A good grey-day morning is mostly about light and rhythm. Get up at the same time, find whatever daylight there is, move a little and eat something real. In a Seattle December the sun rises at 7:54 am and peaks just 19 degrees above the horizon, so the trick is to plan around the light you have rather than wait for more.
Why are grey mornings so hard?
Because it is dark. On the shortest day the sun rises at 7:54 am in Seattle, 7:47 am in Portland and 8:03 am in London. Under thick cloud the first hour of daylight can look a lot like dusk. See how your city compares in The Grey Index, or read the full year for Seattle, Portland and London.
1. Keep the same wake-up time
Waking at the same time every day, weekends included, is one of the NHS's core tips for better sleep (NHS Every Mind Matters). It also means you are not starting the day in a rush in the dark.
2. Find the light early
Open the curtains as soon as you are up. Have breakfast by the brightest window in the house. If you can, step outside within the first hour of daylight, even if it is only for coffee on the step. Grey daylight is still daylight.
3. Move a little
A short walk, some stretching or a quick workout before work all count. If mornings are too dark for a walk, save it for midday, when winter light is at its brightest. In a Pacific Northwest December that is between about 11:30 am and 12:45 pm.
4. Eat a real breakfast
Something with protein and some colour on the plate gives the morning a proper start. Eggs, yoghurt with fruit, oats with nuts or a green smoothie all work.
5. Add your morning supplements
If supplements are part of your routine, mornings are a natural place for them. Our Morning lineup is built for this:
- Sunbreak: one small vitamin D3 softgel, 2,000 IU. Read why it matters in winter in our guide to vitamin D in Pacific Northwest winters.
- Greenhouse: greens powder that mixes into water or a smoothie.
- Dew: a collagen strip that dissolves on the tongue.
Pick what fits your morning and leave the rest. Check with your doctor before starting any new supplement.
A simple grey-day morning
- Wake at the same time.
- Curtains open, lights on.
- Breakfast by the window, with your morning supplements.
- Ten minutes outside, or a midday walk if it is still dark.
FAQ
What time does the sun rise in Seattle in winter?
Around 7:54 am on the shortest day, 21 December.
Should I take vitamin D in the morning?
Many people take it with breakfast because it is easy to remember. Vitamin D is fat soluble, so taking it with a meal is a common habit. Ask your doctor what suits you.
Next, see how to beat the afternoon slump on grey days.
Ray™'s take: You can't change the forecast. You can change how you meet it.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is for education and is not medical advice.