Morning Gym Tips for a Total Sleepyhead
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I prefer early morning workouts but not exclusively. Sometimes I'm just flat out tired, and as someone else already mentioned, my workouts suffered. Now I'm doing a compromise. Two days a week I wake up at 4:30 and get it done early. Then two days I workout in the evening. I don't let myself make excuses for missing either. Maybe this would work for you.1
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Amino energy. I get it from Amazon (orange, watermelon, and pineapple are my favorite flavors), and I mix a couple scoops in with my water that I take to the gym, or, if I can't even drag myself there, I start drinking it at home. I just go and go on the treadmill or lifting when I have it.
Another thought, I also used to be bad at starting myself at being active in the morning and it made me lazier the rest of the day. I got a labrador and made morning walks my routine--you don't need to go the whole nine yards and get a dog, but maybe if you find something you like better than the gym (walk, workout videos), that could help. Now, unless it's really cold, I love starting my day walking and am more productive throughout the day after that.1 -
You said before you want to get in AM workouts because things come up in the evenings. I have a few thoughts.
Working out must be a priority. I have turned down or been late to social obligations because I needed to workout. If you want your workout to happen they must be a priority. There are only 24 hours in a day and you must decide how to fill them.
You need to be honest with yourself. The AM workout is a want but are you confident you can complete it? Day after day for the rest of your life?
Here my tips as a morning person (I wake up at 5 AM and sleep in until 7 on weekends):
Get to bed at a decent hour. Most people need 8 hours of sleep. I start winding down around 9, in bed at 9:30 AM. No phones, TV, or computer an hour before bed because the light will keep you awake.
I am sure people will disagree with me but I discourage caffeine. It messes with my sleep cycle, I don't sleep well, need more caffeine the next day and it becomes a vicious cycle.
I also don't believe in New Years Reolutions. If something is important to you, start today.1 -
I convince myself every morning at 5:30 that if i train my butt off someone will give me 1000000 Bucks.
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here's the deal, you know yourself well enough and what you are and aren't capable of.
It seems like you want someone to tell you it's all going to be okay, or some magical "tip" that's going to change your life. There is no magic, if you want to wake up early... wake up early.
edit: I saw you were complaining of the responses you go to this question, but, are you surprised? It's like saying "I want to lose weight" and everyone telling you to eat less calories. It's not rocket science, it takes dedication. There is no try... you either do or you dont.
If you know yourself to have difficulty waking up (even missing important events like a flight), why would you force yourself to wake up and work out?
It's my opinion that you should work out when it feels best for you personally, when you have the most enthusiasm and energy to put into it. Seems like forcing yourself to wake up and work out is going to result in: a low-energy crappy workout, you missing workouts altogether, you feeling guilt about missing workouts, you resenting waking up to work out/associating work outs with punishment.
Why not just work out at another time and save yourself the frustration? OR why not just wake up early and do it because it's something important to you?5 -
My suggestion is to take a look at your sleep habits and figure out why it is so hard to get up in the first place. Yes, some people peak in their energy in the morning, others it is more in the evening... but if you are having huge struggles waking up it makes me wonder if you are sleep deprived or not consistent in your sleep patterns and might want to make that your first goal to address, before working on the morning workouts. I used to have the same issue as you and while I can't say I'm a morning person, I can do what I once couldn't do to..when my alarm goes off, I wake up and am alert. Usually I don't need the alarm, I just wake up on my own. I used to go through up to an hour of snooze alarms and then rushing around being late, now I have time to sip my coffee and read things on my iPad before getting up to get dressed. In warmer months I run in the morning, but this time of year I move my runs to afternoon when I can. A few tips.
1. Set a fixed bedtime and wake up time and follow it strictly. Get your body and brain in a habit.
2. Create a "go to bed" routine that helps you stick with the bedtime. I have Fitbit buzz me an hour before bedtime and that's my cue to wind things down and get ready for bed. If you don't have Fitbit you can set a phone alarm. An hour gives me time to figure out what I'm wearing the next day to work, lay out my workout gear so I can just put it on, prepare lunch, dress for bed, brush teeth, etc. Then a little time for quiet activity before lights out, such as reading, meditation, yoga, or prayer.
