Something That Makes It Hard To Get Out Of Bed? The 128 Correct Answer

Sometimes it feels like getting out of bed is the hardest thing you’ll do all day. But why is it so difficult, and what can you do to make it a little easier?

For anyone whose alarm clock snooze button is showing signs of wear and tear from overuse, take heart. help is here This guide explains why morning grog is normal, how adjusting your sleep schedule can give you more energy during the day, and what else you can do to make the most of your mornings and feel better during the day.

It’s normal to feel light-headed when you wake up

If you think you’re the only person whose bed seems to feel the extra gravity in the morning, you’re not. Feeling tired when you wake up is just part of being human. When the body leaves sleep, it’s normal to feel the desire to stay in bed or go back to sleep. It’s called sleepiness.

Biologically, sleep inertia is caused by adenosine, an organic compound that causes feelings of sleepiness. Adenosine builds up in your brain during the day and is flushed out during sleep. But the chemical residue doesn’t completely go away as soon as you wake up. It may take 60 to 90 minutes to dissolve and wear off. (In the RISE app, we refer to this as your “daze zone.”)

Now that you know it’s normal to wake up feeling groggy, the next step we recommend is adjusting your expectations — and your schedule — to what you can accomplish first thing in the morning. Instead of forcing yourself to jump through a difficult task or high-stakes meeting, give yourself time to relax into the day with productive activities that require less energy and focus. You can create your to-do list, review your schedule for the day, or check your email. Imagine getting organized while your body charges up for the day.

How to spend less time in the daze zone

While you can’t completely avoid sleep sluggishness, there are things you can do to help your brain shed its adenosine load a little faster.

See the light: Exposing yourself to sunlight shortly after waking up in the morning (preferably outdoors, but a window works too) can help calibrate your body’s internal clock and mark the end of your sleep phase and the start of your waking hours to signal. You’ll also set yourself up for a restful sleep at the end of the day. Exposing your skin and eyes to sunlight soon after waking up can help increase your body’s production of serotonin, a precursor to the sleep-inducing hormone melatonin. About 12 hours later, the serotonin is converted to melatonin to promote better sleep at night.

Exposing yourself to sunlight shortly after waking up in the morning (preferably outside, but a window works too) can help calibrate your body’s internal clock, signaling the end of sleep and the beginning of your waking hours. You’ll also set yourself up for a restful sleep at the end of the day. Exposing your skin and eyes to sunlight soon after waking up can help increase your body’s production of serotonin, a precursor to the sleep-inducing hormone melatonin. About 12 hours later, the serotonin is converted to melatonin to promote better sleep at night. Drink it in: Start your day with a glass of water. After eight hours of sleep, the body can become quite dehydrated, which can make it difficult to focus and think clearly. Drinking water can help you feel more alert and energetic. And if you find that a morning cup of coffee or tea helps jump-start your day, you’ll be glad to know that its energy benefits are scientifically backed. Caffeine blocks the adenosine receptors in your brain, helping speed your escape from the sleepy zone.

Start your day with a glass of water. After eight hours of sleep, the body can become quite dehydrated, which can make it difficult to focus and think clearly. Drinking water can help you feel more alert and energetic. And if you find that a morning cup of coffee or tea helps jump-start your day, you’ll be glad to know that its energy benefits are scientifically backed. Caffeine blocks the adenosine receptors in your brain, helping speed your escape from the sleepy zone. Move that body: If you need a good reason to make exercise a part of your morning routine, here are two. The energy-boosting benefits of exercise endorphins can help you switch to wakefulness faster, and regular exercise can help you sleep better at night.

If you need a good reason to make exercise a part of your morning routine, here are two. The energy-boosting benefits of exercise endorphins can help you switch to wakefulness faster, and regular exercise can help you sleep better at night. Strive for consistency: An irregular sleep pattern can throw off your circadian rhythm, your body’s internal clock that dictates when you’re asleep and when you’re awake during roughly 24-hour cycles. If you don’t have a consistent bedtime and wakeup time, it can be harder to get out of bed in the morning. So do your best to stick to a regular sleep schedule that aligns with your circadian rhythm (more on that later).

