Mornings can feel like the toughest battle of the day – especially when your bed feels like the best place in the world.
But luckily, there are several actionable tricks that can help you get up with less struggle.
Identify the problem
There’s likely a reason why getting out of bed is such a challenge – and finding out what it is can make a big difference.
Poor sleep quality, undiagnosed sleep apnea, certain medications or anxiety could be behind it. Consider consulting a doctor to get to the root of the issue.
Understand sleep inertia
Sleep inertia is that groggy, dazed feeling you get right after waking up – when you’re not fully awake but no longer asleep. It’s completely normal.
Knowing that your brain just needs a few minutes to boot up can ease frustration in the early moments of the day.
Use a wake up light
A light-based alarm clock that mimics a sunrise can help you wake up more naturally and calmly.
It’s a gentler alternative to the blaring noise of your phone alarm and can reduce the effects of sleep inertia. Ditch your phone and invest in a real sunrise simulator.
Ditch the snooze button
The snooze button is one of the biggest traps for those who struggle in the morning.
Each time you snooze, you fragment your sleep further – making it even harder to wake up.
Try to limit snoozing to once or twice, or place your alarm far enough away that you have to physically get up.
Create a morning ritual
Give yourself something to look forward to every morning. A hot cup of coffee, your favorite podcast, or a short morning walk can help you actually want to get out of bed.
Establish a routine that brings joy, not dread, at the start of your day.
Give yourself a reason to get up
Something as simple as a morning luxury – delicious breakfast, fresh juice, or cozy time with your kids – can be enough to motivate you out of bed.
Find your personal “morning reward” that makes waking up feel worth it.
Let someone else help you
If you live with others, let them lend a hand. A gentle wake-up call from a partner, child, or roommate can be far more effective and pleasant than an alarm.
Human interaction can help ease the transition from sleep to alertness.
Get morning light exposure
Light has a huge influence on your internal clock. A short walk outside – even on a cloudy day – can help signal your brain that it’s time to be awake.
Natural light boosts alertness and helps regulate your circadian rhythm.
Be kind to yourself
Having trouble waking up doesn’t mean something’s wrong with you. It’s a common struggle for many.
Avoid self-blame – it only adds stress. Acceptance and compassion are key first steps toward changing your morning experience.
Rethink your bedtime
Your ability to wake up depends a lot on how you go to sleep. Inconsistent sleep or too little of it will naturally make mornings harder.
Aim for a consistent bedtime and include a relaxing pre-sleep routine to improve sleep quality overall.
This article is based on information from B.T.