Are you tired of hitting snooze and missing out on your early morning workout? Are you frustrated with your lack of progress and feeling discouraged?
You’re not alone.
Waking up early to workout can be a challenge, but it doesn’t have to be. With the right strategies and tools, you can make waking up early to workout a consistent and manageable part of your routine.
Whether you’re a seasoned athlete or just starting to incorporate exercise into your routine, you can benefit from the many physical and mental health benefits of early morning workouts.
Why You Should Wake Up Early to Workout
Waking up early to exercise can be a challenge, but the rewards are well worth it. Here are 4 main categories of reasons for the benefits of early morning workouts:
- Physical Health: Early morning workouts can jumpstart your metabolism, increase energy levels, and help regulate your circadian rhythm. By starting your day with physical activity, you can also improve cardiovascular health, muscle tone, and overall physical fitness.
- Mental Health: Exercise is a well-known stress reliever and mood-booster, and early morning workouts are no exception. By starting your day with a workout, you can reduce stress levels, improve focus and concentration, and set a positive tone for the rest of your day.
- Productivity: Early morning workouts can help improve time management and increase productivity throughout the day. By starting your workout first thing in the morning, you can focus the rest of your day’s hours on work, family, and relaxation.
- Sense of Accomplishment: Lastly, early morning workouts can give you a sense of accomplishment and increase self-esteem. Waking up early to exercise takes discipline and commitment, and the sense of accomplishment from completing a workout can be a great way to start your day on a positive note.
By incorporating early morning workouts into your routine, you can enjoy these benefits and improve your overall health and well-being.
10 Essential Tips to Wake Up Early to Workout
Set a consistent sleep schedule
The importance of setting a consistent sleep schedule cannot be overstated when it comes to waking up early to workout.
One of the key factors in waking up early to workout is regulating your body’s internal clock, also known as your circadian rhythm.
This biological process helps regulate sleep and wakefulness, and it works best when it’s on a consistent schedule. When you go to bed and wake up at the same time every day, including on weekends, your body becomes accustomed to this schedule, making it easier to get up in the morning.
In contrast, when you vary your sleep schedule, especially by staying up later on the weekends, it can disrupt your circadian rhythm and make it harder to get up early on Monday mornings.
Additionally, irregular sleep patterns have been linked to a variety of health problems, such as increased stress, decreased cognitive function, and a weakened immune system.
So, if you’re looking to establish a consistent sleep schedule, aim to go to bed and wake up at the same time every day, including on weekends.
Over time, your body will become accustomed to this schedule, making it easier to get up early and get your workout in before the start of your day.
Create a bedtime routine
Creating a bedtime routine is an essential step in waking up early to workout.
By establishing a relaxing bedtime routine, you can help your body prepare for sleep and ensure that you get the rest you need to feel energized and ready for your early morning workout.
Some simple and effective ways to establish a bedtime routine include:
- Reading: Reading a book before bed can be a great way to relax and unwind. Choose a book that’s engaging but not too stimulating, and avoid reading on a backlit device like a tablet or smartphone, as the blue light can interfere with sleep.
- Meditation: Meditation can help you quiet your mind and reduce stress, making it easier to fall asleep. You can use guided meditations, and apps, or simply focus on your breathing to calm your mind before bed.
- Relaxing bath or shower: A warm bath or shower can help you relax and release tension in your muscles. Adding Epsom salt or essential oils to your bath can enhance the experience and help you feel more relaxed.
- Stretching or yoga: Gentle stretching or yoga can help you release tension in your muscles and improve circulation, making it easier to fall asleep.
- Writing in a journal: Writing in a journal before bed can be a great way to release any pent-up emotions or thoughts and prepare for a good night’s sleep.
Reduce screen time before bed
The blue light emitted by electronic devices such as smartphones, laptops, and televisions can interfere with the production of melatonin, a hormone that regulates sleep.
By exposing yourself to blue light before bedtime, you can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep and wake up feeling refreshed.
To avoid the negative effects of blue light, it’s recommended to avoid screens for at least an hour before bedtime.
This can be challenging, especially since many of us have a tendency to scroll through our phones before bed, but taking this step can improve the quality of your sleep and help you wake up feeling more rested.
There are also several alternatives you can use to reduce your exposure to blue light, such as blue light blocking glasses, computer programs that reduce the amount of blue light emitted by your device, or simply using the night shift mode on your smartphone.
By making these changes, you can create a sleep-conducive environment and ensure that your body is able to produce the melatonin it needs to fall asleep and stay asleep.
(Consider taking a digital detox as a part of your night routine!)
Make your bedroom a sleep-conducive environment
Creating a sleep-conducive environment in your bedroom is crucial for getting a good night’s sleep and waking up feeling rested and ready for your early morning workout.
Here’s how you can make your bedroom a sleep-conducive environment:
- Keep it dark: Light disrupts the production of melatonin, a hormone that helps regulate sleep, so it’s important to keep your bedroom as dark as possible. Invest in blackout curtains or a sleep mask if necessary.
- Keep it quiet: Background noise can interfere with sleep, so try to create a quiet environment in your bedroom. Use earplugs or a white noise machine if necessary.
