Getting out of bed in the morning can be a real struggle for many. We may all experience this feeling from time to time, although for others, it can be a recurring problem. This post will explore why it’s often hard to get out of bed in the morning, then offer some tips on how to tackle this problem.
Why It’s Hard to Wake Up in the Morning
Clinomania (or dysania) refers to the excessive desire to remain in bed. If you suffer from this problem, then you consistently struggle to get out of bed, and it becomes a difficult issue to overcome. Even if you only sometimes take a long time to get up, this can still impact your productivity, especially if you frequently end up hitting the snooze button a lot.
There can be many reasons why it’s hard to get out of bed in the morning, including:
- Stress and anxiety, which can affect the quality of your sleep, making you want to sleep for longer when your alarm goes off.
- The winter months, when the mornings are dark, and your bed feels especially comfortable.
- Not wanting to face the day ahead, which can sometimes be due to poor mental health.
- Not being a morning person so that you naturally feel more energized later in the day.
Whatever the reason, it’s important to have some strategies in place that ensure you get out of bed when you plan to.
How to Get Out of Bed
The Five-Second Rule
The five-second rule means you should give yourself only five seconds to get out of bed. As soon as you wake up, starting counting to five. And no matter what, force yourself to leave your bed when you reach five. This may sound simplistic, but the act of counting can really act as a form of self-motivation. Also, the more you are able to successfully implement this technique, the more likely you will be able to get out of bed within five seconds in the future. Repetition leads to habit formation.
Keep Your Phone Away from Arm’s Reach
It can be easy to stay in bed so long as you can hit the snooze button. For this reason, you should set your alarm but put your the device that will sound the alarm where you can’t easily reach it. This will force you to get out of bed to turn off your alarm. Since it’s unlikely you’ll be able to sleep through your alarm, this can be an effective way of forcing you to wake up.
Have a Sleeping Pattern in Place
When you have an irregular sleep pattern, this can make it difficult to wake up at the same time every morning. This is why you need to go to bed at more or less the same time every evening and wake up the same time each morning, including on the weekends. This will create an aligned circadian rhythm, allowing you to feel refreshed when you wake up, with the energy you need to get out of bed.
Increase the Light in Your Room as Soon as You Wake Up
It can be especially hard to feel wakeful when trying to force yourself to get out of bed when the room is dark. This is why it’s important to increase the light in your room as soon as you wake up. If it’s light outside, open the blinds. On the other hand, if it’s winter and not light outside when you wake up, you can also try turning on your lamp or main lights. Another option is to invest in a light therapy lamp, which mimics outdoor light, helping your mind and body to feel more alert.
If you struggle to get out of bed in the morning, you will have an easier time if you adopt these techniques, allowing you to start your tasks as scheduled. After you’re awake, follow these tips for a more productive morning.
Work Smarter Receive productivity tips in your inbox.