Too Depressed to Get Out of Bed? Try These Helpful Tips

Depression can make it hard to get out of bed. Not only are you unmotivated, but your mental health condition makes you more likely to have fatigue and sleep problems, leaving you feeling stuck and overwhelmed. When these feelings hit, even basic daily tasks can seem insurmountable. If you struggle to get out of bed each morning, you’re not alone. Luckily, there are many practical strategies to help you regain control of your mornings and start your day on a positive note.

1. Start Small

When you’re feeling depressed, the idea of getting out of bed and facing the day can feel like too much. To make this process less daunting, break up your morning into small, manageable steps. Start by simply sitting up in bed. Then, swing your legs over the side. Next, take a few deep breaths before standing up, and take a few sips of water to help wake up easier since your gut can tell your brain to wake up. You don’t have to tackle everything at once—just focus on one small action at a time. Each small step builds momentum, making it easier to take on the next task.

2. Find a Reason to Get Out of Bed

Depression makes mornings difficult. Having something to look forward to can make all the difference when you’re struggling to get out of bed. It doesn’t have to be anything big—sometimes, the smell of coffee brewing or the thought of enjoying your favorite breakfast can be enough to motivate you.

Consider planning something enjoyable each morning, whether that’s going for a morning exercise or walk, listening to your favorite music, reading a few pages of a book, or savoring a special treat. Filling your morning with sensory experiences is also worthwhile. You might wear a cozy bathrobe, listen to the birds chirping, or sit outside for some fresh air. These small pleasures can serve as powerful incentives to get out of bed and start your day. Keep in mind that early morning exercise can boost the release of neurotransmitters like serotonin, dopamine and norepinephrine which all help improve mood and combat depression and anxiety.

3. Make Plans and Stick to Them

Making plans to meet a friend for coffee or go for a morning walk is a strong motivator to get out of bed. Schedule a few sessions with a trainer. Knowing someone is expecting you can be the push you need to start your day. Even if the plans are small, having something on your calendar gives you the purpose and drive you need.

4. Set Multiple Alarms (and Set Them Across the Room)

If getting out of bed is a major hurdle, try setting multiple alarms, each a few minutes apart, and place them across the room. This strategy forces you to physically get out of bed to turn off the alarm, making it easier to stay up once you’re already on your feet. This simple strategy is surprisingly effective, especially on days when you feel the pull of depression keeping you in bed.

5. Consider Installing Automated Blinds

If mornings are tough because your room is dark, consider installing automated blinds that open when your alarm goes off. Waking up to natural light helps regulate your circadian rhythm by signaling your body that it’s time to wake up. This reduces the grogginess and lethargy that often accompany depression.

Automated blinds can be programmed to gradually let in light, simulating a sunrise in your room. The gentle brightening eases you into wakefulness, making the process of getting out of bed feel more natural and less jarring.

6. Use Light Therapy

Light therapy may be effective if your depression symptoms are worse in the morning, a condition often referred to as “morning depression.” This therapy involves sitting in front of a lightbox or spending 20 to 30 minutes each morning outside. Light exposure helps regulate your body’s circadian rhythm, improves your mood, and boosts your energy levels throughout the day.

7. Plan to Spend the Occasional “Mental Health Day” in Bed

It’s important to acknowledge that not every day will be easy, and sometimes, staying in bed is exactly what your mind and body need. Plan for these instances by scheduling “mental health days” every so often. This could mean allowing yourself to stay in bed with a good book, watching a favorite movie, or just resting.

Giving yourself permission to take a day off when you need it reduces the guilt and pressure that often accompany depression. On these days, focus on self-care activities that bring you comfort and rest so you can recharge without judgment.

8. Call a Friend

Social support is a lifeline when you’re struggling with depression. If getting out of bed seems like too much, reach out to a friend. Sometimes, a simple conversation can lift your spirits and help you feel more connected. Even if you don’t talk about your depression directly, chatting about everyday things can distract you from negative thoughts. Simply the act of speaking helps you wake up and forces some of the lethargy out of your system. While on the phone, you might plan a meet-up, which gives you something to look forward to and adds a social element to your day.

9. Reach Out for Help

If you find that, despite your best efforts, you still have no motivation to do anything but sleep, you know it’s time to reach out for help. Beyond simply talking to a friend or loved one, consider contacting a mental health professional. Therapy can provide you with strategies and coping mechanisms tailored to your situation. Sometimes, just having someone to talk to can make a difference in how you feel.