An irregular sleep pattern can mess up your circadian rhythm, your body’s internal clock that determines when you sleep and when you’re awake in roughly 24-hour cycles. If you don’t have a consistent bedtime and wakeup time, it can be harder to get out of bed in the morning. So do your best to stick to a regular sleep schedule that aligns with your circadian rhythm (more on that later). Get to sleep: Meeting your body’s need for sleep is crucial to getting the full adenosine flush your brain needs each night. Since insufficient sleep can increase the effects of sleep inertia, the most important thing you can do for better mornings is to keep your sleep deficit low.

What is sleep debt and why is it important?

Sleep Debt is a running total of the hours of sleep you missed in the last 14 days versus the sleep your body needs. (The RISE app uses sleep science models and the last 365 nights of sleep data recorded by your phone to learn your unique sleep biology and calculate your sleep needs in hours and minutes.) If you wake up all morning or all morning overly tired becomes normal for you every day, a high or even moderate lack of sleep could be to blame.

How you feel during the day doesn’t just depend on how much you slept last night. Your total sleep debt (a running count of sleep loss over the past two weeks) is what actually predicts your energy levels for the day. While last night carries the most weight at 15% (according to the RISE algorithm), your sleep deficit really reflects many nights of sleep – 14 to be exact. It can be liberating to know that not everything depends on one night. Of course, this also means that you can’t fix your lack of sleep in one night either.

Because getting zero sleep debt can be an unrealistic goal for people with busy lives, we recommend keeping sleep debt at five hours or less. With five hours of sleep deficit, most people can still feel and afford to be at their best, or at least come close.

Many of the things that can help you avoid excessive sleep debt are the same things (listed above) that we recommend for minimizing your time in the morning foggy zone: having a consistent bedtime and waking time, regular exercise, and morning light exposure.

But if you’re having trouble getting out of bed in the morning, don’t just think about how to get out of bed. Also think about the best way to go to bed at night. Crucially, and perhaps counterintuitively, what you do during the day and in the hours before bed can interfere with your ability to sleep well — meaning, get the sleep your body needs — and keep your sleep debt low.

Develop a sleep-friendly evening routine

Better mornings and days start with good sleep hygiene. Follow the guidelines below to prepare your body and optimize your sleep environment. Remember that sleep hygiene is also about your daytime behavior. (You can read more about this in our sleep guide.)

Remove as much light as possible — especially bright lights and blue lights — 90 minutes before your scheduled bedtime. Blue light can prevent your body from producing the sleep-inducing hormone melatonin, making it harder to fall asleep and stay asleep. If you can’t avoid blue light, blue light blocking glasses are the next best thing.

In the hours before bed, avoid alcohol, caffeine, late-night snacking, and over-hydration—all known sleep disruptors. (The RISE app will tell you exactly when to start limiting caffeine and alcohol throughout the day.)

At the end of the night, introduce a relaxation routine that relaxes your body before bed. Have a cup of tea, take a warm bath or shower, listen to soothing music, or read a chapter in a novel.

Make your bedroom a sleeping paradise. Keep it cool (65-68 degrees), keep it dark (use blackout curtains and an eye mask), and keep it quiet (a white noise machine or earplugs can help).

Get to know your circadian rhythm and chronotype

The more you can adjust your sleep schedule to match your body’s natural circadian rhythm, the better your chances of waking up as well as possible. At Rise, we refer to the circadian rhythm as your energy schedule because it predicts the natural peaks and dips you have during each roughly 24-hour cycle. The word “about” is important here because the length of your cycle can vary depending on your chronotype.

So what’s your chronotype? Do you see yourself as a morning or evening person? An early bird or a night owl? Your answers indicate your chronotype, or your underlying circadian rhythm. If you’re a morning (early) chronotype, your internal clock is shorter than 24 hours. If you’re an evening (late) chronotype, your internal clock is slightly longer.

Your chronotype is determined by age and genetics, and your sleep times and associated light exposure are the primary signals of the specific length of your circadian rhythm. The RISE app uses special algorithms and your recent sleep history data to estimate your personal daily energy cycles. It gives you specific bedtime and waking windows that ensure you meet your sleep needs for the best possible energy results the next day.

Get the sleep you need to win the day

Regardless of how you split it up, it’s best to stick to a consistent bedtime and wake-up time based on your personal energy plan – available on the RISE app. This can help you get the sleep you need and keep your sleep deficit down so you feel your best when you wake up in the morning.

If you get your sleep, exercise, drink, and get some sunlight first thing in the morning, you’ll spend less time in the lightheaded zone. The more strategic you are in the first 60-90 minutes after waking up, the sooner you can start winning the day!

