• Introduction

• Why People Lack the Motivation to Get out of Bed

• Diminish the Struggle to Get out of Bed

1.    Keep a strict sleep schedule  

2.    Get an automatic coffee percolator

3.    Drink water first thing in the morning and throughout the day

4.    Get a programmable thermostat

5.    Keep the blinds open

6.    Use behaviourism to make mornings more fun

7.    Don’t snooze

8.    Take melatonin



If getting out of bed in the morning is one of the biggest challenges you face in a day, you’re not alone. About 18% of the population experiences excessive daytime sleepiness that starts with difficulty waking up and getting started with their daily routine. But does there really need to be a struggle to get out of bed every day? Absolutely not! By changing your habits and altering your lifestyle strategically, you can make mornings into a time that you look forward to and enjoy.


Why People Lack the Motivation to Get out of Bed

There are a variety of reasons why you may be having difficulty with your early morning routine. For starters, you need to make sure that you’re fostering lifestyle habits are conducive to a good night’s rest. Getting plenty of productive sleep is the most important aspect of feeling wakeful and energized during the day. According to the UK Sleep Council, 33% of the population gets only about 5 to 6 hours or sleep each night. For most people, that’s not enough shut-eye for them to feel like waking up in the morning to get out of bed. But often, the lack of sleep occurs because people have insomnia. Insomnia can be caused by a number of different factors from a snoring partner to a racing mind, but in order to surmount the problem of getting out of bed in the morning, you’ll need to figure out how to manage insomnia.

motivation to get out of bed

Getting quality sleep is essential if you want to boost your motivation to get out of bed, but there are strategies you can use to make morning time more enjoyable too. Often, we create obstacles for ourselves in the morning that can get in the way of our ability to enjoy the A.M. hours. Rather than struggling through morning-after-morning of feeling like you don’t want to get out of bed, take some time to rearrange your schedule and your lifestyle to get better sleep and to begin to enjoy what’s waiting for you every morning when you get out of bed.


Diminish the Struggle to Get out of Bed

struggle to get out of bed  

If you wrestle with yourself every day to get out of bed, it’s time to make some changes in your life. Below is a list of 8 physical, mental, and physiological hacks to help you get a better start on the day. But before you start making a lot of changes in your life, consider the root cause of the lack of motivation to get out of bed. Is it your job? Do you have unpalatable work waiting for you immediately when you get up in the morning? Consider where the resistance toward waking comes from and then ask yourself if a bigger change is necessary in your life (e.g. do you need to find a different job?) If you like your job, but you just hate the early mornings, then take a look at this list of ways to make it easier to embrace the sunrise.

1. Keep a strict sleep schedule

2. Get an automatic percolator

3. Drink water first thing in the morning

4. Get a programmable thermostat

5. Keep the blinds open at night

6. Use behaviorism to make mornings more fun

7. Quit hitting the snooze button

8. Take melatonin


1. Keep a strict sleep schedule

This is simple, but good advice. Keeping a regular sleep schedule is a way to physiologically hack your system. Your internal sleep/wake clock is controlled by the suprachiasmatic nucleus. Some people have an inner clock with a “phase delay” that makes it so that they prefer to get up late and go to bed late. The phase delay can be reset to whatever time you’d rather get up, but for individuals who are set to get up late and go to bed late, it’s important that they maintain the same morning schedule even on the weekends. Sleeping in on the weekend can reset the clock, creating a new challenge to confront every Monday morning. If you struggle to get out of bed on the weekdays, consider adhering to a more regular sleep schedule that you can live with even on the weekends.

dont want to get out of bed

2. Get an automatic coffee percolator

Tolerating mornings is not the same as enjoying mornings. People who truly loathe the A.M. hours need to come up with ways to make mornings more fun for them. And getting an automated coffee percolator is a good place to start.