3. Make sure you allow enough time between bedtime and wake up to get plenty of sleep. If you are consistently sleep deprived then you will definitely have a hard time waking up and it may also affect your workout quality and workout recovery and increase your appetite and make your brain foggy and make you more vulnerable to illness...all sorts of bad stuff. I started with 8 hours and have figured out that 7.5-8 hours seems about right for me (when I get less, I feel sleep deprived; more feels good but makes it hard to fall asleep the next night) but I need about 8.5 hours of "in bed" time to actually get that amount when you factor in time to fall asleep, waking up in the middle of the night occasionally, and the wake up process.
4. Create a wake up routine that helps you get out of bed at the fixed time. I have a lamp in my room that is on a timer; it turns on to make the room bright about 15 minutes before wake up. SOOO much easier to get up when it isn't dark in the room. In winter I also have the thermostat set to warm up at that time too...from 68 overnight to 73 before wake up. Easier to throw off the covers and climb out of bed when it is getting unpleasantly warm under them! I have a clock radio ACROSS THE ROOM that turns on first, set to NPR. I like that bc it sometimes engages my attention and helps me come awake. It isn't annoying like a buzzer so won't want to get up and snooze it. Finally, when it is really time to get up, I have a loud obnoxious alarm in the bathroom which is close enough to the bed that I can hear it and be awake and annoyed. I have to get out of bed and go into the bathroom to shut it off. At that point I'm up, so I just do a few things in the bathroom and then go get my coffee and breakfast in the kitchen... the Keurig is set to kick on at wake up time, too.
Once you master the staging of a good nights sleep and a refreshed wake up, then putting on the workout clothes you laid out and heading out to exercise should just be a simple decision that a workout is the next thing on your schedule to do that day.2 -
I've been getting up by 5am and working out by 5:30 for over a year now. Best advice I have to say is do it. I was never a morning person before, and always had varying degrees of insomnia (still do some days), so I think in the beginning I used benadryl (actually it was ZzzzQuil) to get to sleep earlier so I could get up. It only took a week or so of taking that to get in the rhythm. Once you get up early and work out you'll find you get tired earlier at night and the cycle will help you become a morning person. I sometimes get out of sync on the weekends because I allow myself to sleep in later before working out but it doesn't take long to get back into the habit. ZzzQuil helps, so does Benadryl (same thing that's in ZzzzQuil). I have allergies so Benadryl is a common drug I take in the evenings anyway, and it always helps make me sleepy. Otherwise there are teas or other herbal supplements that can help make you sleepy as well, but it may just be as simple as forcing yourself to get up early a few days in a row to get your body into the habit.0
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Go to bed earlier first. Reduce your caffeine intake.
I guess the thing here is that you're supposed to find sustainable habits, and if it's that hard to get start, I'm not sure how long it's going to work. You say that your roommate prevents you from going in the evening... why? Does your gym close early or something? I'd just go on the way back from work/school/whatever you do in the day.
Again, it needs to be sustainable. And sleep is extremely important, and making yourself miserable getting up an hour earlier to work out if you end up not getting enough sleep... not necessarily a good trade off.0 -
@butterfli7o I've seen the 'sleep in your workout clothes' thing before. Do you wear restrictive clothes to work out? I have to wear like a heavy duty sports bra and also wear leggings to avoid chaffing. I've always worried about this being super uncomfortable or (sorry gross tmi) causing infections. Have you found good workarounds or options? Thanks for the idea!
@cvstokke I honestly don't wear anything crazy. T-shirt and shorts, and a comfortable (but good) sports bra. I have my socks already sitting on my shoes. But...I work out in my garage, so I have a little more wiggle room. In your case I would just have everything out and ready to go!0 -
I tried for 10 years to become a morning workout person, but it would never take.