You may think that there are very few good reasons to get up in the morning. The blankets are warm, the world is cold and you can just keep snoozing your alarm clock. On October 28th, the clocks went back, making it harder than ever to get out of your cocoon because — let’s face it — it heralded the onset of winter and meant we’ll be up in a couple of weeks, if it’s still outside is dark, and that is justifiably plain wrong.

This is how you get up and leave when it feels impossible.

Whether it’s stress, depression, anxiety, or lack of sleep, there are times when getting up in the morning can be overwhelming. But staying in bed every day is usually not a long-term option.

These 15 techniques can help you get over that feeling that you can’t get out of bed. Whether you’re feeling excessively sleepy or struggling to deal with your depression, one of these strategies can help.

Find an accountability partner

Friends and family members can serve as support and points of contact. They can reach out to you and encourage you. They can also soothe and help.

Have someone text or call you every morning to check on your progress and plans. The anticipation of checking in may be an encouragement to get up.

Rely on a furry friend

Pets can be helpful for people with depression. Research has found that pets, especially dogs:

reduce stress

less fear

alleviate feelings of loneliness

They also encourage exercise, which promotes overall health. Also, animals need you to get out of bed – they use the toilet outside! Having a panting pooch snuggling you out of love and going for a walk can be a useful way to encourage you to get out of bed.

Take baby steps

If the day feels overwhelming, don’t focus on it. Focus on the moment. Set a “next step” goal. Tell yourself all you have to do is take a shower. Once you’ve done that, tell yourself that all you have to do is get dressed and then make breakfast.

One Step at a Time Take each element of your day as a standalone task. If it feels too awkward or heavy, stop. Start again when you feel you can put in the effort you need to complete the task.

Focus on successful moments and days

You’ve probably felt this way before. And you probably got over it. Remind yourself of that and how you felt when you were able to achieve what you did.

Whether it’s moving from bed to the dinner table or successfully attending that planned business meeting, the feeling of accomplishment can be a powerful incentive to do it again.

Bribe yourself with good feelings

You know how good that first sip of coffee feels at your favorite cafe? Keep that in mind and make you yearn for it.

Desire is a powerful energizer. Maybe it’s not coffee, but you love listening to music and swaying in the sunlight on your porch. Imagine this moment. When you’re craving an event or a feeling — or yes, even a meal — you have something that encourages you to get up.

Turn on some tunes

It can be difficult to stay down when the tempo is pounding out of your speakers. Turn on a fast-paced soundtrack (slow and relaxing songs are better on another day) and sit up.

You don’t have to dance, but a swing, clap, or snap can help you feel movement in your limbs. Take the time to stretch and put one foot in front of the other.

Bring some light into the darkness

Dark, hushed rooms invite sleep, but that’s a problem if you’re having trouble getting out of bed. Turn on lamps or open the blinds to bring bright, warming light into your room. This can help you feel more awake.

Work in threes

Long to-do lists can be overwhelming. And if you don’t complete the full list, you may feel discouraged. Instead, just give yourself three things you need to accomplish.

Write them down if they help you focus, but don’t go over the limit of three. Once you’ve marked those three, give yourself a little rest. Maybe you’ve got everything you need for the day, or maybe you want to write another list of three.

Work with what you know you can achieve. Give yourself time to rest between tasks.

Reach out to people you can trust

Depression, anxiety or stress can make you feel isolated and alone. It’s a powerful feeling that can be difficult to overcome and can make you avoid others. Resist this temptation and ask friends for plans or a phone date with you.

Reach The human connection is powerful. It can help you feel important in the lives of others.

Tell yourself your plan

If the thoughts in your head are telling you to stay in bed, talk to them (and to yourself). Share what your plans are to get started.

Once you’re moving, it’s often easier to keep moving. This technique can take labor and time. A therapist can also help you develop the right “talking points” and strategies.

Reflect on the positive

Photos, quotes, music: these are all things that can awaken positive feelings and beautiful memories. This can help you overcome feelings of “stuck” when you feel like you don’t have the energy to get out of bed.

Keep a photo album by your bed or buy a book of inspirational quotes that speak to you. Open these books if you want to add some sparkle to your day.

Fill up your calendar

Treat yourself to an event every day to look forward to. It doesn’t have to be a big event. Meet up with a friend for coffee. Finally try this new downtown bakery. Stop by your friend’s store to check out his new items on the way home.

