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When the sun rises later in the morning, it can be harder than usual to wake up, and you may feel groggy for a while even after getting out of bed. In such cases, maintaining a consistent wake-up time—including on weekends—can help keep your body’s internal clock on a regular schedule.

Dr. Anna Joyce, a British psychologist specializing in sleep therapy, recently told the British news agency South West News Service (SWNS) that “one of the most helpful things you can do is wake up at a consistent time, even on weekends, to keep your body clock regulated.”

Circadian rhythm, often referred to as the body’s internal clock, regulates a wide range of bodily functions throughout the day, including sleepiness and alertness, body temperature, appetite, physical activity, cognitive function, and immune function. Morning sunlight is particularly important for keeping the circadian rhythm properly aligned. However, during seasons when the sun rises later, it can be difficult to get enough natural light early in the morning.

During these periods, maintaining a consistent sleep and wake schedule becomes especially important. Dr. Joyce said that keeping your sleep schedule within roughly a 30-minute range from day to day can help the body anticipate when it should release hormones such as melatonin and cortisol. Melatonin promotes sleepiness and helps the body prepare for sleep at night, while cortisol plays a role in waking the body up and preparing it for activity in the morning.

On the other hand, going to bed and waking up much later on weekends can disrupt the body’s circadian rhythm. Dr. Joyce explained that when your schedule shifts later on weekends, “it can create a state similar to experiencing jet lag,” making it even harder to wake up on Monday morning.

If it is difficult to get enough morning sunlight, you can use other cues to signal to your body that the day has begun. After waking up, turn on bright indoor lights, get your body moving, and have breakfast. Gentle activities such as taking a short walk or doing some light stretching can also help. Once the sun is up, try to go outside and get some natural light whenever possible.

Feeling mentally foggy and physically sluggish for about 30 minutes after waking is relatively common. This is known as sleep inertia. It occurs because the brain and body need some time to fully transition from sleep to a state of alertness. However, if this groggy feeling lasts for a long time or becomes noticeably worse during periods with less sunlight, it may be worth consulting a healthcare professional about options such as light therapy.

In the evening, the opposite approach can help: reduce your exposure to light. Dimming indoor lights before bedtime can signal to the body that it is time to wind down and prepare for sleep.

Ultimately, keeping mornings bright, evenings dim, and maintaining a consistent sleep and wake schedule—even on weekends—can help keep your circadian rhythm on track.

Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/09/11/2026091102401.html)