Boost your motivation to get out of bed in the morning with the smell of coffee preparing itself in your kitchen! Studies have shown that the mere smell of fresh grounds can increase wakefulness even if you don’t drink coffee. Researchers tested the smell of coffee on sleep-deprived rats and found that their wakefulness improved when they were exposed to the smell of freshly ground coffee. The research is so convincing that one company is attempting to create the first-ever coffee aroma alarm clock!

But if you’re not yet convinced that an automatic percolator could change your life, consider how a fresh cup of coffee would change your outlook on the world if you poured yourself a cup right after getting out of bed. There are long-term psychological rewards to drinking coffee immediately upon getting out of bed since the caffeine would give you a burst of energy at the start of every day. By enjoying caffeine first thing in the morning, you can retrain your mind to embrace the crack of dawn rather than loathing it.

getting out of bed

3. Drink water first thing in the morning and throughout the day

It’s important to stay hydrated and in fact, being dehydrated can make a person feel sluggish and lethargic. So drinking water throughout the day is important if you don’t want to get out of bed in the morning. Water helps to flush the system of toxins, but it’s important for other reasons too. Every chemical reaction that takes place in the body happens in a solution of water. Without water, your body won’t function properly.

These days, people often forfeit water in favor of sugary drinks like soda which can lead to obesity as well as diabetes over time. Drinking plain water can translate into more energy during the day because water detoxifies the body and it acts as a catalyst for chemical reactions that are necessary in order for us to feel energetic.

If you don’t drink coffee, or if you don’t want to chug a mug of caffeine immediately after getting up in the morning, drink water instead! Believe it or not, drinking water can wake you up in the morning by revving up your metabolism and rehydrating your body for the day. According to a study in The Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water increases a subject’s metabolism by 30% for up to 40 minutes. Incidentally, drinking coffee also gives your metabolism a boost when you drink it immediately upon waking.

motivation to get out of bed

4. Get a programmable thermostat

The ambient temperature of your bedroom can have a significant impact on the quality of your sleep as well as your motivation to get out of bed in the morning. At night, when you’re supposed to be resting, a hot bedroom can cause stress on the body instead of encouraging relaxation. Overheating while trying to sleep can cause changes in breathing which result in insomnia as well as other issues. A cool environment is preferred for making sleep more productive. An automated thermostat that keeps the air temperature cool at night, during the hours when you normally sleep can help you sleep better and hence, wake more easily in the morning.

But there’s another reason why an automated thermostat can lessen the struggle to get out of bed. First of all, if a cool room is conducive to sleep, a warm room would encourage your body to produce hormones that make you more wakeful. Physiologically, this would increase your motivation to get out of bed. But psychologically, it’s a lot easier to throw off the covers when you’re snuggled into the warmth of your bed if you know that you’ll still be warm even after you throw off the covers.

5. Keep the blinds open

struggle to get out of bed

Our bodies are hardwired to adjust sleep/wake cycles to correspond with daylight hours. Televisions, iPads, Laptops, and Kindles can all interfere with the normal sleep/wake cycle by tricking the brain into thinking that the light emitted from these technological devices is light coming from the sun. So if you have trouble sleeping at night which leads to difficulty getting out of bed in the morning, start by setting these gadgets to the side at least an hour before bedtime. And then, before you crawl between the covers, open the curtains of your window to let in the sunlight early in the morning.

Even if you don’t have to wake up right at sunrise, the sun shining into the bedroom will naturally make you feel more wakeful. When it’s actually time for you to get up, the sunlight streaming in through your window will trigger your brain to let it know that it’s time to be awake now.

Of course, there are places in the world where the sun doesn’t rise or it rises very late in the morning during the winter months. The darkness can definitely make it so you don’t want to get out of bed. But don’t despair! Instead of opening the blinds, purchase a light alarm clock that will provide a digital sunrise experience. There’s even an iPhone app that can function as a light alarm.