Setting yourself a goal that is enjoyable and fun can help overcome feelings of fear or anxiety.

Step outside

It’s good to be outside. Some researchers believe that being outdoors can improve your focus and help you heal faster. Sun exposure increases the feel-good chemicals in your brain, like serotonin.

A few minutes outdoors can also help. Start small and step out onto your porch, balcony or garden. If you feel like it, go for a walk and soak up some more sun.

There are many benefits of sunlight. Whether it’s helping lift your spirits or strengthening your bones, sunlight is powerful stuff.

Plan rest into your day

If you need some downtime, whether it’s for a nap or reading a book, make sure you schedule that into your day. This gives you the peace of mind that despite a busy day, you can stop, rest and refresh.

Treat yourself to some grace

Tomorrow is a new day. If you can’t get up today, that’s okay. If you can’t get past the first goal, that’s okay. You can look to tomorrow to get things done. The fog clears and you can return to your normal activities.

This is how you get up and leave when it feels impossible.

Whether it’s stress, depression, anxiety, or lack of sleep, there are times when getting up in the morning can be overwhelming. But staying in bed every day is usually not a long-term option.

These 15 techniques can help you get over that feeling that you can’t get out of bed. Whether you’re feeling excessively sleepy or struggling to deal with your depression, one of these strategies can help.

Find an accountability partner

Friends and family members can serve as support and points of contact. They can reach out to you and encourage you. They can also soothe and help.

Have someone text or call you every morning to check on your progress and plans. The anticipation of checking in may be an encouragement to get up.

Rely on a furry friend

Pets can be helpful for people with depression. Research has found that pets, especially dogs:

reduce stress

less fear

alleviate feelings of loneliness

They also encourage exercise, which promotes overall health. Also, animals need you to get out of bed – they use the toilet outside! Having a panting pooch snuggling you out of love and going for a walk can be a useful way to encourage you to get out of bed.

Take baby steps

If the day feels overwhelming, don’t focus on it. Focus on the moment. Set a “next step” goal. Tell yourself all you have to do is take a shower. Once you’ve done that, tell yourself that all you have to do is get dressed and then make breakfast.

One Step at a Time Take each element of your day as a standalone task. If it feels too awkward or heavy, stop. Start again when you feel you can put in the effort you need to complete the task.

Focus on successful moments and days

You’ve probably felt this way before. And you probably got over it. Remind yourself of that and how you felt when you were able to achieve what you did.

Whether it’s moving from bed to the dinner table or successfully attending that planned business meeting, the feeling of accomplishment can be a powerful incentive to do it again.

Bribe yourself with good feelings

You know how good that first sip of coffee feels at your favorite cafe? Keep that in mind and make you yearn for it.

Desire is a powerful energizer. Maybe it’s not coffee, but you love listening to music and swaying in the sunlight on your porch. Imagine this moment. When you’re craving an event or a feeling — or yes, even a meal — you have something that encourages you to get up.

Turn on some tunes

It can be difficult to stay down when the tempo is pounding out of your speakers. Turn on a fast-paced soundtrack (slow and relaxing songs are better on another day) and sit up.

You don’t have to dance, but a swing, clap, or snap can help you feel movement in your limbs. Take the time to stretch and put one foot in front of the other.

Bring some light into the darkness

Dark, hushed rooms invite sleep, but that’s a problem if you’re having trouble getting out of bed. Turn on lamps or open the blinds to bring bright, warming light into your room. This can help you feel more awake.

Work in threes

Long to-do lists can be overwhelming. And if you don’t complete the full list, you may feel discouraged. Instead, just give yourself three things you need to accomplish.

Write them down if they help you focus, but don’t go over the limit of three. Once you’ve marked those three, give yourself a little rest. Maybe you’ve got everything you need for the day, or maybe you want to write another list of three.

Work with what you know you can achieve. Give yourself time to rest between tasks.

Reach out to people you can trust

Depression, anxiety or stress can make you feel isolated and alone. It’s a powerful feeling that can be difficult to overcome and can make you avoid others. Resist this temptation and ask friends for plans or a phone date with you.

Reach The human connection is powerful. It can help you feel important in the lives of others.

Tell yourself your plan

If the thoughts in your head are telling you to stay in bed, talk to them (and to yourself). Share what your plans are to get started.

