What to do if you can’t wake up in the morning

Posted on Sep 23, 2022      16

“This phrase has become a sad motto of those who automatically wake up at the alarm clock and then unsuccessfully try to cheer up for a long time “I can’t wake up”, complains the poor man, clutching tightly to a cup of steaming coffee, pinning his hopes on the drink for a quicker awakening.

However, even strong coffee does not always help to wake up in the morning in an active and positive mood. To get up in the morning without problems, you need to find the causes of the difficult rise and depending on them to change the life routine.

Difficulty getting up in the morning causes

Do not curse the alarm clock and drink liters of strong coffee. Let’s find out why you have such a hard time waking up.

Fixated on life circumstances

Surely you know the situation: go to bed, and thoughts in your head are running in circles. Problems at work, problems at home, family problems: what to do about it all... Healthy sleep is out of the question: it will be impossible to fall asleep immediately, and the quality of your sleep will leave much to be desired. The result is a breakdown in the morning and an unwillingness to get up.

Sleep hygiene disorders

Sleep is a delicate matter, and it is easy to spoil it with trivial things. If you sit in front of the TV until midnight, enjoying a strong, fragrant tea, before you go to bed, it will be difficult to wake up the next day. Going to bed after midnight, you lose the most valuable hours during which the body recovers.

Evening overeating

This cause overlaps with sleep hygiene, but it is so common that it is worth considering separately. “I go to bed early, but I still can’t wake up in time,” complain lovers of a hearty dinner after a busy day at work. Gastronomic delights as smoked, fried and fatty foods overload the body and create heaviness in the stomach, resulting in difficulties with the morning rise.

Discomfort in the environment

Pay attention to how comfortable sleeping conditions are. Maybe the room where you sleep is too stuffy, too hot, or the air is parched. Maybe the bed is too soft, or on the contrary, too hard. Create conditions in which sleep is easy, and then you can get up in the morning with no problems!

Sleep Behavior

Not all people behave calmly in their sleep. Some people are very active: they snore, move their limbs, and turn over a lot. These phenomena disturb not only other people but also the person himself, since they disturb the structure of sleep.

Lack of sleep

It is believed that men need on average 8 hours of sleep per night, while women and children need 9 hours each.

Of course, these figures are averages, and these needs are individual for each person. Someone enough to sleep 5-6 hours, and someone only after 9 hours spent in bed, is capable of active life.

interesting fact

The famous female politician Margaret Thatcher slept only 4-5 hours a day.

If you have a hard time waking up in the morning while maintaining all the other conditions for healthy sleep, reconsider your schedule. Perhaps learning to turn off the TV or log off the Internet in time is enough to ease the early rise.

Wake Up Strategy: Five Steps to a Comfortable Wake Up

The joke about associating the morning wake-up alarm with a gunshot - one lies down as if dead - is near to the truth. You went to bed early, did not eat too much for the night, the bed was comfortable; you do not snore, but how to force yourself out of a comfortable bed - it is unclear.

Motivation solves everything

Morning wake-up - is the case when the success directly depends on motivation. How appealing to you is the prospect of an early rise on a gray, frosty morning? The strongest desire of many in such a situation is to press the alarm button and go to “sleep”: at least another 10 minutes! At the price of tremendous efforts, we have to force ourselves to get up. The motivation to start a new day is so negligible that there is no point in even talking about it.

Imagine that you have to spend a long-awaited vacation at sea, and you have to get up at 4 am for your flight. Would an early rise in the morning become excruciating? How many times will you set the alarm clock on repeat, wanting to sleep another 5-10 minutes? Motivation is the main answer to the “how to get up fast” question!


Getting up in the morning without a problem requires gradually, step by step, increasing your motivation to get up early.

Unfortunately, not every day when we wake up there is a plane ready to take us on vacation to the sea. How to create the right motivation to wake up easily in the morning in a series of gray weekdays? The way to its formation comprises five consecutive steps.

1. Do once: the evening thoughts about waking up in the morning

Preparing for bed should include more than just a set of standard hygiene procedures. Every night you need to consciously form in your head a positive expectation for the next morning.

Falling asleep in anticipation that the next day is a birthday (first day of vacation, a long-awaited holiday), in the morning a person will get up quickly and easily, happily greeting the new day. And vice versa, if the last thought before falling asleep will be a similar: “Tomorrow I have to get up at 6 o’clock. How can I wake up so early? I’m sure I will not get enough sleep and will be broken all day,” about a cheerful rise is out of the question.