- Keep it warm: Many people find it easier to get out of bed when their room is warm, as a cool environment can make you feel more sleepy and sluggish. By keeping your room at a slightly higher temperature, you may find that you feel more alert and energized in the morning, making it easier to get up and get moving.
Plan your workout the night before
Planning your workout the night before can help you stick to your early morning routine and make the most of your limited time. Decide what workout you’ll do in the morning, whether it’s a run, yoga session, or strength training workout, and gather any necessary equipment or gear.
This will make it easier for you to get up and start your workout as soon as your alarm goes off, without having to spend time figuring out what you’ll do or searching for equipment.
Here are a few tips for planning your workout the night before:
- Make a workout schedule: Plan out your workouts for the week and stick to the schedule. This can help you establish a routine and make it easier to get up and start your workout each morning.
- Pack your gym bag: Make sure you have everything you need for your workout, including appropriate clothing, water, and any necessary equipment or props.
- Prepare a post-workout snack: If you’re someone who likes to eat after your workout, prepare a snack the night before so you have something to look forward to after your workout.
By planning your workout the night before, you can ensure that you’re making the most of your early morning routine and making it easier to stick to your workout plan.
Keep your workout simple
Starting with a simple workout routine is an important step toward developing a consistent habit of waking up early to exercise.
When you’re first starting out, it can be tempting to jump into a demanding workout routine in order to see results quickly. However, this approach can be overwhelming and unsustainable, making it harder to stick to your early morning workout routine in the long term.
Instead, it’s best to start small and keep your workouts simple. This could mean doing a short, beginner-friendly workout routine, such as a 10-minute bodyweight workout or a quick yoga flow.
The key is to find something that you enjoy and that you can do consistently, even when you’re feeling tired or short on time. By keeping your workout simple, you can focus on developing a consistent habit of waking up early to exercise.
Over time, you can gradually increase the intensity or duration of your workout as you feel ready. But most importantly, starting with a simple routine can help you build momentum and establish a sustainable habit of early morning exercise.
Use an alarm clock
Investing in an alarm clock that wakes you up gradually with light, also known as a “wake-up light,” can be an effective way to make the transition from sleep to wakefulness easier. These alarm clocks mimic a natural sunrise by gradually increasing light levels in your room, starting 30 minutes before your set alarm time.
The light helps to stimulate your circadian rhythm and signal to your body that it’s time to wake up. This gradual transition is gentler on your body and can help you feel more alert and refreshed when you wake up, compared to being jolted awake by a traditional alarm clock.
In addition to using a wake-up light, you can also use an app that simulates a sunrise on your phone or tablet. These apps use a combination of light and sound to gradually wake you up early and help you feel more refreshed in the morning.
By incorporating either a wake-up light or a sunrise simulation app into your morning routine, you can make waking up early for your morning workout less jarring and more natural, which can help you feel more awake and alert.
Don’t Hit Snooze
One of the biggest challenges to waking up early to workout is the temptation to hit snooze and go back to sleep.
To avoid this, place your alarm clock across the room from your bed so that when the alarm rings, you have to physically get out of bed to turn it off.
This makes it easier to resist the temptation to hit snooze and gives you an opportunity to start your day with a burst of energy.
Use Workout Buddies
Having a workout buddy can be a great way to stay motivated and accountable. Research shows that accountability to another person can increase the likelihood of sticking to a routine, and working out with a friend can make the experience more enjoyable. Here are a few things to keep in mind when working out with a buddy:
- Choose a compatible workout partner: Make sure your workout buddy has similar fitness goals and schedules as you, so you can both support and challenge each other.
- Set expectations: Clearly communicate your goals, expectations, and level of commitment to your workout buddy to avoid any misunderstandings.
- Mix it up: Try different types of workouts or exercises to keep things interesting and prevent boredom.
- Celebrate successes: Acknowledge and celebrate each other’s progress and accomplishments to stay motivated and positive.
- Be understanding and flexible: Remember that life can be unpredictable, so be understanding and flexible if one of you needs to reschedule or miss a workout.
Reward yourself
Rewarding yourself for sticking to your early morning workout routine is an essential aspect of building and maintaining the habit.
Celebrating your successes, no matter how small, can help reinforce the positive feelings associated with exercise and keep you motivated. Rewards also serve as a reminder of why you started your early morning workout routine in the first place and provide a sense of accomplishment and satisfaction.
There are many ways to reward yourself for sticking to your early morning workout routine. For example, you could treat yourself to a relaxing massage or spa day, buy a new workout outfit, or indulge in a delicious meal or treat. The key is to find something that you enjoy and that motivates you to keep going.
It’s also important to keep your rewards in perspective. Your primary reward should be the improved health and well-being that come from exercising regularly.
But incorporating small, fun rewards along the way can help keep you on track and make the process more enjoyable. So, make sure to reward yourself for sticking to your early morning workout routine.
Celebrate your successes, no matter how small, and use rewards to reinforce the positive feelings associated with exercise.
Conclusion
Remember, consistency is key. Start small and gradually increase the intensity of your workouts as you become more comfortable with the early morning schedule.
So, are you ready to make the change and become an early morning workout enthusiast? Take the first step today. Set your alarm, lay out your workout clothes, and commit to a healthier lifestyle.
Your body and mind will thank you for it. Don’t wait, take action now!