I have no problem getting up at 5:00am - but I want to relax with a cup of tea, read the morning paper, eat breakfast and get ready for work. Putting a workout in there - I always had excuses. I would be up the previous night too late, too tired to get up as early, I had to snowblow the driveway - an extra 30 minutes of work, I would count that as a workout. Then I wondered, do I eat breakfast before - now I need to wait an hour until my stomach feels good enough for a workout. I can't NOT eat - I'm too tired not to. Okay, I'll have a small snack... Okay, I'm hungry AFTER the workout, now I'll have breakfast. I can only get fast food as I'm near my work, not my home. Too difficult to bring ingredients to work and make breakfast at work, and it's not the same as eating at home.
I tried after work - I had no problem working out then. Felt good. Had a snack before and dinner at home after. But I kept making excuses about 'I need to go home to do this or that'... I'm missing out on family time and seeing my daughter before she goes to bed - that's worth it so much more I would think - and would end my workouts early most times.
For the past 1 1/2 years, I've found the solution FOR ME. I workout at lunch. I had a mandatory 1 hour lunch at work, I asked my boss if I could extend it to 2 hours and come in early 1 hour. They said no problem, and this works perfectly for me. I'm 'forced' to do it as I have this open block of 2 hours in the middle of the day. I feel guilty if I don't go... I normally spend 1:45 working out and :15 for lunch every day. Once a week, I use the time to go shopping or errands, or to just relax. But at least 4 days a week, this works for me, and I love the schedule. I can stay up late at night if I need to, I'll still feel refreshed enough for the mid-day workout. I get my breakfast and me time in the morning at home, I get home at the same time at night, and go straight to work in the morning and straight home after work at night. My workout seems part of my regular workday, which works for me.
You might want to try something like this if the morning workout doesn't work for you.
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@beaglebrandon i like the lunchtime idea - it used to be perfect for me! Unfortunately, in my new job, lunchtime is less of an option (though still something I could pursue eventually). I'm starting with a goal of 2 mornings per week and will see how it goes. Happy New Year!0
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I got a sunrise simulation alarm that gradually lights up. THat helps, especially in the winter. I suppose it has a snooze but it's kind of complicated and I haven't ever figured out how to do that (I know how pitiful that sounds but in 2+ years I haven't ever snoozed). I used to put my old alarm clock across the room.2
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Im sure its been pointed out many times over but why would you force yourself to go the gym in the morning anyway. Or the gym at all if you hate it. Iv never been to the gym i lose just fine through walking whenever i can and diet. Go at night. Or just add in exercise through your work day.1
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Hi everyone - as a New Years Resolution (I like them, okay?), I want to start working to become a morning gym person. I fluctuate widely with my evening gym habits. I have all the best intentions, but plans come up and I miss my goals. Becoming a morning gym person would ensure I've already done my workout in case things come up.
HERE'S THE PROBLEM - I am THE WORST at waking up in the morning. I've missed flights. I've been late to work. I can talk myself into ANYTHING at 6:30 AM (yeah, take an Uber this morning, $22 is totally reasonable, you deserve it). What are your best tips for waking up early in general and for becoming a morning gym person specifically?
Thanks in advance!
Set your alarm?
Other than that ... there is nothing anyone can do to make you want to not hit the sleep button but you.
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Tedebearduff wrote: »Hi everyone - as a New Years Resolution (I like them, okay?), I want to start working to become a morning gym person. I fluctuate widely with my evening gym habits. I have all the best intentions, but plans come up and I miss my goals. Becoming a morning gym person would ensure I've already done my workout in case things come up.
HERE'S THE PROBLEM - I am THE WORST at waking up in the morning. I've missed flights. I've been late to work. I can talk myself into ANYTHING at 6:30 AM (yeah, take an Uber this morning, $22 is totally reasonable, you deserve it). What are your best tips for waking up early in general and for becoming a morning gym person specifically?