Go to bed, setting yourself up for a joyful meeting of the new day, for an easy lifting. Let the morning associate with freshness, activity, and positivity. These are the thoughts you should have before falling asleep, so that you can start the day early in the morning with ease and relaxation.

2. Do Two: Away from the Alarm Clock

How do you learn to get up for the alarm clock without agony and on time, without having to set it to ring repeatedly? In the evening, place the alarm clock as far away from the bed as possible. Here, in the morning, you cannot press the snooze button just by holding out your hand. Sometimes a sleeping person perceives the alarm signal as a continuation of sleep and does it without waking up.

One will have to at least get up and take a few steps. This forced movement will cheer you up and banish sleepiness will become easier.

3. Do three: hygiene of freshness

After turning off the alarm clock, you should immediately do the standard hygiene procedures: brush your teeth and wash your face with cool water.

This is a trivial and effective recommendation. Feeling the refreshing taste of toothpaste in your mouth and cool moisture on your face will cheer you up and banish any remnants of sleepiness.

4. Do Four: Water

The body is dehydrated after the night hours, and this is one reason for morning lethargy. Replenish your fluids by drinking a glass of water. You can prepare a glass in advance and place it in a prominent place in the evening.

5. Do Five: Active Mornings

Wear exercise clothes, the kind that makes you feel good just by looking good. Morning physical activity is called exercise for a reason: it allows you to reach a level of emotional and psychological state at which the coming day will be as productive as possible.

If morning exercise becomes a mandatory element of the schedule, the question of how to wake up quickly will disappear by itself. Even if it takes only a few minutes, it will increase the level of vitality, improve health and self-confidence, and allow you to think more effectively. Whether it is a jog, a walk, a session at the gym, or a small complex of exercises at home, it is decided individually.

How do you get yourself to exercise in the morning? “I don’t have time for morning exercise” is a very common argument. Of course, you can find any excuse instead of reviewing the principles of life.

The good thing about morning physical activity is that its duration varies depending on individual capacity. Running in place, squats or push-ups for a minute can wake up the body and make the person active, focused, capable of productive action.

Maintain motivation: useful tips for easy lifting

Having formed the right motivation in yourself, you soon realize that getting up in the morning has become easier. To keep the positive mood for an easy rise, we advise to adhere to simple rules that will improve the quality of sleep.

Mode of evening meals

The recommendation not to eat heavy caloric food in the evening is relevant not only for weight loss. This is also the answer to the question of how easy it is to get up in the morning. The body should have time to digest dinner before you go to bed, so it is undesirable to eat before bedtime. Finish your evening meal a few hours before bedtime. Let it be based on easily digestible foods. Eliminate from the evening menu: chocolate, coffee and alcohol.

Throw away the negativity

In order to wake up easily in the morning and not want to sleep, you need to put your thoughts in order while falling asleep. You should not sink into sleep in an embittered, irritated, anxious state. Try to restore balance.

Shortly before going to sleep, stop active correspondence on the Internet, do not scroll through the news feed, turn off the TV, do not engage in tense conversations. Play classical music or read a book.

Attributes of awakening

Waking up lays the foundation for the day ahead, so there can be no minutiae in it. Let the early rise be accompanied by the trappings of comfort and convenience. Have a glass of water ready since yesterday to drink after waking up. Place in a prominent place with spectacular sports equipment, one look at which will raise the mood and energy. Purchase beautiful breakfast dishes.

Become friends with the alarm clock

You should not perceive the alarm clock as an enemy, you just need to understand how to wake up to it. You should be responsible for choosing the signal that wakes you up. Periodically change it: the body can get used to the same melody and not respond.

If you use an alarm on your phone, it probably has a message setting function. From the night before, leave a motivational note for yourself, something like “Get up for a run! You can do it!”. Alternatively, write such notes on paper and attach them to your alarm clock.

Create a habit

Psychologists say that it takes a person 21 days to create a habit. Rise in the morning and after 3 weeks, early risings will become a habit and will not cause discomfort.

The first hour immediately after awakening determines the success of the day. Do not spend this time in anguish and suffering, trying to get out of a cozy bed. Create the right motivation and conditions for a healthy sleep, so that an early rise gives rise to a feeling of joy and fullness of energy, which is enough for a successful day.

Teg:   morning  sleep