Depression is linked to sleep problems, and poor sleep can make it harder to get out of bed when you have depression.
Low energy, loss of pleasure, and sleep disturbances can make it difficult to find the motivation to get moving.
If you’re staying in bed all day because you're depressed, it’s time to seek help. With the right combination of therapy and medication, you can begin to feel more like yourself.
Depression can impact energy, mood, and motivation, making it difficult to function in day-to-day life. You may begin to avoid spending time with other people or opt out of activities that usually bring you joy. With depression, it might seem easier to just stay in bed.
While spending a few extra hours in bed isn’t always harmful, excessive time in bed (sometimes called “bed rotting”) can also worsen symptoms of depression. If you’re feeling emotionally numb or hiding in bed to disconnect from overwhelming feelings, it’s worth speaking with someone who can help.
Why it feels like you can’t get out of bed with depression
Depression is a mental health condition that affects both your mental and physical well-being [1]. It’s common to feel anxious, hopeless, or emotionally overwhelmed — all which can make it harder to get out of bed. Depression can also cause physical concerns, like headaches, heavy limbs, and extreme physical fatigue.
Learning more about the link between your body and mind can help you make sense of your depression.
It might be hard to get out of bed for a variety of reasons linked to depression, including:
Low energy: Most people with clinical depression experience a stubborn fatigue known as anergia. You may feel tired all the time, no matter how much you sleep or rest.
Loss of pleasure: Living with depression can also make it difficult to experience pleasure or joy. You may feel less motivated to engage in your usual activities or connect with people you care about.
Sleep disturbances: It’s very common for people with depression to experience sleep disturbances [2], like insomnia [3]. And when you’re up all night, you may not feel motivated to get out of bed in the morning. On the flip side, depression can also lead to sleeping too much. When you’re feeling down, sleep may be a way to cope with your feelings.
Difficult emotions: Feeling sad or hopeless can be emotionally exhausting. But the more time you spend in bed, the more likely you are to feel guilty or ashamed of your behavior.
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How to find motivation to get out of bed
Having a hard time getting out of bed each day isn’t something to ignore. While the idea of getting up and going about your business may seem impossible, know that your symptoms can be managed with the right support.
Depression typically requires professional treatment, including talk therapy and medication management. If you’re already in treatment, your provider might adjust your medication or focus on new skills for coping with symptoms.
In the meantime, these short-term strategies may help motivate you to get out of bed:
1. Take the first step
If depression is making it hard to get out of bed, take it one step at a time — literally. Sit up in bed, place your feet on the ground, and stand up for 20 seconds.
Do the same thing for the next few days until this small action becomes a habit. Eventually you may add additional steps, such as drinking a glass of water or brushing your teeth.
2. Set simple goals
Motivate yourself to get out of bed each day with small, manageable goals. For example, your goal could be to put on your favorite outfit or make a morning smoothie for you and your partner.
You may find that it’s easier to get your day going when you have an immediate reason to get out of bed.
3. Try light therapy
Natural light can help improve mood and manage symptoms of depression. If you don’t have access to natural sunlight in the morning, bright-light therapy is a good alternative. This approach uses a light box or lamp to mimic natural sunlight.
Light therapy was originally used to treat seasonal affective disorder (SAD) but is now considered effective for other depressive disorders [4].
4. Choose an accountability buddy
If you're finding it difficult to get out of bed on your own, choose a loved one to help hold you accountable. Make a point of saying good morning to someone in your home, like your partner or parent.
You could also start the day by texting a trusted friend something like, “I’m up.” If that’s not an option, consider contacting a depression support line [5] when you need some extra support.
5. Make staying in bed less enjoyable
You can also look for ways to make staying in bed feel inconvenient, like with setting several loud alarms.
If you know that you’re prone to hitting snooze, try leaving your phone in the hallway instead of next to your bed. Or place your water or medication in a place that requires you getting up and out of bed to retrieve it.
6. Practice self-compassion
It’s easy for your mind to wander when you’re in bed. You may feel embarrassed by your behavior or guilty for not being more present for your family. However, it’s important to remember that depression isn’t a choice.
Instead of being hard on yourself, look for ways to practice self-compassion. Maybe you start the day with a positive affirmation or eat a nourishing breakfast.
When someone feels stuck in bed during depression, I help them look at what happens after they rest. If it’s true rest, they often feel slightly more refreshed. If it’s avoidance, they tend to feel more drained or stuck as time passes. Noticing this pattern can help them respond in a way that supports their energy instead of worsening fatigue.
Brandy Chalmers, LPC
Clinical reviewer
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If you've ever felt too depressed to get out of bed, know that you're not alone. Many people with depression have a hard time finding the energy and motivation for daily functioning. With the right combination of self-help tips and professional treatment, you can find the strength to get up, one day at a time.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- The Link Between Depression and Physical Symptoms https://pmc.ncbi.nlm.nih.gov/articles/PMC486942/
- Bidirectional relationship between sleep and depression https://www.sciencedirect.com/science/article/pii/S0168010223000871
- Sleep disturbances and depression: risk relationships for subsequent depression and therapeutic implications https://pmc.ncbi.nlm.nih.gov/articles/PMC3108260/#sec1
- Bright Light Therapy: Growing Evidence Beyond Seasonal Depression https://www.psychiatry.org/news-room/apa-blogs/bright-light-therapy-beyond-seasonal-depression
- Need to talk to someone? (Warmline.org) https://screening.mhanational.org/content/need-talk-someone-warmlines/
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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