As soon as i get home from work and change into comfortable clothes , i take out my next day clothes and put in the bathroom. As i'm fixing supper i get my lunch ready to. and set out the everything i need for breakfast on the counter (bowl, pan on stove) that way it's all their for the morning.Normally have snacks in my drawer at work. When i get mike ready for bed , i put out his clothes for the next day. In bed at 9:30 up at 4:45. I find out if i set everything i can the night before the morning so alot better.
I agree with going to bed earlier by gradually taking the time back. For me trying to not talk on the phone, or using my laptop does wonders so I am not so awake when I go to sleep. The same can be said for almost any electronic and keeping people awake. Other than that, having a few soft lights on and not working on a to do list, checkbook balancing or anything that can create anxiety or I could lose track of time doing helps too. Usually an hour before when I go to bed, its getting ready for the next day, prayer, or reading from an actual book to help things along too. As far as the alarm clock, try turning themusic up, waking up to music a little too loud can wake me by shocking scaring me. Not the best, but it does get you awake if youre not expecting it. It takes about 3-4 minutes for me to hear my buzzer if I use that.
3/15/13 7:38 P
I purchased the kindle book Early to Rise: Learn to Rise Early in 30 Days by Andy Traub. I am currently on day 16 and I must say it has really helped me. I had been getting up early to do my workouts before purchasing the book and beginning the 30-day challenge, but somehow the book and the daily e-mails are motivating me and helping me get more out of each day. I don't have a kindle, but I downloaded one to my computer from Amazon free of charge and I have one on my smartphone so I can read the book whenever. I hope this helps!!
Have to agree with the going to bed earlier comments - getting up early to workout (waking up early by getting less than 7-8hrs of sleep) contributes to weight gain/ messes with hormones and sabotages weight loss. At first though, you might want to set your alarm for the same time everyday (Whatever time you want to get up at) regardless of when you go to sleep - eventually you'll get sleepy enough that you'll have to go to bed early! :) This is something I struggle with - I'm definitely a night owl, but need to get up early often, which means I get 4-6 hours of sleep a night (yuck!).
I have to leave for work, with two toddlers at 7 AM sharp which makes my mornings too hectic to add a workout and a shower, so lately I have been working out after I put them down at 7:30 PM. So far the biggest challenge has been getting enough water and a post workout stretch session is a must if I want to fall asleep later. I have usually eaten all my6 calories by then, which is a bummer, but I figure its better to do it when I can, rather than not doing it at all. It certainly makes me sleep hard.
the only way to get up earlier is to go to sleep earlier. any other plan requires shorting yourself on sleep, and that will kill you. There are multipule studies on the subject. me, i'm a night owl. going to sleep before midnight doesn't happen unless i'm sick. I have learned to let my body decide both sleep time and wake time. I am also a day sleeper, especially when i worked nights.
I don't mean to hijack this thread, but not getting enough sleep can jeopardize your weight loss efforts as well as your overall well being. Experts don't agree on how much sleep an adult needs, but it is definitely more than four hours. Some people require six to stay in good form, yet others need eight to 10.
Fitness Minutes: (89,372)
3/13/13 7:30 P
Go to bed earlier! I get up at 4 to run. I go to bed at 8 and am usually asleep by 8:30.
Fitness Minutes: (105,340)
3/13/13 6:49 P
I had no problems getting up to get my flights of stairs in while my husband takes the first workout on the treardmill. But, then came day light savings time and its still dark when I usually get up. So I stay in bed until it gets lighter out, while my husband and I were on our afternoon walk we decided to set the alarm clock. Let hope that helps as I really do like to get my workouts done in the morning.
Thanks!! I'm loving this idea and the others. It's getting hard for me to get up early, but I am on the road by 4:30am for my commute. I don't go to bed until at least 10pm, so it's a mere 4 hrs or so of sleep, but I am very acclimated to it.
3/13/13 5:46 P
I mix a pre-workout drink every night and set it by my bed. When my alarm goes off in the morning I immediately drink it and hit snooze. I lay in bed for another 5-10 minutes and allow the pre-workout mix to get in my system. As soon as it does I am awake and ready to workout. Its kind of like drinking coffee to get moving, but I have made it even easier on myself by making sure my drink is on hand and ready so I don't even have to get out of bed to get it.
woohoo! i was so motivated by this thread that today i got up and got my treadmill run in while the kiddos ate their breakfast... my whole day seems so much more wide open, and i made better food choices because i didn't want to undo my hard work. here's to hoping this can be a trend :)
Fitness Minutes: (0)
78 3/13/13 3:26 P
I am a morning exerciser with the exception of 2 weekly classes I take in the evenings. So, I understand wanting to exercise in the morning and all. I'm on board with all the tips rendered so far. However, is there any reason why you can't do your training in the late afternoons or evenings? Especially with it being lighter later in the day now. Some of us just can't do the early morning workout thing and I understand that.
