When I’m helping people who want to start an exercise program, I nearly always suggest they schedule their exercise for first thing in the morning. There is less chance of other activities getting in the way, it gets your exercise out of the way for the day and it gets your mind functioning at its best.
But what if you find it difficult to get up and get going in the mornings?
Here are some ideas to help you become an early riser.
Wake Up At The Same Time Every Day
We are naturally creatures of habit. It’s how we cope with so much going on in our life. By having the same waking time each day your body’s normal rhythm stabilizes and it becomes easier. Even when you have the opportunity to sleep in, like on the weekend, get up at the same time so you don’t disrupt your natural rhythm. (Sleeping in on the weekends is one of the reasons many people struggle to get up on Monday mornings!) You are better off getting up early on the weekend and having a short afternoon nap.
Give yourself plenty of time in the morning
Allow enough time in the morning to do your exercise and still get ready for the day ahead at a relaxed pace. If you leave just enough time that you are rushing it will be stressful and not something you look forward to. You’ll also start your day under pressure and feel like you are playing catch up all day.
By allowing enough time to relax after your exercise you’ll also give your body the best chance of adapting to the exercise you’ve just done, so your fitness improves.
Get out of bed as soon as your alarm goes off
If you lie in bed after you wae up, you run the risk of talking yourself out of getting up. Once you are up and you’ve got your exercise gear on, the hard part has been done.
The longer it takes you to get up, the more likely you’ll try to sleep in. Hitting the snooze button to stay in bed longer only makes it harder, so get up the first time your alarm goes off. You may need to put your alarm out of reach so you can’t hit the snooze button.
Let Light In
Light in the morning turns off melatonin, which helps us sleep, and turns on serotonin and dopamine production, increasing energy, motivation & productivity. By allowing light into your bedroom your body will wake up naturally.
This might not be possible year-round; in winter you may have to get up while it is still dark, but whenever possible let natural light into your bedroom in the mornings.
Go to bed when you get tired
How much sleep you need may vary depending on how much exercise you do, how busy you are at work or just how you are feeling. If you build your routine around getting up at the same time, it will probably mean that the time you go to bed varies. Some nights you’ll get tired earlier than others. Let your body tell you when it is time for bed and go when you get tired.
To help your body get ready for sleep, develop am evening routine. Dim the lights if possible and avoid eating late and stimulants like coffee or strenuous exercise just before exercise.
Make a commitment to get up 7 days (and do this 4 times)
It supposedly takes about 30 days to build a new habit. Commit yourself to wake up at the exact same time for at least 28 days, even on the week-ends. Consistency is the way to build a habit.
Once your body is used to getting up earlier, you just have to avoid getting out of the habit and letting yourself sleep in. When you have built a regular routine of waking up early, you’ll find it difficult to sleep in.
Start tomorrow. Stick at it and you’ll be an early riser within 4 weeks. Just in time for winter! (in the southern hemisphere)
