Struggling to get out of bed in the morning?
Your sleep troubles might be linked to genetics, mental health, or even your phone usage. Learn the key reasons why waking up feels impossible and discover practical solutions to become a morning person.
Do you find yourself constantly hitting the snooze button, even after a full night’s sleep? You’re not alone. Many people struggle to wake up early, despite their best efforts. While being a night owl is natural for some, external factors like electronics, nutrition, and mental health can also play a major role in your morning sluggishness.
If you’re tired of waking up feeling exhausted, it’s time to uncover the hidden reasons behind your struggles—and more importantly, how to fix them.
Common Reasons You Can’t Get Out of Bed
1. Your Genetics Might Be Against You
Believe it or not, your genes play a huge role in whether you’re a morning person or a night owl. A 2016 study by 23andMe found that certain genes influence your circadian rhythm—your body’s natural sleep-wake cycle. If early mornings feel unnatural to you, blame your DNA.
Fix It:
- Reset your body clock by exposing yourself to bright light in the morning and keeping your bedroom dark at night.
- Stick to a consistent sleep schedule to train your circadian rhythm over time.
2. Hidden Mental Health Issues Could Be Draining You
Fatigue and oversleeping are common symptoms of atypical depression, a condition where people experience low energy and excessive sleep despite feeling emotionally okay. If you often sleep over 8 hours and still feel exhausted, it may be time to check in on your mental well-being.
Fix It:
- Talk to a doctor or therapist if you suspect depression or anxiety is affecting your sleep.
- Exercise, meditation, and a consistent bedtime routine can help improve sleep quality.
3. You Might Have an Iron Deficiency (Anemia)
If you wake up feeling weak and tired even after a full night’s rest, you might be anemic. Low iron levels cause extreme fatigue and sluggishness, making it harder to get moving in the morning.
Fix It:
- Eat iron-rich foods like leafy greens, red meat, and lentils.
- If symptoms persist, consult a doctor for blood tests and supplements.
4. Your Phone Is Ruining Your Sleep Cycle
Late-night scrolling might seem harmless, but your phone’s blue light tricks your brain into thinking it’s still daytime. This disrupts the production of melatonin, the hormone responsible for making you feel sleepy. As a result, you sleep poorly and wake up groggy.
Fix It:
- Turn off screens at least 1 hour before bed.
- Use blue light filters on your devices in the evening.
- Keep your phone out of reach to avoid bedtime distractions.
5. Cold, Dark Mornings Are Making You Sleepier
Ever noticed how waking up feels harder in winter? That’s because shorter days mean less exposure to natural sunlight, which lowers serotonin levels—a neurotransmitter that boosts mood and energy. Plus, cold temperatures make staying under the blankets way more tempting!
Fix It:
- Use a sunrise alarm clock that mimics natural sunlight.
- Try light therapy in the mornings to reset your circadian rhythm.
- Stick to a consistent wake-up time, even in winter.
How to Wake Up Feeling Energised
If you want to become a morning person, start making small, consistent changes to your routine. Here’s what helps:Drink water first thing in the morning—it wakes up your body better than caffeine.
Avoid caffeine after 3 PM to prevent late-night restlessness.
Create a bedtime ritual—dim lights, read a book, and relax an hour before sleep.
Exercise regularly, but avoid intense workouts close to bedtime.
Consult a doctor if sleep issues persist—conditions like insomnia or sleep apnea might be the real culprit.