Love these suggestions! I'm going to try it. 20 minutes at a time. WOO!
3/13/13 1:25 P
Great post, I've really enjoyed reading the suggestions. The switch to daylight savings has been hard this week, so this post is especially timely!
3/13/13 11:37 A
Try to go to bed five to ten minutes earlier and get up that much earlier. Once you get into the habit it should work better for you. I found that putting my alarm clock further from the bed (where I have to get up to shut it off) and using a really annoying alarm will get me out of be pretty quick. :)
I can't sleep in my workout clothes - too uncomfortable for me - but I lay them out the night before. I also pick out the play list or pod casts I am going to listen to. That is my little treat. It does get easier - especially if you are consistent. I find I have trouble when I skip a day.
Fitness Minutes: (34,944)
2,353 3/13/13 9:45 A
There are some good tips in here.
I'm starting a new work schedule soon that is going to require me to get up at 5:30 in order to do just a 15min workout - need to be out the door by 6:30 during the week. (and I need 45mins to eat breakfast, shower, get dressed, and make sure I have everything I need for the day (even if I pack my work bag/lunch the night before I still would need this time because I get paranoid that I'll forget something so I double check anyways haha))
I've been working on getting up between 6 and 7 lately (even before I knew about new job hours) so I'm sure it'll be an easy adjustment.
I'm also going to give myself 15-20mins in the evening when I get home so that maybe it's broken up, but I'll get in 30-40mins by doing 15 in AM and 15-20 in PM
Wearing my workout clothes to bed helps A LOT I DONT like changing in the morning unless its into my clothes for the day - the thought of getting out of my comfy PJs to change into workout clothes throws me off all the time. So, I wear my sports bra to bed, my workout shirt, and I put my shorts either under my PJs or just wear them if its warm enough.
For me - I just have to make myself do it. I fell asleep around 10:30 last night - and when my alarm went off at 5 AM this morning - I REALLY didn't want to get up. It helps to have a supportive partner - I literally told my boyfriend last night "if I don't get up when my alarm goes off - please literally push me out of bed." When I wasn't speeding out of bed, he wrapped his arms around me to cuddle and then whispered that he was ready to really be there for me - by throwing my ass out of bed! True love, huh?
But seriously - you need to be that push. Think of all of the reasons WHY you are training, WHY you chose to do it in the mornings and WHY your life will be so much better by getting up earlier.
I'm starting back into my 5 AM workouts because it's the last week of my biggest loser competition. At 5 AM I think of the money I'm going to win, the bragging rights and the fact that if I place I'll be meeting a goal I set for myself 3 months ago!
Fitness Minutes: (18,757)
1,354 3/13/13 8:01 A
Spray perfume all over the house and aggravate your allergies.
First, get it out of your head that you're "going to be super-tired." Could be you'll be just fine! And there is no easy way, no tip to make it simple - just set the alarm, and when it goes off, put your feet on the floor and point 'em at the door.
I ran at 4:00 a.m. every day for years so I could be back and done before husband and kids were up. Like they say, there's no way through it but to do it.
to get up earlier, I found it easiest for me to break it into 30 minute increments. Get up 30 minutes earlier for a few days, then after a few days go 30 more minutes until you reach when you want to get up, and it allowed by body to get used to the changed and I would fall asleep earlier on my own.
Fitness Minutes: (102,118)
112 3/12/13 11:37 P
I really want to get up early, but it is so hard for me......
3/12/13 10:35 P
When you get up early to run five miles, you have no trouble going to sleep early at night! The two work together in your favor!
3/12/13 10:34 P
There have been previous posts on this topic in this Fitness Message board section. Hunt for them. I have written many times on this subject here. In short, here is how I got myself to be an early morning riser to get exercise done before most people were even awake!
1) Write out your motivataion - have it so you see it on the wall in your bedroom when you wake up. It helps to train your brain to think differently to remind you why you are going through the trouble to get up early for exercise
2) Put the alarm clock across the room so you have to get up to turn it off. Now you are on your feet.
3) Sleep in some of your exercise clothing. Now you are almost ready to head out the door!
