Let’s face it – waking up and finding motivation to get out of bed is difficult. When you’re snug in your warm blankets, it might be nearly tough to push yourself in the morning. That is unless you are one of the fortunate few who rise at 5 a.m excited to start their day. If not, I’m sure you’re right there with the rest of us grumbling, complaining, and hitting snooze.
You may have a frustrating job to get to, feel overwhelmed with errands to run, or a big final school assignment that you’re not prepared to finish. Instead of feeling like you can tackle all of those things, you feel stuck with no desire to find motivation to get out of bed.
Starting your day in this manner may not seem like a huge problem. It’s normal to be frustrated. It’s impossible to feel happy all the time.
That is, you get up; you make it to work (occasionally late), go home and relax to do it all over again the next morning. You do what you can to get through your day.
However, that is just the point – you should not feel compelled to put up with anything just to “get through your day.” or just because “that’s how life is”
Truth is everyone will have good days and bad days. It’s how you treat the days that you feel you can’t even find motivation to get out of bed that determines who you are as a person, your attitude, your accomplishments and your overall outlook on life.
That is what morning folks comprehend, but the rest do not. When you look at someone who loves to wake up early and finds the motivation to get out of bed (whether they want to or not), they usually have the same characteristics.
- Receive better grades
- More productive
- Lower risk of depression
- More Goal-Oriented
You see them full of energy, optimistic and excited about their day to get going.
The early morning hours after finding the motivation to get out of bed are an incredible time to be alive. When you awaken before the rest of the world, you have time to plan for the day, reflect on your goals, and savor a few moments of solitude. You are in complete peace and relaxation mode before all the craziness that is your life begins.
We spend too much time in a hurry. It is no wonder that we are overworked, stressed and exhausted with all the responsibilities we deal with on a daily basis.
When you find the motivation to get out of bed to pursue things you enjoy before your day begins- be it athletics, writing, meditation, or learning new skills – you will begin to reap the rewards of living an active life.
As for me personally, I’ve noticed that my life has changed for the better since I became an early riser, it became easier to find motivation to get out of bed. That is, because I was focusing on things that made me happy and not on all the responsibilities that I was dreading.
It all comes down to your perspective, whether you want to look at the glass half empty or half full. Your attitude controls how you treat the rest of your day.
It’s great in every way, and it truly sets the tone for a good day.
That is where motivation comes into play. Motivation is what will get you to get out of bed early to enjoy such activities. It’ll have you arriving at work on time and with an almost irritating spring in your step.
Reasons Why You Might Not Want to Get Out of Bed
A variety of factors can cause morning grogginess; they include the following:
- Inadequate sleep: The average person needs 7 to 8 hours of sleep to feel recharged to start their day.
- Insomnia: You can sleep for only one to four hours before waking up.
- Phase delay in the circadian rhythm: Your normal sleep cycle is incompatible with society’s early morning norms.
- Inadequate Sleep Hygiene: You consume many stimulants before retiring to bed, lack of sunshine, and lack a night routine.
- Medication: These have a slew of adverse effects that interfere with sleep.
- An underlying Physical or Psychological Disorder : As you may expect, depression, psychosis, and others affect sleep (issues you should consult with your doctor!)
There are various reasons why some mornings can be harder than others to find motivation to get out of bed – stress levels may not have gone down from yesterday.
However, one of the most common reasons is because you didn’t get enough sleep last night.
You may need more sleep because last night was rough (or really great), or maybe your mind is racing with thoughts about how much there still needs to be done today.
All these things contribute further into making us feel groggy when we first roll out of bed. This is why the first thing you need to do to find motivation to get out of bed is to make it a habit to sleep earlier the night before.
Here are some steps you can do to achieve that:
1. Closely monitor or limit caffeine intake before Sleep
This is huge if you want to fall asleep faster. The quality and quantity of your sleep is as important at work or school, so make sure that you don’t get too high on caffeine.
I recommend cutting out anything caffeinated two hours prior to bedtime in order for it not affect your ability to rest well during those precious eight hour time slots!
If need be, limit intake even earlier than that if possible; but remember it’s all up your personal preference- there’s no one size fits all solution when combating this issue and what may work best for me might not necessarily produce results with someone else (though these tips can certainly help a lot!)
I’ve made the mistake of consuming pre-workout at night (for leg day, of course) and being wide awake the entire time. Trust me, I never tried that again.
