Wake Up and Get Out!
Try these painless ways to get out of bed and into the morning workout habit.
For night owls and anyone else who struggles to get out of bed when the alarm clock sounds, waking up for a morning workout is a lot easier said than done. However, completing your exercise regimen before your day even starts can boost your energy and may help you sleep better at night.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.
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