Tips and Solutions for Getting Out of Bed in the Morning

Why Getting Out of Bed Can Be So Difficult

For many people, getting out of bed in the morning can be an immense struggle. You may hit the snooze button multiple times before finally dragging yourself out from under the covers. Or you may feel so exhausted and unmotivated that getting up seems nearly impossible.

There are many reasons why getting out of bed can be so difficult for some people. Understanding the common causes can help you find solutions to make mornings less of a battle.

You're Not Getting Enough Sleep

One of the most common reasons why people have trouble getting out of bed is simply not getting enough sleep. Adults should aim for 7-9 hours of sleep per night. Getting less than that on a regular basis can leave you feeling tired, groggy and unmotivated in the morning.

There are many factors that can lead to insufficient sleep:

• Inconsistent bedtime routine
• Using electronic devices before bed
• Consuming caffeine, alcohol or large meals close to bedtime
• Stress and anxiety
• Untreated sleep disorders like sleep apnea or insomnia
• Chronic pain or discomfort at night

You're Dealing With Depression

Depression can make getting out of bed feel nearly impossible. The feelings of exhaustion, lack of energy, sadness and hopelessness create an extreme lack of motivation.

In cases of severe depression, a symptom called psychomotor retardation can also manifest physically. This causes slowed speech, body movements and thought processes, making even basic tasks like getting out of bed extremely taxing.

It's Cold, Dark and Unappealing Outside

When your bedroom feels like a warm, cozy haven and it's cold and dark outside your windows, leaving your bed isn't very enticing. This can often be the case during the winter months or rainy seasons.

You Don't Have Anything Compelling Waiting For You

If you don't have an exciting or meaningful reason to get out of bed, it's going to be much tougher to feel motivated. Maybe you dislike or feel disengaged with your job. Or perhaps you generally feel bored, lonely or lacking in purpose or routine each morning.

Tips For Getting Out of Bed More Easily

While getting out bed every day can certainly be a monumental challenge for some, there are many things you can try to help make mornings feel less daunting and miserable.

Set Multiple Alarms

Place alarm clocks far enough away from your bed that you have to physically get up to turn them off. Set multiple alarms 5-10 minutes apart so you don't just turn off the first and go back to sleep.

Open Blinds and Turn On Lights

Opening your window coverings and turning on bright lights signals your brain that it's time to feel alert and awake. Try using smart lightbulbs you can program to slowly brighten leading up to your set wake-up time.

Have Coffee or Tea Ready to Brew

Set up a coffee maker or electric kettle with water so all you have to do is press a button when you get out of bed. The promise of a hot caffeinated drink can provide motivation to leave your covers.

Prep Breakfast The Night Before

Having a nutritious breakfast waiting for you in the morning gives you something to look forward to. Overnight oats, smoothie ingredients ready to blend and grab-and-go items help make eating the most convenient morning chore.

Sleep in Workout Clothes

Putting on workout gear immediately raises your heart rate and body temperature, making you feel more awake. The prospect of now having to change clothes can prod you out from bed.

Have a Morning Ritual

Consistent morning rituals train your body to expect something at a certain time every day. A routine might include meditation, reading inspirational quotes, writing in a journal, listening to upbeat music or cuddling your pet.

Make Your Bed Immediately

By tidying up your sheets and blankets right away, you eliminate the temptation to easily crawl back into bed. You’ve officially sealed off access and “made” yourself get up.

Set Out Clothes, Shoes and Bag the Night Before

Having an outfit already picked and prepared makes getting ready require less thought and effort. One less excuse to lounge aimlessly back in bed trying to decide what to wear.

Start Slow With Gentle Movements

Rather than expecting yourself to immediately hop right out of bed, take it slower. Start by sitting up, stretching, rubbing your face. Build momentum with soft, gentle movements before placing your feet on the floor.

Have an Engaging Morning Activity

Plan something in the morning you can look forward to like reading an intriguing novel while sipping tea, calling a friend for a walk and chat or listening to a motivational podcast during breakfast.

Use a Sunrise Alarm Clock

Sunrise alarm clocks and light therapy lamps simulate the sunrise indoors. Light gradually brightens over 30+ minutes mimicking daybreak to wake you more naturally.

When to Talk to Your Doctor

While everyone struggles to roll out of bed occasionally after a bad night’s sleep or a late night out, consistent difficulty getting out of bed can be a red flag something more serious is going on.

See your doctor if:

• You have problems sleeping most nights
• Fatigue and lack of motivation persist most days
• Symptoms interfere with work, relationships or life activities
• You feel sadness or hopelessness regularly

Rule out any underlying physical or mental health issues. Your doctor can check for conditions like sleep apnea, thyroid disorders, anemia, depression, anxiety or chronic fatigue syndrome that could be making mornings so miserable.

When to Set Up a Sleep Evaluation

If your doctor suspects you have an underlying sleep disorder contributing to your difficulty getting out of bed, they may refer you for a sleep study or evaluation with a sleep specialist.

Signs that could indicate a potential sleep disorder include:

• Loud snoring
• Gasping or choking during sleep
• Feeling unrested after a full night in bed
• Intense exhaustion during the day
• Difficulty concentrating, memory issues
• Mood changes like depression or irritability

Sleep studies monitor heart rate, brain activity, oxygen levels, breathing patterns and more while you sleep to check for issues.

When to Seek Mental Health Support

If your difficulty getting out of bed persists daily for two weeks or more and is accompanied by other symptoms, talk to your doctor about screening for depression. Other depression red flags include:

• Loss of interest in activities
• Changes in appetite and weight
• Crying spells, sadness, hopelessness
• Irritability, anger outbursts
• Withdrawing socially
• Low motivation and energy

Mental health professionals can help diagnose the severity of depression and explore therapy, medication or lifestyle changes to help manage symptoms.

When to Talk to Your Employer About Adjustments

If your challenges getting out of bed are severely impacting your attendance and performance at work, consider requesting medical leave or workplace accommodations by talking to your employer, supervisor, HR department, union representative or support services coordinator. Accommodations might include:

• Adjusted start and end times
• Working from home options
• Extra breaks to rest
• Temporary part-time hours
• Job reassignments

Provide medical documentation from your physician outlining your limitations and restrictions connected to your health condition as well as what accommodations they recommend. Your employer should engage in the interactive process with you to find reasonable solutions.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.