2. The 4-7-8 breathing method
It sounds like a magic trick: close your eyes, take deep breaths in for 8 seconds and out for 7. Repeat 4 times to fall asleep faster!
It’s really not that complicated or difficult if you’re willing to give it an honest try.
One of the most popular techniques among people who have trouble sleeping is called “4-7-8” breathing technique (also known as belly breath) which has been scientifically proven by Harvard Medical School researchers from 1999 study led by Drs Leslie Davenport and David Geffen).
The idea behind this method is simple–when we are stressed our body reacts with increased heart rate, shallow chest breathing while at rest often becomes rapid “panting” due to lower levels of oxygen intake.
This can help you relax and help you fall asleep quicker.
3. Turn off your Technology
In recent years, people have been developing a more intimate relationship with their technology. It is not uncommon to see tech on the table during dinner or in bed when you are trying to fall asleep at night. While it may make for better entertainment and communication options, this can cause problems as well — especially if those devices emit light into your eyes while you try sleeping!
There has always been an uneasy balance between our need for sleep from one side and feeling compelled by other things such as work deadlines from another. We feel pressured to check our emails the night before to see all the things we have to look forward to the next morning. However, there is now mounting evidence that nighttime exposure to LED screens inhibits melatonin production which makes falling asleep much harder than before—so how do we fix this?
One suggestion would be turning down your screen’s brightness about 30 minutes before going to bed. Hit the do not disturb button, and put your phone on the other side of the room. Resting for the next day should be your number one priority.
How To Reintroduce Some Motivation into Your Morning Routine
It’s the next morning and you’re finding it difficult to get out of bed. We have all been there, and it is not enjoyable. Having a nice morning ritual can help you make the most of your mornings and boost your energy levels for the whole day. Here are 15 techniques for making it easier to get up and get out of bed:
1. Drink Water Before Sleeping
Consuming water before bedtime will result in the desire to use the restroom in the morning. It will make you want to get up and it makes it harder to get back to sleep if you need to use the restroom. You’ll be fully awake by then.
However, drinking an excessive amount of water a few hours before bedtime may lead you to awaken in the middle of the night. You may have a difficult time going to back to sleep if this happens. I encourage testing to determine the ideal time and amount of water to drink before bed.
2. Before you go to sleep, open your blinds.
Allow the sun to penetrate your bedroom and wake you up in the morning by leaving your blinds open. The majority of people have difficulty sleeping in a light setting, especially when it’s hitting right in your face. On the other hand, a dimly lit environment is more favorable to sleep.
The sun provides vitamin D, which is a naturally occurring source of energy. Additionally, the sun serves as a reminder to our thoughts and bodies that it is daylight and that we should be active and energized. It is a reminder of the beautiful day that you’re about to have.
Note: if your room is extremely bright at night with the curtains open, you may have difficulty sleeping.
3. Consume Adequate Food Before Sleeping
You may feel sleepy in the morning because you haven’t eaten in a long time. A small snack before bedtime can assist in preventing this. A good idea is some high protein snacks that will leave you satisfied after waking up.
I recommend foods that are easy to digest, such as Greek yogurt, nuts, and peanut butter. Consuming an excessive amount of hard-to-digest foods may interfere with sleep, so you may need to avoid them.
4. Set your ringer to play your favorite Song
The sound of most alarm clocks is unpleasant and might evoke anxiety in certain people, as when another person’s ring tone becomes your alarm clock tone.
Thus, if you use a regular alarm clock, your first thought each day would be a negative one. Honestly, who doesn’t get triggered by the iPhone alarm clock when we hear it outside of our alarm?
That is an awful way to begin the day! Rather than that, set your buzzer to play the music that brings you joy. Each day, let your first thought be a positive one. Compared to an obnoxious alarm clock, you won’t want to hit the snooze button!
5. Place Your Alarm Clock Away from Your Bed
By positioning your alarm clock away from your bed, it will compel you to rise from the bed to switch it off.Getting out of bed is frequently the most difficult aspect of waking up in the morning.
By rising from bed more quickly, you enhance your chances of starting your day instead of falling back to sleep.Keeping your alarm clock near to your bed makes it simpler to hit the snooze button and prolong your sleep.
Once you’re up and about, it’s usually much easier to stay awake and get your day started.
