Tips for Getting out of Bed
There’s lots of reasons we may not be able to get out of bed in the morning. Maybe cold winter days have robbed you of sunlit mornings. Maybe there are overwhelming obligations in your day ahead. Maybe you have created the habit of hitting the snooze button and you can’t seem to break it. Maybe you simply feel too tired, too depressed, too heavy.
Over the years I’ve brainstormed on this topic with clients and friends. I’ve read articles on meditation, healthy sleep habits, circadian rhythm, self-motivation, and more. Here is a list of ideas and tips that I’ve developed through all my searching:
Start the process of improving your morning routine by simply noticing your thoughts, feelings, and actions in the mornings. Spend a couple days, or even weeks, being a scientific observer. This will help you to understand the key question,”What is keeping you in bed?”
Check for other healthy habits.
Are you getting 7-10 hours of sleep per night?
Are you going to bed at roughly the same time each night?
Are you exercising at least a few days per week?
How much alcohol and caffeine are you using on a regular basis?
If you are having chronic problems with fatigue or insomnia, have you talked to your doctor about it?
Are you treating any underlying mental health concerns such as depression or anxiety?
Move your alarm clock and your cell phone across the room from your bed.
Plan something you genuinely look forward to as part of your morning. This could be an extra special body scrub for the shower, a fancy coffee with breakfast, a book to read or a podcast to listen to while you get ready for your day, etc. The idea is to wake up and think about the reward you will give yourself for getting out of bed.
Instead of lying bed agonizing about getting up, stay in bed, but do a body scan meditation. Scan your body from head to toe. Notice how each body part feels in your bed. Where is there tension? Where is there relaxation? Notice with curiosity what your body is needing. Ask yourself, “How can you best meet these needs while also getting out of bed?”
Spend some time thinking about what motivates you in life. What are you looking forward to? What are you working towards? This could be professional or personal. Put a picture or collage next to your bed that reminds you of what you are excited about. In the morning, spend some time looking at the picture and allowing yourself to feel enthusiasm before getting out of bed.
Open your shades or curtains, then get back in bed and look up at the sky. Spend as long as you need lying in bed and gazing at the expansiveness of the sky. This is not only a peaceful mindfulness practice, but it exposes your brain to sunlight first thing in the morning, which helps to keep a healthy circadian rhythm.
Get a sunlamp. These can be helpful for winter depression overall. Having the lamp near your bed and turning it on for the first 20 minutes of your day can also help to establish a healthy circadian rhythm. You can spend that 20 minutes doing whatever you like, including lying in bed.
Write a list of affirmations and positive self-statements to keep next to your bed. Print it out! We are trying to keep your phone away from your bed. Often depression and anxiety can cause negative thoughts to begin as soon as we open our eyes. Practice replacing those hurtful thoughts with helpful ones. If you are having trouble coming up with positive self-statements check out this great resource or ask a trusted loved one.
Remember that change is gradual. Set small goals for getting out of bed a little earlier a few days or weeks at a time. You are practicing and building a skill. Be patient with yourself.
Getting out of bed is not easy! Be kind to yourself, no matter what actions you choose. You are on a journey to learning about yourself, what you need, or how to build motivation. Rather than beating yourself up, lean into kindness and patience. Compassion is an even more powerful motivator than criticism.
