Getting out of bed in the morning can be a real struggle for many people. Even when you get enough sleep, your bed just seems so warm and cozy while the idea of leaving it feels cold and uncomfortable. So why is it actually so difficult for some of us to motivate ourselves to get up in the morning?
You’re Still Tired
One of the most obvious reasons it’s hard to get out of bed is that you’re still feeling tired. Humans have a natural circadian rhythm that regulates feelings of sleepiness and alertness over a 24-hour cycle. In the morning, our bodies are just beginning to rouse from sleep and the circadian cycle is telling the brain to promote sleepiness.
During sleep, the brain produces adenosine which induces feelings of sleepiness. In the morning, there is still a lot of adenosine in your system making you want to crawl back into bed. As you go about your day, adenosine levels decline which is why you start feeling more awake and energized. But first thing in the morning? Your brain is flooded with sleep-inducing chemicals!
You’re Comfortable and Cozy
Your bed is designed to be comfortable, supportive and warm. After sleeping surrounded by soft blankets and pillows, your bed has molded perfectly to the shape of your body. It’s the ultimate space of comfort, warmth and belonging – everything humans biologically crave.
The thought of leaving this perfectly designed haven is naturally unappealing. Even if you’re tired of sleeping, it’s still difficult to abandon the physical and psychological comfort of your bed. This conflict makes it very tempting to lounge around for “just 5 more minutes.”
You’re Not Ready to Start the Day
To get out of bed, you have to mentally prepare yourself to start a new day. For many, the act of getting out of bed signals the end of relaxation and “me time” and the beginning of work, responsibilities and potential stresses. It’s the physical delineation between your personal time and obligations.
You may not feel ready to give up your freedom and take on the responsibilities of the day. Staying in bed allows you to put off the transition a little longer and avoid that stressful headspace. Getting out of bed means accepting that your personal time is over and the day has begun.
Your Room is Still Dark
Darkness signals it’s still time for sleep to the brain. Even as you wake up, a dark room mimics the conditions for sleep, making it hard to feel alert and motivated. Exposure to light triggers the brain to reduce melatonin production and boost cortisol and serotonin levels that promote alertness.
Without turning on a light, opening the curtains or seeing the sun, your brain stays primed for sleep. The dark room makes it challenging to activate your body for waking activities. The light from your phone doesn’t have the same effect as natural light.
Your Bed Promotes Melatonin Production
Not only does darkness promote melatonin production, but being in your bed also triggers the release of this hormone. Melatonin helps control your sleep and wake cycles. The longer you lay in bed awake, the more melatonin you produce making you sleepier.
If you wake up but stay nestled under your blankets, your brain is receiving signals that it’s still time for sleep. This adds to the desire to laze around and the difficulty waking up fully.
You’re Warm and Cozy
Your comfortable blankets trap your body heat creating a deliciously warm cocoon. Your mattress and pillows mold perfectly to your shape after a night’s sleep maximizing comfort. Being wrapped up in bedding keeps you physically content and well-rested.
Your body temperature naturally drops at night to induce sleepiness. Waking up warm and cozy replicates these sleeping conditions. The colder air of the room when you emerge from blankets is shocking and uncomfortable. You instinctively want to return to the warmth of bed.
You Want to Sleep In
While adequate sleep is essential, most people actually enjoy sleeping more than they need. Given the chance to sleep in on a day off, most will extend their sleep. The desire to lounge in bed longer and get those extra minutes or hours of sleep is natural.
Even if you go to bed at a reasonable hour, waking up means cutting off this pleasurable rest. Fulfilling your want for more sleep makes it challenging to motivate yourself out of the comfort of bed in the morning.
You’re Dehydrated
Hydration levels drop during sleep since you aren’t consuming any water for hours. Being dehydrated causes fatigue, lethargy, dizziness and headaches – all things that make you want to crawl back into bed. Drinking a full glass of water right when you wake up can perk you up and make it easier to start moving.
You Have Sleep Inertia
Sleep inertia refers to the lingering grogginess and impaired cognition experienced after waking up. Your motor skills, reaction time, memory and attention span can be compromised directly after waking. You literally need time for your brain and body to transition into being awake.
This transition period makes it especially challenging to motivate yourself to get out of bed and start the day. Sleep inertia wears off after a few minutes to a half hour of being awake. Taking some time to scroll your phone or read the news can help overcome morning sleep inertia.
You’re Hitting the Snooze Button
Hitting snooze and going back to sleep interrupts your body’s transition from sleep to wakefulness. The extra minutes make you more tired and reinforce the desire to stay in bed longer. You fall into lighter stages of sleep which makes waking up even more difficult.
Using the snooze button means you have to wake up multiple times in a row. This morning routine trains your brain that when the alarm goes off you can just go back to bed. Breaking the snooze habit can help program your brain that wake up time means getting up.
There’s No Urgent Reason to Get Up
Having an urgent deadline or important obligation first thing forces you to get out of bed. With no pressing demands in the morning, it’s tempting to rationalize a few more minutes in the cozy sheets. Having a purpose and structure for the start of your day motivates you past the morning sleepies.
Working from home allows more leniency with when your workday begins. Without the requirement of a commute or set start time, you may be more likely to laze around first thing in the morning.
You’re Not a Morning Person
Early birds leap out of bed ready to start the day thanks to natural differences in circadian rhythms. Night owls are the opposite – they struggle to fall asleep early and have difficulty waking in the mornings. Owl chronotypes experience worse sleep inertia and more lethargy in the morning.
Your genetic chronotype governs whether you are naturally alert and energetic first thing in the morning. As a night owl, you’re working against your biology if you try to wake up at the crack of dawn.
You’re Depressed
Lingering too long in bed in the morning or going back to bed after waking up can be a sign of depression. Depressive episodes often involve sleeping excessively or difficulty getting out of bed. The desire to stay curled up in bed can stem from sadness, difficulties facing daily responsibilities, or lack of motivation.
If morning lethargy or going back to bed starts happening regularly, it may be a symptom worth discussing with your doctor. Rule out any underlying mental health issues that could be making mornings more difficult.
Tips for Making it Easier to Get Out of Bed
While it’s normal to struggle to some extent with motivation in the morning, here are some ways to make it a little easier to get your day started:
| Tactic | How it Helps |
|---|---|
| Open blinds/curtains right away | Sunlight suppresses melatonin and stimulates cortisol to boost energy. |
| Take a shower | The warmth helps wake your body up and signals the start of your day. |
| Drink water | Being hydrated cuts down on morning fatigue and grogginess. |
| Have coffee/tea | Caffeine blocks adenosine promoting alertness. |
| Move around | Physical activity gets your body moving and helps you feel more awake. |
| Eat breakfast | Food provides energy to take on the day. |
| Do a morning workout | Exercise releases cortisol and endorphins that boost energy and mood. |
| Set multiple alarms | Makes it harder to go back to prolonged sleep. |
| Put alarm/phone across room | Forces you to physically get up. |
| Have set morning routine | Consistency trains your brain when it’s time to wake up. |
| Prep things night before | Lowers morning decision fatigue. |
| Early bedtime | Adequate sleep makes it easier to wake up. |
| Motivational morning playlist | Uplifting music energizes you. |
| Set exciting morning plans | Having something fun to look forward to helps get you going. |
The Bottom Line
Waking up and getting out of your cozy, warm bed can be one of the hardest parts of the day. But understanding the science behind why you want to lounge around in the morning can help motivate you and establish a routine that minimizes morning grogginess. Setting yourself up for morning success the night before and actively transitioning into wakefulness mode helps make it easier to boldly face the day.