How to Find Motivation to Get Out of Bed When It’s Dark Outside
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Time to read 5 min
When mornings feel cold, dark, and never-ending, even the most disciplined among us struggle to face the day. Motivation to get out of bed when it’s dark can disappear the second your alarm rings, leaving you caught between the comfort of your duvet and the guilt of hitting snooze. But you’re not lazy — your body’s simply reacting to nature.
Why Motivation to Get Out of Bed Is Hard When It’s Dark Outside
Waking up while it’s still dark can feel like fighting against nature itself. As the sun hides behind the horizon, your internal clock produces more melatonin (the sleep hormone) and less serotonin (the mood booster). In short, your body genuinely thinks it’s still night-time.
Add cold air and a cosy duvet, and motivation quickly fades. But it’s not impossible to feel energised — you just need to trick your body into realising the day has begun. Even in the middle of winter, you can train your mind and body to feel ready by pairing small actions with comfort, light, and reward.
1. Let There Be Light — Even If It’s Artificial
Your body clock depends on light cues to wake up, so when sunrise is hours away, create your own dawn.
Open curtains as soon as you wake up — even a little natural light helps.
Try a sunrise alarm clock that mimics natural morning light.
Turn on a soft lamp or fairy lights to make your space glow gently.
Pro Tip: Keep your SMUG Contoured Sleep Mask beside your bed. It blocks unwanted light at night, then comes off as your sunrise alarm brightens the room — helping regulate melatonin naturally.
Even artificial light can reset your rhythm, signalling to your brain that it’s time to rise. If you can, step outside for just one minute of fresh air. The combination of movement and cool air will wake you faster than coffee.
2. Give Yourself Something to Look Forward To
Motivation thrives on anticipation. Setting up tiny pleasures makes mornings something you want to do, not just have to do.
Leave your favourite mug next to the kettle the night before.
Queue up an upbeat song or podcast for your alarm tone.
Write a short note to yourself — a simple reminder like “You’ll feel better in 10 minutes.”
When you link mornings with comfort or reward, your mindset shifts from resistance to readiness.
Sometimes, motivation starts before you even open your eyes. Try building a few “pre-wake” habits that make mornings feel calmer and more intentional. Set your phone to play gentle music or nature sounds instead of an alarm beep, and take a few slow breaths before getting up. Visualise one good thing waiting for you — a peaceful walk, a warm drink, or even just putting on your cosiest jumper. These little mental cues signal safety and comfort to your brain, helping replace morning resistance with anticipation.
3. Move to Wake Your Mind
Movement triggers endorphins and boosts circulation, helping your body switch from sleepy to alert mode. You don’t need a full workout — just small actions to signal it’s daytime.
Try:
Light stretching or yoga in your pyjamas.
A quick walk around your home while your coffee brews.
Rolling your shoulders and taking deep breaths by an open window.
Ten gentle squats or lunges while the shower warms up.
Side stretches to loosen your spine and wake up your body.
A short dance to your favourite upbeat song.
4. Refresh Your Senses
When it’s dark and chilly, sensory stimulation can lift your energy and mood. Engage your senses early — light, sound, and scent can help override that “just five more minutes” feeling.
Spritz your face with a cooling mist or hydrating toner.
Play bright, energising music to break the morning silence.
Use SMUG Energising Shower Steamers in the shower — citrus, eucalyptus, or lavender can clear your mind and wake your senses.
Scent is especially powerful on dark mornings — it triggers memory, energy, and focus almost instantly. Try keeping a small essential oil roller or candle by your bedside. Citrus blends can boost alertness, while lavender or vanilla can soothe anxiety about the day ahead. If you prefer something simple, even the smell of freshly brewed coffee or peppermint shower steam can help wake your senses. Pairing fragrance with a gentle skincare step, like using a cool mist or serum, also grounds you in the present moment and encourages mindful, motivated mornings.
This small ritual transforms your morning shower into an at-home spa experience — the perfect antidote to winter sluggishness.
5. Reframe Your Mindset
Sometimes the hardest part of getting up is mental. Replace “I have to get up” with “I get to start fresh.”
Build tiny, positive moments into your morning routine — lighting a candle, journaling for a minute, or standing by the window with your drink. These signals shift your brain from dread to calm focus.
Remember: motivation isn’t something you wait for — it’s something you build. Even the smallest effort (like sitting up and placing your feet on the floor) creates momentum.
6. Morning Light Matters More Than You Think
Light is the body’s natural alarm clock. Without it, your circadian rhythm slows, making those first moments of wakefulness feel heavy and foggy.
If natural sunlight is limited, create your own substitute. Use a sunrise lamp to mimic daylight, keep blinds slightly open, or turn on a warm light beside your bed. Artificial brightness helps your body recognise it’s time to wake and move.
Even better, step outside for just two minutes of natural light exposure once you’re dressed. It resets your internal clock, reduces fatigue, and improves mood almost instantly.
7. Wind Down Well to Wake Up Better
A calm morning starts the night before. A restful night creates an easier morning. Consistent sleep patterns and relaxing rituals make early wake-ups smoother.
Dim your lights an hour before bed.
Avoid screens or wear blue-light glasses.
Slip on a Cloud Padded Sleep Mask to block light completely.
Sleep on Satin Pillowcases to wake feeling fresh and cared for.
When your sleep quality improves, so does your ability to face dark mornings with energy and ease.
Final Thoughts
Getting out of bed when it’s dark outside will never feel effortless, but it doesn’t have to feel miserable either. With small changes — more light, movement, and comforting rituals — you can transform cold mornings into peaceful, productive starts.
Choose one ritual that feels good, whether it’s your lavender wrap, a stretch, or that first warm sip of tea. Over time, these moments will become part of a rhythm that helps you wake happier, even before sunrise.
Dark mornings might never become your favourite, but they can become easier — even meaningful. Think of them as quiet moments before the world wakes up, a pocket of calm you can make your own. With light, warmth, and a few cosy rituals, you’ll soon find that your motivation to get out of bed grows naturally, even when the sun’s still snoozing.
