Mornings, especially for moms, can be a major struggle! You have every intention of going to bed earlier so you can hop out of bed when your alarm goes off but when the time comes that snooze button is just too tempting…Next thing you know, you’ve hit the snooze button three more times and you’re even more tired than the first time it went off.
Does this sound like you? If it does, you are not alone! Even if you’re not a natural “morning person,” I have some tips that will teach you how to get out of bed when you don’t want to.
Start Preparation the Night Before
If you’re struggling to get out of bed in the morning, you should take a closer look at some of your nighttime habits. The truth is, you probably have some nighttime and bedtime habits that are negatively impacting your sleep.
While it may be satisfying to curl up on the couch after the kids are (finally) asleep and watch something that isn’t a kids’ show, your morning self will wish you had turned off the screens and gone to bed earlier. To get a better night of sleep, avoid looking at any tv, cellphone, or computer screen before bed. Instead of curling up on the couch to watch Netflix, curl up in your bed with a good book. Reading will help you wind down and sleep more soundly.
Having a consistent bedtime and wake-up time is a very important habit that will help you get out of bed when you don’t want to. If you don’t have a consistent bedtime or wake time currently, it’s not too late to start. Choose your times and commit to that routine for 15-30 days. Sticking with it consistently will reset your body’s circadian rhythm.
Other habits that might be affecting your ability to get out of bed in the morning are what you choose to eat and drink at night time. Caffeine is a stimulant and should be avoided after a certain time of night. This time varies for different people, but a good rule of thumb is to stop drinking caffeine four to six hours before you go to bed. Eating heavy meals close to bedtime has also been found to negatively affect the quality of sleep.
In the Morning
Once you master your nighttime habits that might lead to you hitting your snooze button, there are steps you can take in the morning to ensure you get out of bed when your alarm goes off. How you wake yourself up, your bedroom environment, and what you do after your alarm goes off all work together in the morning.
The first thing you should do is to get a new alarm clock and place it away from your bed. There are a ton of different options out there for alarm clocks so take the time to search for one that suits you best. There are the normal digital or analog alarm clocks, sunrise alarm clocks that gently wake you up with light, a rug alarm clock that requires you to stand on it to turn it off, and even an alarm clock on wheels that you have to catch to turn off. If you insist on sticking with your cell phone alarm, change the alarm sound from what it is currently.
Next, you should take a look at the environment that you’re waking up to. If it’s cold and dark then the odds of you crawling out from your comfy bed are slim to none. Allow some morning light to shine through your bedroom window or, if it’s still dark outside when you wake up, try turning on a lamp or some other form of soft light. Who doesn’t love the smell of coffee in the morning? I know that motivates me to get out of bed! Set the timer on your coffee so that it will be brewed and ready for you when you wake up.
Don’t let your body get warm and comfy in your bed after your alarm goes off-put those feet on the floor! Get up and make your bed- it’s a small accomplishment but I promise you will feel much better after doing it. Next, freshen up by brushing your teeth, taking a shower, or even just putting on a new set of clothes for the day. Once you’re refreshed, grab a glass of cold water and you will feel ready to conquer your day.
Change Your Mindset
Like any other change you want to make in your life, the mindset you approach it with makes all the difference. If you hate mornings and just chalk it up to not being a “morning person,” maybe that’s just because of how you think about mornings. Instead of viewing mornings as a struggle, try getting yourself excited to wake up and start your day. It won’t happen overnight but if you are consistent with changing your mindset about mornings you could become a morning person and be ready to get out of bed when your alarm goes off!
Creating a reward system, or some kind of extrinsic motivation, at the beginning of your journey to becoming a morning person is a very effective way to stick to a new habit. For example, you could yourself with a Starbucks coffee on your way to work after not hitting the snooze button for five days in a row. It doesn’t have to be expensive or extravagant but it does need to be something that will motivate you to be consistent.
Seek Help for Other Issues
For people who suffer from depression or other mental health issues, their inability to get out of bed in the morning is due to something more serious than just bad nighttime habits or needing a new alarm clock. Depression sufferers oftentimes can’t make themselves get out of bed.
Telling someone suffering from depression or anxiety to “snap out of it” is like telling a rock to dance- it’s just not going to happen. Mental health problems drain you of your energy and motivation so that even small tasks seem overwhelming.
If this sounds like you, I encourage you to seek help. There are so many resources out there to help you get back to your happy and vibrant self. Don’t be afraid to reach out.
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