Getting out of bed in the morning can feel like an impossible task – trust us, we understand. Whether it’s the pull of warm blankets, lingering grogginess, or exhaustion from a workout, many people struggle with waking up and starting the day. But why is it so hard? From understanding your circadian rhythm to using small tips and hacks, here’s how to make getting out of bed a smoother experience.
Why is it so hard to get out of bed?
Your body follows a natural 24-hour cycle known as the circadian rhythm. As bedtime approaches, your brain releases melatonin, a hormone that promotes sleep. In the morning, melatonin levels drop, and cortisol rises to help wake you up. However, poor sleep hygiene, irregular sleep schedules, and lack of morning sunlight can disrupt this process, making it harder to wake up in the morning.
Sleep Inertia: The Grogginess Factor
I think we have all felt the sluggish, disoriented feeling after waking up – and it is called sleep inertia. This occurs when your brain is still transitioning from deep sleep to full alertness. If you happen to wake up in the middle of your sleep cycle, you will also experience grogginess!
Poor Sleep Quality
If you’re not getting enough deep or REM sleep, waking up will feel much harder. You’ll want to lower your exposure to stress, screen-time before bed, caffeine intake, and other uncomfortable factors!
Mental Health Factors
Depression, anxiety, and burnout can also make it harder to get out of bed. Mental health struggles often disrupt sleep cycles, lower motivation, and increase feelings of fatigue upon waking.
How to wake up in the morning? 10 proven strategies
If you're struggling to wake up energized, following a morning routine checklist can help. By incorporating these 10 proven steps into your routine, you can create a consistent and effective wake-up strategy. There are many more where this comes from, but these have been proven to help people around the world to increase their quality of sleep and energy when they wake up in the morning!
1. Get out of bed immediately (don’t hit snooze!)
Each time you drift back to sleep, your brain starts another sleep cycle, making you groggier when you finally wake up. Try the 90-minute sleep cycle trick—set your alarm for a time that aligns with the end of a full sleep cycle to wake up more naturally.
2. Use bright light to reset your circadian rhythm
Sunlight exposure in the morning stops melatonin production and signals your body to wake up. Open your curtains as soon as you get up, or, if natural light is limited, consider a light therapy lamp.
3. Move your body immediately
The key to waking up is to get your blood flowing. You can do this through stretching, light yoga, or a quick walk. To make it even simpler, just stand up and stretch your hands over your head!
4. Hydrate first thing in the morning
nking water as soon as you wake up in the morning jumpstarts your metabolism and helps replenish fluids lost overnight. Dehydration can contribute to grogginess, so keep a glass of water by your bed for easy access.
5. Change your alarm strategy
Progressive alarms that gradually increase in volume are gentler than sudden, blaring sounds. Sunrise alarms are also a great option because they mimic the natural daylight!
6. Plan a reward for waking up
Give yourself something to look forward to—whether it’s a fresh cup of coffee, a favorite breakfast, or a morning playlist. Creating positive associations with waking up can make mornings more appealing.
7. Use the 5-second rule to force yourself up
Mel Robbins’ 5-Second Rule suggests counting down from five and immediately taking action. This simple trick can override hesitation and get you moving before your brain talks you out of it.
8. Optimize your evening routine for better mornings
A restful night sets the stage for an easy morning. Limit blue light exposure from screens before bed, avoid caffeine late in the day, and establish a relaxing nighttime routine. Try techniques like reading or meditating before bed to calm your mind and improve sleep quality.
9. Create a morning accountability system
Having an external motivator—like a workout partner, wake-up call, accountability app, or strict routine —can make it easier to get up. If someone is counting on you to be awake, you’re less likely to stay in bed.
10. Consider medical causes for chronic fatigue
If you constantly struggle with waking up despite good sleep hygiene, consider underlying medical issues like sleep apnea, insomnia, or thyroid disorders. If fatigue persists, consult a sleep specialist.
Ways to wake yourself up when you feel groggy
Even with good habits, some mornings will still feel rough. Here are quick ways to wake yourself up to boost alertness:
- Splash cold water on your face to stimulate your nervous system.
- Practice deep breathing to increase oxygen flow.
- Drink caffeine alternatives like matcha or green tea for a gentler energy boost.
- Take a power nap (20 minutes max) if you’re extremely sleep-deprived.
The bottom line – mastering your mornings and getting out of bed with ease
Mornings don’t have to be a struggle. By creating habits that work well for you and can support your sleep, getting out of bed will feel much easier! Again, don’t forget: avoid hitting the snooze button, move lightly in the morning, and look at the sun when you wake! These will all help you boost your energy right off the bat!
References
- Combs, M., Combs, M., & Combs, M. (2024, October 14). Experts Say Drinking a Lot of Water Right After You Wake Up Has Pretty Serious Benefits, Here’s What to Know. Sleepopolis. https://sleepopolis.com/news/drinking-water-right-after-you-wake-up-experts-benefits/
- Clinic, C. (2024, October 9). Should you take power naps? Cleveland Clinic. https://health.clevelandclinic.org/power-naps
- Theresa. (2022, June 22). Tips for Getting a Good Night’s Sleep – Himalayan Institute Online. Himalayan Institute Online. https://himalayaninstitute.org/online/tips-for-getting-a-good-nights-sleep/?gad_source=1
- The Science of Sleep - American Chemical Society. (n.d.). American Chemical Society. https://www.acs.org/education/chemmatters/past-issues/archive-2014-2015/the-science-of-sleep.html#:~:text=But%20when%20it%20is%20dark,Figure%201.
- Module 7. Napping, an important fatigue Countermeasure, Sleep Inertia | NIOSH | CDC. (n.d.). https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/03.html
- Professional, C. C. M. (2025b, February 11). Sleep. Cleveland Clinic. https://my.clevelandclinic.org/health/body/12148-sleep-basics