How To Make Getting Out Of Bed Easier – Even On Cold, Fall Mornings


Often times I will get calls from people wanting therapy quickly, due to severe low back pain, which typically is most severe in the AMs and keeps them from getting out of bed quickly. Many times, they refuse early AM appointments, even if those are the only ones available, because they fear the pain getting out of bed and up and moving. Kind of ironic isn’t it, that the help they want for the pain they are suffering from, keeps them from getting the help they need to alleviate the pain.

Seems pretty illogical, but the thing is most people find getting out of bed in the morning tough, and it doesn’t make it any easier when darker, cooler mornings make staying snuggled under the covers far more inviting than getting up. The thing is, spending MORE time in bed will do the opposite to what most people think it will do. It won’t actually make you feel more awake, it’ll make you feel MORE tired (especially if you have over 8 hours sleep).

So, with that in mind and for the sake of your health, here are some tips that have worked for my patients to help you get out of bed in the morning feeling fresh, and more alert no matter what time of year it is:

1. DON’T Hit Snooze

When your alarm clock goes off, you’ve got to get up within a minutes. Resist the temptation of hitting the snooze button, or you’ll most likely wake up wanting to hit snooze again.

Once you’re up, stay up and jump right in the shower!

2. Set Your Alarm At The Same Time Every Day

And yes this even means Saturday and Sunday! Even though the time you go to bed has an impact on your energy levels, if you get into a sleep, and wake-up routine of the same time every day, you’ll put an end to feeling lethargic for good and waking up will feel LOTS easier.

And finally one of the best sleep tips for winter…

3. Set A Timer For Your Bedroom Heater

Getting up when it’s cold is no fun at all, so to turn this around, set a timer on your heater for it to come on at least 10 minutes before your alarm goes off… (that you’re not going to be hitting the snooze button on ;-), this way it won’t be so bad getting out from under the duvet in the morning.

Now’s the perfect time of year to get these daily sleep habits into action to say goodbye to the “drudgery” of upcoming winter mornings.


IF you continue to struggle, Click HERE for a phone consult with one of our Physical Therapists

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