Stop Hibernation! How to Trick Your Brain When Your Life is Bookended by Two Nights

Autumn has arrived, and we face several months of winter, shorter days, and waking up in the dark. Our daily struggle with getting up in the morning while it’s still deep night outside, the drop in energy, and the increasing drowsiness when we leave the office in the dark are not signs of weakness or the onset of depression, even though the seasonal mood slump has been labeled Seasonal Affective Disorder (SAD).

Let’s think differently for a moment. These are deeply ingrained biological reactions; our bodies slow down for the winter, as if we could, we would certainly hibernate like bears or squirrels.

It’s an obvious statement, but humans see poorly at night. During the day, we see excellently because we are diurnal animals. For us, darkness is a signal to fall asleep, to hide because nocturnal predators start becoming active outside.

In the natural environment of our ancestors, night was synonymous with danger. It meant the necessity of hiding, limiting activity to the absolute minimum, and conserving energy. The brain and body have a built-in mechanism that treats deep darkness as a signal to limit vigilance and slow down. These signals of drowsiness are melatonin, which is secreted when there is less light, and adenosine, which is released when we have used up a lot of energy during the day.

In the climate zone we live in (e.g., Central Europe), darkness combined with the cold of winter historically meant not only danger but also a lack of food and the need to survive a difficult period. Many mammals developed hibernation mechanisms. Although we, humans, do not undergo classical hibernation, our body has a tendency to slow down metabolism, lower motivation levels, and enter a state that I have called our winter mini-hibernation. It is civilization that forces us to be active 16 hours a day, 365 days a year.

This mechanism, activated by the lack of light, prompts us to:

• A greater need for sleep.
• Increased appetite (especially for carbohydrates, which are a quick source of energy for survival).
• General apathy and a desire to “do nothing.”

 

💡 Light, Sleep, and the Brain: The Role of Melatonin and the SCN

 

The key element in this biological puzzle is light, or more precisely, the lack of it, and its influence on our internal clock.

 

The Suprachiasmatic Nucleus (SCN) – The Internal Commander

 

Our internal command center for the circadian rhythm is the Suprachiasmatic Nucleus (SCN), located in the hypothalamus of the brain. The SCN is our biological clock, which synchronizes all physiological functions – from body temperature to hormone secretion. The SCN is extremely sensitive to light, which is delivered directly to it from the retina of the eye.

When we wake up in the morning, and sunlight (even if cloudy) hits our eyes, the information reaches the SCN. The SCN sends a signal to the pineal gland to immediately inhibit the production of melatonin, which signals to the body that it is night and time for sleep.

Moreover, it is the light that reaches the retina in the morning that slowly raises our levels of adrenaline and cortisol, which are responsible for the morning surge of energy that gets us out of bed without resistance.

In winter, this doesn’t happen, because the darkness outside means we still have a higher level of melatonin and a low level of adrenaline – getting out of bed requires sheer willpower.

When we wake up when it’s still dark outside and return home after sunset, our eyes do not receive a sufficient dose of strong, natural light for most of the working day.

Therefore, it is normal to experience:

• Difficulty getting up in the morning: The body is still in night mode.
• Reduced activity during the day: Because darkness is the signal for melatonin secretion and drowsiness.

 

How to Survive This?

 

 

The Set of Behavioral Strategies: How to Force Wakefulness and Combat Hibernation

 

Since we know our problem is mainly biological, we can apply conscious, behavioral interventions that will “trick” our internal clock and force it to switch to daytime mode. The key is to provide the body with strong, alternative signals of arousal.

 

1. Light to Start: Immediate Melatonin Suppression ☀️

 

This is the most important and effective signal for the brain. We must artificially simulate the sunrise.

• Alarm Clock and Strong Light Strategy: Set your alarm 15 minutes earlier. When it rings, immediately get up and turn on the main overhead light (ideally a cool, blue-tinted light – mimicking daylight).
• Signal Through the Eyelids: Even brief, abrupt exposure to very bright light, even through thin eyelids, is a sufficient signal for the body to start producing adrenaline.
• If the Sun is Rising: Open the window and look in its direction – natural light always stimulates adrenaline secretion better, plus the cold is another factor increasing arousal and adrenaline release.

 

2. Activity and Heart Rate: Movement as a Daytime Message 🏃‍♀️

 

Movement is another powerful signal to the body that it is not time to rest, but to be active.

• Physical Activity: Some form of exertion (a short cardio workout, resistance training, or just quick gymnastics) raises the neurological arousal level and increases body temperature, which naturally accompanies wakefulness.
• Accelerating Daily Movements: If you lack time for a full workout, the key is to physically influence your heart rate. Do daily activities (cleaning, dressing, preparing a meal) more dynamically and quickly. Instead of walking, walk briskly (especially to work, if possible). The body receives this as a signal to exit “energy-saving mode.“

 

3. Cold Shower: Immediate Increase in Alertness 🥶

 

Cold is a strong, controlled stressor that immediately snaps us out of drowsiness.

• Adrenaline Boost: Exposure to cold water (especially on the neck, nape, and chest) causes an immediate and significant increase in the secretion of adrenaline and noradrenaline. These neurotransmitters are crucial for alertness, focus, and mobilization.
• Gradual Introduction: You don’t have to take a full, icy shower right away. Start by rinsing your face with very cold water, which acts as a natural “reset.” You can also finish a warm shower with 30-60 seconds of cold water – that’s enough to wake up the nervous system.

 

4. Mindful Coffee and Caffeine Optimization ☕

 

Caffeine is an effective stimulant, but its effectiveness depends on the time of consumption.

• Coffee in the Early Afternoon: Caffeine blocks adenosine receptors, which are responsible for the feeling of fatigue. A morning coffee is excellent support for concentration and starting the day, especially combined with light and movement.
• Avoid in the Late Afternoon: The key is not to drink coffee too late (it is usually recommended that the last dose be 6-8 hours before planned sleep). The body needs time to metabolize caffeine; consuming it too late can disrupt sleep quality, even if we feel we “manage” to fall asleep. Poor nocturnal sleep exacerbates daytime sleepiness, creating a vicious cycle.

 

5. Breathing Techniques: Internal Rhythm Change 🌬️

 

Breathing is a tool that can instantly influence the autonomic nervous system, and consequently, the level of arousal.

• Stimulating Breath: Breathing techniques involving quick, rhythmic, and powerful inhales and exhales (e.g., Bhastrika breath or some Wim Hof techniques) can sharply raise the heart rate, increase oxygen supply, and naturally raise the level of arousal, which is excellent for overcoming afternoon sleepiness. They work almost immediately, without the side effects of coffee.
• Deeper Breaths: Longer, deeper inhales cause a drop in pressure in the heart, and the brain decides to raise the heart rate – so we can wake up by taking longer breaths.

 

6. Looking Up ⬆️

 

Looking up, not by raising the head, but by lifting the eyeballs and raising the eyelids, is a signal to increase activation and release adrenaline.

 

7. Get Tired in the Afternoon 😴

 

Lethargy and less movement cause us to have a weaker signal of drowsiness in the evening, we fall asleep later, so it’s harder to wake up, and we have shallower, non-restorative sleep, so – IT IS HARDER TO WAKE UP.

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