6. Use behaviourism to make mornings more fun

The psychological aspects of getting out of bed can create a lot of resistance for a lot of people who might actually enjoy mornings under different circumstances. If you dread mornings in general, you may never have a chance to reframe the early hours just after sunrise into an experience that you could appreciate. By developing a greater awareness of what you dread about mornings and then reframing the A.M. to be a time that you enjoy, you can begin to become a morning-person even if you’ve always preferred evenings in the past.

Behaviourism is a method that uses rewards and punishments to condition subjects to achieve certain psychological goals. For most people, mornings are associated with work and work is somewhat aversive. So when the alarm clock goes off signaling that it’s morning, most people experience the jolt as a punishment that diminishes their motivation to get out of bed. But what if you experienced the sound of the alarm clock as a signal to get excited!

So how do you reward yourself for getting out of bed? First of all, you might want to change your wake-up schedule to accommodate for some “you” time in the morning. A lot of morning people enjoy the earliest hours of the day because they take some time to themselves. Rather than associating the alarm clock with work, they’ve paired it with enjoyment time. You can easily reframe your concept of mornings this way, but it’s important that you reward yourself almost immediately for waking in the morning so that you pair those two things together. A hot bath with energizing essential oils or some time watching the news might be enough for you to look at mornings much differently. It’s up to you and the sky’s the limit! But remember, waiting to reward yourself until later in the day will make it harder for you to pair getting out of bed with the reward. Choose a reward that you can experience right away, just shortly after waking for best results.

dont want to get out of bed

7. Don’t snooze

Hitting the snooze button on your alarm clock can be detrimental for a lot of reasons, but the number one reason that few people realize is because each time you snooze, you put yourself into a deeper sleep! Fractionation is a technique used by hypnotherapists to create a deeper trance in patients undergoing hypnotherapy. In a hypnotherapy session, fractionation involves encouraging a trance-state, then bringing the patient back to waking consciousness, and then back to a trance state. Doing this again and again, causes a patient to fall into a deeper and deeper trance. Hitting the snooze button is essentially the same as fractionating. Each time you wake to hit snooze, you fall into a deeper state of sleep which ultimately will make it more of a struggle to get out of bed.

Beyond fractionation, sleep psychologists have noted that disrupting your sleep with an alarm can lead to difficulty processing and reconciling memories that are emotionally charged from the day prior. When you disrupt your sleep several times using the snooze button, the fragmentation of your sleep may catch up to you in the form of moodiness or attention difficulties.

If you have trouble avoiding the temptation to snooze, think about moving your alarm clock across to room so that you have to actually get up to turn it off in the morning. A screaming alarm clock placed just out of reach can be an excellent motivation to get out of bed. And then, once you’re up, stay up.

getting out of bed

8. Take melatonin

It’s usually best to avoid sleep medications whenever possible, but melatonin is different. Melatonin is a hormone produced by the pineal glad. It occurs naturally in our bodies to regulate the sleep/wake cycle. Normally, melatonin levels rise in the evening and then drop in the morning, but our body’s production of this hormone can be altered by exposure to blue light at bedtime or jet lag. Exposure to the sun can help regulate the natural production of melatonin, but the older you get, the less melatonin your body will produce naturally. And during the winter months, in northern climates, the body may produce melatonin at a different time of day than during the summer months, leading to issues like depression, Seasonal Affective Disorder, and sleep disturbances that can make getting out of bed more difficult.

For people who don’t want to get out of bed in the morning, melatonin supplementation can do a world of good, especially if the lack of motivation to get out of bed comes from the lack of sunlight during the winter. 

motivation to get out of bed

In conclusion, we want to remind you to consider the root cause of your struggle to get out of bed and rather than just covering up the problem, address it. Though you may not be able to control things like the length of your commute to work or the fact that you can’t find a job that you love, you can control certain aspects of your morning routine that could lead to more happiness in the A.M. Before going to bed each night, arrange your clothes and all the gear you’ll need for the next day. Do what you can to make it easier on yourself when you don’t want to get out of bed to lessen your morning resistance. 

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