t just in your head — it’s your body adjusting to seasonal changes. But with smarter caffeine timing, a wholesome breakfast, consistent routines, and a touch of morning movement, you can reclaim your energy and start your day fresh.
Because while we can’t control how soon the sun rises, we can certainly control how we rise with it.
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