‘I Can’t Wake Up In The Morning’: What Does It Mean And Tips To Make Your Mornings Easier
Your alarm goes off and with the usual groaning, you open your eyes – but then your body and mind refuse to wake up. You feel it is extremely impossible to get out of bed in the morning…physically and mentally.
There are days when all of us just want to curl up deeper in our blankets, refusing to get up. But when this urge to keep sleeping or not get out of bed in the morning persists, then it’s something you should not ignore.
Occasional laziness or sleepiness in the morning is okay, especially if you haven’t gotten the required amount of sleep the night before. However, constantly struggling to wake up in the morning can be one of the most common signs of poor mental health.
In this article, we’ll explore some common medical as well as psychological reasons for why you can’t wake up in the morning or find it hard to get up in the morning.
Why Can’t I Get Up In The Morning?
If you’re asking yourself, “I can’t wake up in the morning, why?” then there are many factors including medical as well as mental that may be contributing to your morning drowsiness.
A. Medical Reasons
If you can’t get out of bed in the mornings, it is important to rule of some of the medical conditions such as:
- Sleep apnea
- Chronic fatigue
- Sleep paralysis
Another medical reason why you can’t wake up in the morning can be, Dysania. Dysania, while not medically acknowledged, is the chronic inability to leave the bed. In this condition, people can stay in bed for days and often struggle with anxiety at the thought of getting up.
You can manage dysania by practicing healthy sleeping habits, regulating your sleep-wake cycle, or by consulting with a health professional.
If you are not diagnosed with any medical condition and still can’t get out of bed or wake up in the morning, then there’s a chance that you might be experiencing symptoms of other mental health disorders.
B. Psychological Reasons
One of the most common reasons why you can’t wake up in the morning is depression or major depressive disorder. Along with the inability to wake up, symptoms of depression can include extreme sadness, emptiness, or hopelessness. If your inability to wake up in the morning is because of depression, it is suggested that you connect with a professional counselor.
Anxiety can also make it hard to get out of bed. People with anxiety often feel stressed during the day and because of the stress, they are unable to get a good night’s rest. It also means that you may not be able to sleep faster or stay asleep for longer, making it harder for you to get up in the morning.
3. Bipolar Disorder
Another psychological or mental disorder that can make it hard to wake up is bipolar disorder. This disorder can be identified by mood swings. The depressive and manic mood swings that often accompany this disorder can cause sleep disruptions, making it harder for a person to wake up.
4. Seasonal Affective Disorder
Seasonal affective disorder is a mental health disorder that can make it hard for a person to wake up in the morning. This condition affects many people and people who are more prone to SAD experience difficulty getting up especially during the winter months. Because of less sunlight, people tend to stay in bed longer and may struggle to wake up in the morning.
People with ADHD or Attention Deficit Hyperactivity Disorder can also find it challenging to wake up in the morning. People with this condition tend to sleep for shorter periods that may affect their rest. Additionally, ADHD can cause a lack of energy or fatigue as well.
6. Post-Traumatic Stress Disorder
Post-traumatic stress disorder or PTSD can also cause you to sleep more than usual and make it hard for you to get up in the morning. People who struggle with PTSD often suffer from nightmares, night terrors, and flashbacks that may affect their sleep and rest.
How It Affects Your Mental Health?
Poor mental health can make it difficult for you to wake up in the morning or simply get out of bed in the mornings. Regardless of this, the inability to get up in the morning can also worsen your already poor mental health.
The effects can include:
- Lower energy throughout the day
- Inability to complete tasks
- Increased feelings of sadness
- Increased negative self-talk
- Imbalance of circadian rhythm
- Increased irritability towards others
- Higher emotional distress
Tips To Make Your Mornings Good!
If your poor mental health is causing you to struggle with waking up in the morning, here are some tips to help you make your mornings easier:
A. Reach out to a friend or a loved one that you trust and share with them what is going on with you. Your loved ones can help support you and get through this.
B. Improve your eating habits and make sure you are consuming healthy foods throughout the day. You will need energy.
C. Be realistic when it comes to your expectations. If you fail to get up on the first ring of the alarm, then instead of berating yourself, try to do better the next day. Remember, it’s okay to fall during tough times.
D. Try to engage in exercise during the day. This will help release endorphins that make sleeping easier. Regular exercise can reduce the risk of insomnia and can give you the energy to get up in the morning.
E. Try to take small naps during the day to catch up on the lost sleep. Avoid long naps.
F. Make a calming bedtime routine like soaking in a warm bath or reading before bed. Your bedtime routine can help your mind get into the right mindset for sleep.
G. Avoid caffeinated beverages during the evening. Beverages such as coffee or alcohol can make it harder for you to sleep without waking up during the night.
H. Set your circadian rhythm right. Try to wake up and go to bed at the same time every day. This includes waking up on time during the weekends as well. Once you have a regular sleep-wake schedule, your body will automatically adjust.
I. Avoid screens before bedtime. This means avoiding using your phones, tablets, or computers before bed. Light from digital devices can disrupt melatonin production and increase cortisol.
J. If you’re struggling with too many thoughts in your mind, then it can also make it harder for you to sleep. Keep a journal and write down your thoughts so that your mind is clear of worries. This will also help you wake up without stress.
K. Set alarms and keep your phone away from your bed. When the alarm goes off, you will have to get out of bed to switch it off. When you do that, try to do something before the next alarm goes off. You can try to fit in a 10-15 minute meditation between multiple alarms.
If you’re having trouble getting out of bed in the morning, then it’s time to ask for professional help. There are many reasons – medical and mental – that may be making it harder for you to wake up in the morning.
With the right diagnosis and treatment, you can learn to cope with your inability to wake up in the morning. If you’re struggling with the same, you can connect with a professional by signing up with BetterHelp below.
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