Once you’re moving, it’s often easier to keep moving. This technique can take labor and time. A therapist can also help you develop the right “talking points” and strategies.

Reflect on the positive

Photos, quotes, music: these are all things that can awaken positive feelings and beautiful memories. This can help you overcome feelings of “stuck” when you feel like you don’t have the energy to get out of bed.

Keep a photo album by your bed or buy a book of inspirational quotes that speak to you. Open these books if you want to add some sparkle to your day.

Fill up your calendar

Treat yourself to an event every day to look forward to. It doesn’t have to be a big event. Meet up with a friend for coffee. Finally try this new downtown bakery. Stop by your friend’s store to check out his new items on the way home.

Setting yourself a goal that is enjoyable and fun can help overcome feelings of fear or anxiety.

Step outside

It’s good to be outside. Some researchers believe that being outdoors can improve your focus and help you heal faster. Sun exposure increases the feel-good chemicals in your brain, like serotonin.

A few minutes outdoors can also help. Start small and step out onto your porch, balcony or garden. If you feel like it, go for a walk and soak up some more sun.

There are many benefits of sunlight. Whether it’s helping lift your spirits or strengthening your bones, sunlight is powerful stuff.

Plan rest into your day

If you need some downtime, whether it’s for a nap or reading a book, make sure you schedule that into your day. This gives you the peace of mind that despite a busy day, you can stop, rest and refresh.

Treat yourself to some grace

Tomorrow is a new day. If you can’t get up today, that’s okay. If you can’t get past the first goal, that’s okay. You can look to tomorrow to get things done. The fog clears and you can return to your normal activities.

Small confession: I’m not a morning person. In fact, I hate getting up before 9am and I would probably sleep until 10am if I could.

I’m not sure if there were too many late nights in college or if I’m a natural night owl, but it’s far too often “late to bed, late to get up” for me. And I’m trying to fix it.

There aren’t enough hours in the day for children, hobbies, work, etc. and life is far too short to be spent in a sleepy haze. Here are 10 tips for getting up at 6:30 every (ok… maybe not every) morning:

1. Go to bed when you are tired.

You’ve probably heard that you should go to bed at the same time every night, right? Yes, I tried that and ended up staring at the ceiling for a couple of hours. Instead, I go to bed when I’m tired.

Usually that means I go to bed around the same time every night. At some point you get into a rhythm and it works. One caveat, however, is that we geeks tend to get pretty hung up on our own hobbies. Don’t stay up later than you should just because you have another quest to complete in Fallout 3 or because a blog post is due (um) the next day.

2. Choose clothes the night before.

Honestly it really helps. Making even small decisions about what shirt or tie to wear can be a challenge in the wee hours of the morning. I’ve even thought about taking the Neil Gaiman route and just wearing the same damn thing every day. My wife says it’s sad, but she’s never spent a whole day in reverse underwear and a shirt inside out.

3. Program your coffee maker.

Several people told me to cut down on my caffeine intake after I mentioned to them that I try to get up earlier.

After I stopped laughing, I went out and bought myself a really good whole bean coffee (our current favorite is Ruta Maya). Now every night I load up our coffee machine (we have a Cuisinart grind-and-brew, although I’ve heard great things about the Krups KM7000 model) and in the mornings when I hear it blast like a jet engine, I get warm fuzzies in the interior. It’s not quite as pretty as The Jetsons’ Rosie refilling your cup, but it’s close.

4. Set your alarm. On the other side of the room.

I have the innate ability (much to my wife’s frustration) to be able to hit the snooze button on an alarm clock without actually fully waking up from unconsciousness. I think my record during a morning marathon was two hours of consecutive snoozing.

Thing is, snoozing sucks. It is inferior sleep that in no way gives you a restful feeling. My woozy brain isn’t rational enough in the morning to understand this. So no alarm clock on my bedside table.

Ashish holds a Bachelor of Science degree from Punjabi University (India). He manages the content and editorial department of ScienceABC and manages the official YouTube channel. He is a Harry Potter fan and tries in vain to use spells and spells (Accio! [insert name of object]) in real life to get things done. He fully understands why JRR Tolkien created a language to be spoken by elves from the ground up and tries to bring that same passion to everything he does. A great admirer of Richard Feynman and Nikola Tesla, he is obsessed with how thoroughly science dictates every aspect of life… at least in this universe.