Thanks in advance!
Set your alarm?
Other than that ... there is nothing anyone can do to make you want to not hit the sleep button but you.
Nobody can "want" it for OP, but people who have successfully been able to transition to early AM workouts may have some tips to make it easier to adopt the habit. That's what OP was seeking.2 -
I agree - get everything ready the night before. Lunch in fridge ready to grab, things for post gym shower packed work clothes, work bag etc on a hanger or if your car is safe already in car and your gym stuff literally lying on the floor so you can't get out of bed without falling over it! Then wake, drink of water, quick tooth brush , into gym stuff and go - shower night before and again at gym. Sounds a lot but I keep most of it packed and you just need a routine. I think you might to better just thinking you'll do am gym for a week, then another week etc breaking it into small goals It is a great feeling having a coffee at 8.30am knowing you are all excercised for the day and anything extra is a bonus! Good luck1
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@janejellyroll OMG THANK YOU!2
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Quick update for anyone that cares
Today was my first morning gym of the year! I went to a 45 min barre class and made it to work on time. For the first month, I'm aiming for 3-5 total gym days per week with 2 of those being mornings. Eventually, my goal is 5 mornings per week. I don't feel great, but need to get better at sleeping earlier.
A few things that you suggested that helped:
- Sleep app (sleep cycle) wakes me up at the lightest part of my sleep
- Laying clothes out the night before
- Turning a light on immediately when I wake up (I got one for by my bed)
I'll update again with hopefully positive results!9 -
Quick update for anyone that cares
Today was my first morning gym of the year! I went to a 45 min barre class and made it to work on time. For the first month, I'm aiming for 3-5 total gym days per week with 2 of those being mornings. Eventually, my goal is 5 mornings per week. I don't feel great, but need to get better at sleeping earlier.
A few things that you suggested that helped:
- Sleep app (sleep cycle) wakes me up at the lightest part of my sleep
- Laying clothes out the night before
- Turning a light on immediately when I wake up (I got one for by my bed)
I'll update again with hopefully positive results!
Woo hoo! Way to go! 0 -
Quick update for anyone that cares
Today was my first morning gym of the year! I went to a 45 min barre class and made it to work on time. For the first month, I'm aiming for 3-5 total gym days per week with 2 of those being mornings. Eventually, my goal is 5 mornings per week. I don't feel great, but need to get better at sleeping earlier.
A few things that you suggested that helped:
- Sleep app (sleep cycle) wakes me up at the lightest part of my sleep
- Laying clothes out the night before
- Turning a light on immediately when I wake up (I got one for by my bed)
I'll update again with hopefully positive results!
Awesome nice work! Keep us updated 0 -
@cvstokke you can so do this! I was never a morning person, and to this day I am a super deep sleeper so it's always a challenge (my baby wakes at 7am so the baby thing doesn't help me), but the number one thing that helps fight through the fog is knowing how AMAZING you will feel after just 1 week of early morning sessions! It helps me stay focused on my nutrition during the day (no idea why, but it does, maybe the endorphins!?) and I'm so more clear headed at work. Before I started winning the battle and formed a habit, here is what helped me the most:
1. No snoozes, tell yourself all you have to do is get up, get dressed and if you don't want to go after doing that you can go back to bed- I can tell you this has happened (generally sick or getting sick) but it's 1/100.
