College can be exhausting on its own. If you have major depressive disorder (MDD), or depression, the exhausting aspects of college can become totally overwhelming. Depression often involves fatigue and a lack of motivation. When you’re feeling tired and unmotivated, even simple actions like getting out of bed may seem daunting. You may often find yourself lying in bed for hours after waking up. This can lead to missed meals, missed classes and more. When your depression starts to disrupt your daily life, seeking treatment can be a vital next step. Comprehensive mental health treatment can help identify and directly address the core processes behind your depression symptoms.

Sleeping problems are a fairly common part of depression. One study found that around 7% of people with MDD experience co-occurring insomnia and hypersomnia symptoms. These symptoms tend to lead to more significant depression symptoms, including higher rates of fatigue and suicidality. Insomnia refers to difficulty falling asleep, staying asleep or getting quality sleep. Hypersomnia is the opposite. People who experience hypersomnia sleep excessively and may feel sleepy frequently during the day. If you experience insomnia, hypersomnia or both, maintaining a regular sleep schedule may be challenging. Hypersomnia, especially when occurring alongside other depression symptoms, may make it hard for you to get out of bed. The right approach, though, can help you get up when you need to and start each day on a positive note.

4 tips for getting out of bed when depressed

• Start small — When getting out of bed feels too intimidating, try starting small. Take your waking routine one step at a time. Don’t worry about any future tasks or responsibilities. Just focus on the immediate steps needed to get out of bed. You can start by taking your legs out of your blanket. Then you can slowly move to a sitting position and start planting your feet on the floor. By breaking down the process into individual actions, getting out of bed may feel a lot more doable.
• Set a gentle alarm — An alarm can be an important daily reminder for getting out of bed. When you’re setting your alarm, you might think a sharp or blaring sound is best. However, this is not always the case. When your alarm makes a harsh noise, you might be more likely to turn it off quickly and go back to sleep. A harsh alarm can also cause you to start your day in an irritated mood. Opting for a gentle, pleasant alarm sound can provide a more peaceful start to your day. Some good options include soft music or birdsong-themed alarm sounds. Keeping your alarm away from your bed can further improve its effectiveness. If you use an alarm clock, keep it on a piece of furniture at least a few steps from your bed. If you use alarms on your phone, don’t keep your phone with you when you go to sleep. Keep it somewhere where you’ll need to get up to turn your alarm off. Needing to get up to turn off your alarm can provide motivation to get your body moving right away.
• Light your room — Light signals to your body that it’s time to get up. If you’re having a hard time getting out of bed, lighting your room may be a good step in starting your day. A dark room can make it easier to keep sleeping. To get natural light into your room, open up any curtains or blinds. If you don’t have accessible windows, turn on any lights in the room. Lighting up your room when you wake up can enable you to become more alert and active, preparing you for the day ahead.
• Find motivation — Depression often comes with a loss of motivation. When you feel a lack of motivation or purpose, it can be hard to see a reason why you should get out of bed. If you’re having difficulty getting out of bed, try to motivate yourself. Think about the things you’re looking forward to, even if they’re seemingly insignificant. If you can’t think of anything, you can also give yourself something to look forward to. Plan to eat your favorite breakfast, or make a playlist of your favorite upbeat songs and save it for your morning routine. Having a treat or fun activity waiting for you can boost your mood and motivation. Instead of thinking, “I have to get up,” positive reinforcement can help reframe your point of view to “I get to do this.”

Lightfully U can help boost your energy levels and motivation

You can get top-notch depression treatment from Lightfully U. Our compassionate clinical experts can help you manage your symptoms and work toward lasting improvement. The framework of everything we do is based on evidence and clearly defined goals. We’re ready to help you address your depression symptoms and improve your morning routine.

Change is possible. When you’re ready to get professional support in addressing your depression, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.