How To Turn Yourself Into A Morning Person
Becoming a morning person is no easy feat, but nothing beats getting up and having a positive, productive start to your day.
If you find yourself groggily crawling out of bed, try this workout first thing to set yourself up for success.
The benefits of morning workouts
- It will create a positive tone for the rest of your day as you’ve already done something great for yourself!
- It improves confidence
- The serotonin will wake you up
- You’re less likely to skip your workout – those last-minute after-work dinners won’t stand in your way
To slowly ease you into being a morning workout person, don’t start with an intense HIIT session. Instead, try a slower workout aimed at warming up your whole body.
Circuit workout: 3-4 rounds.
Inchworm – 6 reps
30 second forearm plank
Glute bridge – 12-15 reps
Leg raises – 10-12 reps
Bodyweight squat – 12-15 reps
Reverse lunges – 12 reps
Try this workout tomorrow morning – set your alarm, make it a non-negotiable and see how much better you feel! Switching on your ‘morning’ personality
Alongside becoming a morning person to be able to get your workouts in, we’ve outlined our top tips below to help you start that change.
1. Get a good nights rest
It’s the best way to wake up, feeling refreshed and ready for the day ahead. Don’t skimp on sleep – aim for 7-9 hours per night. Although the amount of time you spend in bed is important, quality sleep is much more important. Getting into a deep state of relaxation before bed can be difficult. Methods to keep yourself relaxed include engaging in self-care before going to sleep and using supplements, such as magnesium, which promote good sleep hygiene. There are many different factors that play into how well you sleep, including sleep schedule, surroundings and temperature. Magnesium helps to promote a sense of calm in your body which can relax you into a deep restful sleep.
One of the easiest to follow tips I’ve seen is to treat yourself like a kid! Make sure you’re snuggly, had your bath with calming oils, or whatever works best for you and really get yourself into a state of relaxation ready to sleep.
2. Try to stay on a sleep schedule (sleep and wake up at the same time every day)
It will give you a good idea of what times your body wakes up naturally. If you can, try to stick as closely as possible! You’re more likely to get out of bed when your body is ready because it’s used to waking up at that time. It also means you won’t be tempted to sleep in late on your days off. It may seem tough at the beginning, but by getting into a routine, it will become second nature for your body and you’ll start to crave that early morning wake-up call.
3. Get outside in the sunlight – even on rainy days! The light helps reset your internal clock
Try to soak up as much sun as possible during the day! Even if it’s overcast or raining, make sure you get 5 minutes of sunlight every hour throughout the day. It will help regulate your circadian rhythm which controls most activities in our bodies including sleep/wake cycles.
4. Do things that interest you and excite you – physically & mentally (especially first thing in the AM!)
Something that interests you can be anything, whether it’s an intense workout or an easy jog in the park. You’re more likely to stick with something if you like it and are excited to do it. You could also try doing things that ground you – this can be either physical (meditation) or mental (reading), whatever works best for your body/mind!
The trick is to find what works for YOU – not just reading what others do or follow hashtags on Instagram and Pinterest. Your mind will find it easier to wake up when you’re excited about your plans for the day ahead. Don’t settle into a routine without thinking about why you like them!
5. Stop scrolling..
Having a cheeky scroll through insta before sleep is easily done, however, that blue light phones give off is certainly not helping. Blue light used to only come from the sky, which was a great way of our bodies knowing it was time to sleep – in fact, most animals are still very sensitive to the blue light and use this as a way of waking up naturally.
Many of us have started using our phones and computers right before bed (especially if you’re reading this!). As you read, your brain releases serotonin which is known for causing drowsiness. Don’t get me wrong, we aren’t against technology here! However, give yourself a break from scrolling Instagram or Twitter just before bedtime – it may make all the difference when it comes to getting that restful slumber you deserve.
6.Stop hitting snooze
If all else fails, I guess there’s nothing wrong with hitting snooze. The problem is that it does more harm than good. You’re pushing back your body clock and waking up a bit drowsier than you were before. This tricks your mind into thinking you’re not actually tired! In turn, you’ll sleep in later and wake up even grumpier.
Try using an alarm clock instead, getting up when the alarm goes off rather than after hitting snooze your body will fall back into a deeper state of sleep, making it even more difficult to wake up.
7. Get an early morning workout routine
Working out early in the day will get your blood flowing through your veins which helps to wake up almost any part of the body. If you only have a few minutes, go for a brisk walk or jog. You’ll feel ready to conquer anything after that – even if it’s just getting out of bed!
8. Drink water
There are many reasons why drinking lots of water is important, not only will it keep you hydrated but also help with weight loss, energy levels and sleeping patterns. As we get older our body loses moisture which causes early signs of ageing as well as more serious problems such as diabetes (due to dehydration). It may seem like a hassle to drink lots of water in the morning when all you want to do is snuggle up on your couch watching Netflix but it will make such a difference to how hydrated and refreshed your body feels.
The morning is a great time to do things that will give you an energy boost and make your day more productive. If you’re having trouble waking up or feeling sluggish in the mornings, try incorporating some of these mindfulness practices into your routine. You’ll be amazed at how much better you feel after just a few days!
Is 7 Hours of sleep enough?
If you’re wondering is 7 hours of sleep enough…the answer is yes! Our bodies will always reprioritise when it’s in need – usually our immune system and digestion. Getting a decent amount of sleep each night will also help us manage stress levels which can affect almost every part of the body.
How many hours should we sleep in a day?
If you’re concerned about how many hours we should sleep in a day…again, 7 is the answer! The National Sleep Foundation recommends adults aged between 26 and 64 get somewhere between 7-9 hours of sleep each night (children need slightly more).
What happens when you have a lack of sleep?
As we become older, our bodies produce less melatonin which makes it harder to fall asleep. Getting less than 5 hours of rest can cause you to gain weight and increases your risk of serious illnesses such as diabetes, heart disease and cancer. Not only that but after a couple days without getting enough shuteye – your body starts producing more cortisol which can slow down metabolism as well as increase appetite causing us to crave fatty and sugary food
Did you know that three weeks without sleep is enough to cause death? It’s the same with water, we may survive for a few days but if it carries on then it can be fatal!
How much sleep do we actually need?
A study by the University of Warwick found that having between 6-8 hours (without an alarm clock!) was the optimal amount of sleep needed so that both mental and physical health was maintained.
Is sleeping naked better for your health?
This question caused quite a stir many years ago when the British Medical Journal released an article about the effects of sleeping naked versus wearing clothes.
Sleeping naked means that your body is free to regulate its own temperature and helps you sleep more deeply and calmly. It can also boost your immune system, aid muscle growth as well as helping with circulation and detoxification…which are all essential for keeping our bodies healthy
So if you’ve never tried sleeping in just your birthday suit…why not give it a shot!