Sleep Corner: Struggling to Get Out of Bed These Days? Here’s What You Can Do.
Your alarm goes off, you hit snooze, crawl back under the covers, and next thing you know, you are late and feel even more groggy. If you are finding it difficult to get out of bed these days, you are not alone. Find out what makes leaving the comfort of a warm, cozy bed so challenging during this time and how to make it a little easier to get going in the morning.
Why We Struggle to Get Out of Bed
For starters, if it’s still dark outside when you wake up, your melatonin production will not stop as easily, making it more difficult to wake up. In addition, shorter days, combined with reduced sunlight, can result in your brain producing too much melatonin. As a result, you begin to feel more drowsy and sluggish throughout the day. The lack of exposure to sunlight also results in lower levels of vitamin D, impacting your serotonin production and affecting your sleep-wake cycle and mood.
Here are a few things you can try to make getting out of bed easier
- Plan for your day the night before. Consider planning your outfit, packing your bag, and preparing your snacks/meals the night before so you can squeeze in a few extra minutes in bed. Also, by having your outfit ready, you could quickly jump from your cozy bed straight into your already laid out clothes for the day.
- Set a calming alarm. Avoid being startled by and becoming resentful of your alarm by choosing a calming tune or your favorite soothing song. Doing so will help make the waking process easier.
- Put your alarm out of arm’s reach. Resist the urge to press snooze by keeping your alarm out of reach so you are forced to get out of bed to turn it off. If you are still having trouble, try using a natural light alarm clock, which wakes you up with light instead of sound.
- Open your curtains or blinds to let natural light in. Exposure to morning light at the start of the day helps signal to your body it is time to wake up. Not enough natural light coming into your room? Consider using a light box. A light box can help by mimicking the sunrise, stopping your melatonin production, keeping your circadian rhythm in sync, and helping you feel more alert and energized.
- Have something to look forward to. It is much easier to get out of bed when you focus on something you are excited for that day. Think about things you are looking forward to– watching your show in the morning, listening to your podcast, getting a coffee/tea on your way to class, or seeing a friend.
By incorporating one or more of these strategies into your morning routine, you will be on your way to more productive and energized days in no time!
- Well-Being Coaching. A well-being coach can help you establish and practice good sleep hygiene, especially as you navigate the fall and winter seasons. Schedule a meeting with them today to start catching those Zzzs!
- Counseling and Psychological Services. Offers individual visits, skills workshops, process groups, psychiatry services, community referral resources, 24/7 support, and crisis intervention. Learn more.
- How to Practice Good Sleep Hygiene. Learn 10 tips to help you practice good sleep hygiene. The Flourish: March 2022
- SAD About the Sleep You’re Getting? Learn more about the relationship between the winter months, Seasonal Affective Disorder (SAD), and its impact on sleep. Discover additional tips to manage SAD and your sleep routine. The Flourish: November 2022
Do We Lose Sleep to Seasonal Affective Disorder? Sleep Foundation