4) Get out of the house. Go walking, biking, hiking, or jogging in the dark if necessary. (I have jogged on dark mornings 10 months out of the year for the last 40 years!) If you won't do those activities, then get in the car and drive to a friend's house for exercise together or a fitness club or class to get yourself moving. Most people have more success if they get away from the bedroom for early exercise!
5) Find a friend to do it with 2- 5 mornings a week. This is the hardest. Most people won't get up early so finding someone else who lives near you to do it together is tough. Meeting someone helped me immensely.
6) Get up earlier...over time. Don't try to change your entire lifestyle in one week and get up an hour earlier. Do it in stages by trying 20 minutes at a time. You can get up 20 minutes early and walk for 15 minutes. Once you get going, you'll likely find that you enjoy it!
7) After you adjust to getting up a little earlier, add more time. Eventually you can get up an hour earlier to do it. Over some years, you will automatically wake up at the early hour. But that takes a lot of time doing it consistently.
There are more tips, and articles on them on the SP website. Look for those and most important of all, make a commitment to it and get moving!
Getting up early to have time to go jogging over the last four decades was one of the smartest things I have ever done. I am age 55, and had a stress echo-cardiogram last fall. The cardiologist said, "You have the heart of a teenager. What have you been doing?"
It's simple, but not easy. I have been jogging 3- 7 days a week for decades.
Get moving! You'll enjoy it later!
3/12/13 9:17 P
Fitness Minutes: (72,684)
478 3/12/13 5:09 P
These are all great tips and I am enjoying this topic since it is something I have wanted to do also. My kids go to bed at 9:00 p.m., and I'm in the habit of staying up until 12 or 1 because it's the only time I can do my own things without interruption. I know that not getting enough sleep makes it hard to lose weight, and I'm only averaging 6 hours per night.
My kids take melatonin every night, perhaps I should start doing the same.
3/12/13 4:54 P
Hey! I know you said that you are gonna' try the tips suggested (which were great, btw!) so you probably don't want more, but something to keep in mind- make sure you have good bedtime habits. This helps me fall asleep earlier, even if I am not that tired or I have a lot on my mind. So, keep your bed for sleeping and sex, have the same routine each night, and try to lower all the lights a while before you go to bed so your melatonin gets flowing. My favorite sleep trick? Find some meditation you like and listen to that. Puts me to sleep in 10min.
Something that may help motivate you is sleeping in your workout clothes or having absolutely everything ready and set out for your morning run. Also, I have a special app on my phone that wakes me up by degrees rather than all at once, and it's helped immensely.
Fitness Minutes: (72,684)
478 3/12/13 4:32 P
Zelle, I'm really excited to read The Power of Habit! I was pleasantly surprised to discover my library had an ebook edition for download and I've already sent it to my Kindle!
Fitness Minutes: (0)
3/12/13 4:23 P
These are all very helpful tips! I think I will try just getting up and hoping it will force me to go to bed earlier. Maybe I will find I don't need as much sleep. Unfortunately I don't have time to nap! I will try getting up early tomorrow to see how it goes.
Fitness Minutes: (64,616)
3/12/13 3:50 P
I am able to get up at 4:30AM to go to the gym at 5:00 for my workout because the other option, going at night, is just not a good situation as the gym is so crowded you can't even get on the equipment. I have been making the effort to go to bed earlier, and that has helped, but I confess I usually need a nap during the day to make this all work out. (My husband, however, does the same as me without the nap. He has just learned to function on less sleep. He does fall asleep much quicker than I do at night, though.)
For your situation, I don't know if maybe you can sneak in a nap before dinner, or even if that would work for your body, let alone your schedule. (For me, napping is a compulsion, like sleeping in. It's my body telling me I need the sleep.) As others have said, you need to find the solution that works for both your body and your schedule. Try different things, and see which one feels best and is easiest for you.
Fitness Minutes: (29,060)
3/12/13 2:18 P
Attempt going to bed earlier, and if it does not work, then get up anyway. Sure, you'll be tired but, if you are tired, you will want to go to bed early the next night.
No reason it has to be one or the other. Just try things and see what your body responds better to.
i know its something i'm going to have to do, as my schedule gets fuller and fuller and evening workouts get harder... still trying to work up the motivation to get up before my munchkins. hoping it gets easier as my youngest is finally sleeping through the night (at 3 1/2!)
3/12/13 12:48 P
I've been trying for years (years!) to go to bed earlier and get up earlier, at 6am, no doze button. I got some great advice and knowledge about habit formation in The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg. And now I'm up every morning at 6am!