6. Consume Caffeine Immediately after Waking Up
During the first couple of hours after awakening, you may feel groggy. Feeling sleepy results in decreased productivity and requires more time to do certain tasks than necessary.
To alleviate morning grogginess, drink tea or coffee shortly after awakening.
It will keep you awake and provide you with the energy needed to get your morning began.
7. Morning Exercise
A few minutes of mild exercise in the mornings will stimulate your endorphins and provide you with more energy. Weight exercise or a gym class are both excellent possibilities. Running outside or at a gym is also beneficial.
You might even do a brief, easy workout at home, such as jumping jacks, pushups, or sit-ups.
If you’re having a hard time finding an activity to complete, you can try yoga. We have an entire article on establishing a morning yoga routine here.
8. Consume Food Upon Waking Up
As previously said, resting for eight hours does not give your body sustenance. A light, easily digestible breakfast will provide you with an energy boost. At the very least, I recommend a snack and a glass of almond milk or yogurt. If you have the stomach for it, a full meal may be beneficial.
Don’t forget, breakfast is the most important meal of the day.
9. Engage in a pleasant activity in the morning
To find motivation to get out of bed on a beautiful day, engage in activities that make you happy. You’ll feel more energized, which will make it easier to get out of bed and start your day!
If you arrange it in advance, the prospect of doing something enjoyable will motivate you to get up in the morning. It could be a phone call with a friend, writing, playing video games, or any other activity that brings you joy.
In the morning, schedule something with someone. Peer accountability is a highly powerful motivator. If someone relies on you for something or is tracking your progress, you will be motivated to complete it.
By scheduling a breakfast or exercise with a friend, you’ll have a specific goal to aim toward in the morning, giving you a boost in the morning.
11. Maintain a Routine
Maintaining a steady and regular sleep schedule assists your body in establishing a natural rhythm. Each day, sleep and wake up at the very same hour. By doing so, you will begin to sleep and wake up naturally at the same time each day. It will feel easier to rise. Additionally, it will assist you in sleeping on a more regular basis.
12. Ask Some Positive Questions to Yourself
Ask yourself some questions before you get out of bed. Questions such as “What am I glad about in my life right now?” or “What am I looking forward to today?” are ideal for morning motivation to get out of bed.
While it may sound corny, pausing for a moment to express gratitude might help break down the walls of sluggishness. Additionally, the questions prompt you to consider items you take for granted, which can instill an appreciation for them.
13. Take A Small Step to Get Yourself Moving
If your bed truly tempts you, consider doing something simple to push yourself to accomplish more. These things include sweeping your desk or paying your bills. Alternatively, you can wash the dishes. You simply need to start and get going.
Once you’ve completed that minor activity, you’ll feel more attentive and prepared to move on to the next task.
14. Soak in Sweet, Lovely Rewards after Achieving Milestones
Remind yourself that you cannot sit down for breakfast, coffee, or a few minutes of Facebook surfing until you get up, choose your clothes, and shower. According to research, rewards account for roughly three-quarters of why people do things.”
Therefore, find anything you consider a reward and use it as motivation to help you get through the morning’s arduousness.
15. Establish Some Specific Goals for The Day
It’s natural to feel overwhelmed when your objectives include “get a new career” or “backpack across Europe.” That is because these significant events require considerable organization and foresight and cannot be accomplished in a single day.
My point is, you should not allow overload to sap your motivation to get out of bed. Rather than that, make some tiny, attainable daily goals that will guide you in the correct route. “Your small choices build up to large effects,”
Rest is good too – don’t be so hard on yourself
Rest is like sleep. You can’t go too long without it and you need to give your body a break sometimes or else all the toxins in your system will build up, leaving you feeling more exhausted than before.
Although productivity and accomplishing things are great, we shouldn’t get caught up with what toxic grind culture portrays as success because at some point we’re going to have days where rest should be celebrated rather than scorned.
For many people, focusing on the positive aspects of life can significantly help them get out of bed in the morning. Individuals should experiment with several tactics until they discover which one’s work best for them.
Sometimes, a person must also acknowledge that they require a break to resume normalcy the next day. If everything else fails, an individual should seek counseling to learn alternative coping mechanisms.
We hope these recommendations have boosted your motivation to get out of bed! Making a few little modifications can benefit not only your body but also your mind, leaving you motivated and energized throughout the day.
I believe in you!