2. Gear ready the night before as already suggested- it's a mental thing, if your stuff isn't ready it's just another effort in the morning on top of the exercise you need to do
3. The starting with a fun morning activity is a winner- start by getting up and watching a movie, browsing the net or whatever floats your boat (out of bed of course!). Do this for a week and then switch to exercise. Keep the fun activity as a reward for your rest days, thus keeping a good early morning habit and not ruining it with a sleep in
4. Keep up the classes- saying you will do a class is like booking a mental appointment. You can also tell the instructor thanks for the class and "see you next week", again it's all reinforcement of you commitment
6. In bed before 10am, even if you read or whatever
I think all these comments that it won't happen for you is just plain negative and unhelpful, it's like saying "well you were always a fat person so have no hope of losing weight"...which would rule out 75% of people on MFP from any success - people can change! Good on you for recognising this as an issue and something you would like to work on. If at the end of this attempt you decide once and for all you can't do mornings, that's ok at least you had a go. Good luck with continuing, and great work doing your Barre class!3 -
I am NOT a morning person, but I have succesfully had a morning routine for a while. What worked for me, was that I signed up for a run, a much longer one than I was used to so I needed to train, and suddenly I 'had to'.
I trained with 2 friends, and we took it in turns to call the others to wake them in the morning and made sure they got up. That worked really well, because the one on duty that week took his job really serious and if 1 of us really could not make it (illness f.e.), the caller would say: 'Noooo you can't ditch me as well! I am speaking to you, you are awake and alive, get your *kitten* over here in 30 minutes'
So my tip would be to get some friends who kick your *kitten*
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@1fit_mamma thank you so much for your kind words and tangible advice! I had the same thought about 'well you were always a fat person so have no hope of losing weight.' Your post was really refreshing! I went one morning last week and am aiming for two this week. Thanks for the tips!!!1
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1fit_mamma wrote: »6. In bed before 10am, even if you read or whatever
That makes for a pretty short day 2 -
Get a significant other that gets up for work at 5:00 AM. My husband and my son, who sleeps in our room, both wake up around 5:00 AM. So I'm up with them. I take a pre-workout before I head to our garage to workout. By the time I'm done with my workout, my son has put himself back to sleep in his bouncer, while he's in the garage with me, and I'm able to get my two older children up and get myself ready for work. 2
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I have tried numerous times to become a morning workout person. The longest I stuck with it was about 2 months. I LOVED the free time that I had in the evenings, but the mornings were the worst and because I would hit snooze and not get up right when I needed to, I ended up working out less efficiently and for less time!! Not only that, but I do not like to work out on an empty stomach and I do not like to eat first thing when I wake up. I also would not be able to wake up early enough to eat something and then let it digest and then work out, so I decided it just was not going to work for me. I hope it works out for you. 0
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SemperAnticus1643 wrote: »Get a significant other that gets up for work at 5:00 AM. My husband and my son, who sleeps in our room, both wake up around 5:00 AM. So I'm up with them. I take a pre-workout before I head to our garage to workout. By the time I'm done with my workout, my son has put himself back to sleep in his bouncer, while he's in the garage with me, and I'm able to get my two older children up and get myself ready for work.
Geeze. And I just suggested she get a puppy. You've got her getting married and having a kid. Not sure her roommate will like that too much. 2 -
SemperAnticus1643 wrote: »Get a significant other that gets up for work at 5:00 AM. My husband and my son, who sleeps in our room, both wake up around 5:00 AM. So I'm up with them. I take a pre-workout before I head to our garage to workout. By the time I'm done with my workout, my son has put himself back to sleep in his bouncer, while he's in the garage with me, and I'm able to get my two older children up and get myself ready for work.
My husband gets up for work at 4:15, I sleep right through it!! 1 -
I got a sunrise simulation alarm that gradually lights up. THat helps, especially in the winter. I suppose it has a snooze but it's kind of complicated and I haven't ever figured out how to do that (I know how pitiful that sounds but in 2+ years I haven't ever snoozed). I used to put my old alarm clock across the room.
This is what helped me, I set my alarm clock across the room with the most annoying ringtone. Once I'm up that's it get dressed and go don't even think about it. I am not a morning person either, but with kids its really the only time that works plus I like the gym when its less crowded.0 -
Maybe start with saying you'll make that 7am gym class once a week and go from there- that way every time you make it you're celebrating your success rather than feeling badly all those mornings that you hit snooze. Also- try drinking a large glass of water before bed, nothing says incentive to get up like nature screaming!0
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