Most helpful was the author's breakdown of habit formation: prompt, action, reward. I highly recommend it. Many interesting examples from business, personal (weight loss), and even the military. Here's the book description from Amazon:
NAMED ONE OF THE BEST BOOKS OF THE YEAR BY The Wall Street Journal • Financial Times
A young woman walks into a laboratory. Over the past two years, she has transformed almost every aspect of her life. She has quit smoking, run a marathon, and been promoted at work. The patterns inside her brain, neurologists discover, have fundamentally changed.
Marketers at Procter & Gamble study videos of people making their beds. They are desperately trying to figure out how to sell a new product called Febreze, on track to be one of the biggest flops in company history. Suddenly, one of them detects a nearly imperceptible pattern—and with a slight shift in advertising, Febreze goes on to earn a billion dollars a year.
An untested CEO takes over one of the largest companies in America. His first order of business is attacking a single pattern among his employees—how they approach worker safety—and soon the firm, Alcoa, becomes the top performer in the Dow Jones.
What do all these people have in common? They achieved success by focusing on the patterns that shape every aspect of our lives.
They succeeded by transforming habits.
In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. With penetrating intelligence and an ability to distill vast amounts of information into engrossing narratives, Duhigg brings to life a whole new understanding of human nature and its potential for transformation.
Along the way we learn why some people and companies struggle to change, despite years of trying, while others seem to remake themselves overnight. We visit laboratories where neuroscientists explore how habits work and where, exactly, they reside in our brains. We discover how the right habits were crucial to the success of Olympic swimmer Michael Phelps, Starbucks CEO Howard Schultz, and civil-rights hero Martin Luther King, Jr. We go inside Procter & Gamble, Target superstores, Rick Warren’s Saddleback Church, NFL locker rooms, and the nation’s largest hospitals and see how implementing so-called keystone habits can earn billions and mean the difference between failure and success, life and death.
At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
Habits aren’t destiny. As Charles Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.
Fitness Minutes: (34,249)
260 3/12/13 12:29 P
I think you have to just do it... if you try to go to bed before you're really tried you might just lie there without sleeping. Once you start getting up earlier your body will want to go to sleep earlier. Try getting up just 15-30 minutes earlier and increasing that over a few days.
Fitness Minutes: (430)
372 3/12/13 12:25 P
I was ok with getting up early until the time changed....now I am all messed up..If I don't get it in in the morning, I am soooooo lazy in the afternoon....
Fitness Minutes: (14,252)
9,692 3/12/13 12:21 P
If you want to get up early, you have to go to bed early.
Getting adequate rest is critical for all your endeavors. At least 8 hours a night is what you need (maybe more, depending on you). Inadequate sleep causes fatigue, weight gain, loss of mental acuity... in general, it's just not good.
Start moving your bedtime back 15 minutes a day, until you get to 9. You'll get there. :)
I would definitely go to bed early, and then get up early. Though you might not fall asleep right away, being in your bed should help your body to start falling asleep. It won't make getting up easier, but eventually it will!
Fitness Minutes: (136,836)
3/12/13 11:12 A
I don't go to bed most nights until 11:30 or later and I get up every weekday at 4:30 or earlier to go to work and/or run.
My running partner goes to bed even later and obviously we meet at the same time. You get used to little sleep.
Going to bed earlier for me is not an option as I work my 2nd job until 9 pm and don't get home until 9:30.
I think your body is telling you what it needs and that is sleep. If you have been ill you need time to recover. Perhaps you can get up later and do a shorter run to ease yourself back into it. Or is there any reason why you can't run after work and go to bed a little later instead?
Edited by: LAWLI56 at: 3/12/2013 (11:12)
Fitness Minutes: (0)
3/12/13 10:18 A
I have been training for a marathon in May and for a while was able to get up at 5am and run before work. Gradually my habits started slipping and I found myself sleeping in until 6:30, 7:30 or even later so I barely had time to squeeze in a run. I got sick two weeks ago and really struggled to get up for work. I am finally feeling better and resolved to get up early again this week. However both yesterday and today I overslept. I really want to be able to run before work but feel there are a number of things that are holding me back. For one I usually don't go to be until 10:30, which makes it hard to get up at 5. The question is, should I bite the bullet and just get up at 5 one day knowing I will be super tired and hope it will force me to go to bed early? Or should I force myself to go to bed at 9pm even though I will lie awake? I really need some tools to help me shift my schedule.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.