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Struggling To Wake Up? Here’s What You Can Do

Whether it’s bad weather, bad sleep or simply just because we wake up feeling just as tired as we did when we went to bed, waking up in the morning can be a struggle for many of us. Whether you’re someone that needs 10 alarms and a marching band to wake you up for work, you simply hit the snooze button one too many times or you manage to get out of bed but feel like a zombie for the next few hours, struggling to wake up can not only be an unpleasant experience but one that can affect your day to day routines too. Thankfully, there are a few things you can do to give yourself a better chance at waking up bright and rested, and we’ve compiled some to get you started.

Rule Out Medical Problems

While a struggle to wake up in the morning could simply be down to poor sleep or just not being a morning person, it’s important to make sure you rule out any potential medical causes of an inability to wake up. Anything from medical conditions to medications themselves can affect sleep, including: 

  • Sleepwalking, talking or night terrors
  • Sleep deprivation or deficiencies
  • Stress or anxiety
  • Depression
  • Sleep apnea
  • Sleep disorders relating to circadian rhythm
  • Medications such as beta blockers, muscle relaxants and antidepressants
  • Chronic pain

If you’re unsure, you can speak to your GP for advice or information about whether your tough mornings are a result of any of the above.

Build A Better Bedroom Environment

If you’re finding that you’re not sleeping well or your stress levels are making it hard to wake up, however, the solutions aren’t always medical. In fact, taking a bit of extra care of yourself and your spaces can make all the difference. Take your bedroom, for example – optimising your bedroom environment could help encourage you to get a better night’s sleep, ultimately making waking up feeling rested a far more likely scenario. Take your bed, for example – when was the last time you replaced the bed frame or the mattress? Your mattress should be replaced every 7-8 years to ensure you’re getting the proper support as you sleep, and any damage to your bedframe could be affecting the quality of the mattress and therefore your sleep too. If you’ve been finding it difficult to get comfortable enough to sleep, it might be time for a new bed. 

Surrounding yourself with home comforts is also a great way to build a more comfortable environment, whether that’s blankets and pillows, or plants and books – anything that helps you unwind at the end of the day (screens excluded!) can make for a useful tool to have in your bedroom. If you can’t sleep, sitting in bed with a book can help you to switch off and sleep, or an extra blanket could be just enough to help you get cosy and sleep.

Get A Sleep Schedule

Sticking to a sleep schedule might seem like a chore but it’s also a helpful way to improve not only your quality of sleep but how easily you can get up in the morning. Keeping your wake-up time consistent every day will help to set your circadian rhythm into a routine, to a point where you might even be able to drop all but your one alarm in the morning! But it’s not all about wake-up time, either – you need to be consistent with the time you’re going to bed too. This way, you can make sure you’re getting the full 7-9 hours a night that you need.

Alter And Improve Your Bedtime Routine

Bedtime routines are a personal thing, designed by you for you according to what you need to do and what you usually have time or energy to do. However, a few changes to the routine could help to improve your sleep and make waking up easier. Ditching the caffeine earlier in the day and limiting or removing your screen time in the hours before bed can help your body settle into a sleep state without battling through caffeine or the effects of blue light in the meantime. Switch out your social media feeds or Netflix shows for a book or a warm bath to help relax enough to sleep well.

Keep Your Alarm Just Out Of Reach

As annoying as it can be having to get out of bed before you’re ready in the morning, this could be the solution for those that are really struggling to get up and about ready for work or any other daily routines. By having an alarm clock that’s just out of reach, your body has to wake up enough to get up and switch it off. The trick, however, is not to get back into bed afterwards. You could also look into unique alarms or apps designed to make the ‘snooze’ or ‘off’ process a little more complicated. There are alarm clocks that will roll around your room requiring you to chase them, or apps with alarms that can only be switched off if you solve puzzles or complete tasks – As annoying as they may seem to those of us that value the snooze button, they are a great way to get your brain awake and working the moment you wake up.

Get Some Light

Daylight is the best medicine for those who can’t seem to wake up. It helps to regulate your circadian rhythm and will improve your night’s sleep once a routine is in place. Once you wake up, make a point of opening up the curtains to get some daylight into the room to wake yourself up properly. If it’s still dark outside when you need to wake up, you could invest in an alarm clock that mimics the sunrise – this will give you the right level of light in your room gradually, helping to ease yourself out of sleep in time for your alarm.

Give Yourself Plenty Of Time

Finally, if you still struggle with waking yourself up in the morning, make sure you give yourself plenty of time to get up and ready. Some of us just aren’t morning people, but waking up half an hour earlier than you may need to gives you a buffer to get ready and grab a cup of tea or coffee without having to rush or stress about getting out of the house on time. Preparing any lunches, clothing choices for the day and your bag for work the night before also reduces the amount you need to do in the morning, so you can focus on having a relaxed start to the day, putting you in a better position and mood to tackle the day’s tasks. 

For more information about how your bed or mattress could be affecting your sleep and which might be better for you,