Find it hard to get out of bed in the morning? Feel like you’re barely human until you’ve had that first cup of coffee? Are you jealous of those people who jump out of bed, go for a run or a workout and get to work with a big grin on their faces?
Some of the most successful and happiest people in the world are morning people. They seem to have an edge on everyone else. But don’t just sit there and lament your fate. Change your habits. Starting the day right will make you healthier and happier. You will have more motivation to push yourself further and unleash your true potential. To help you embrace the earlier hours, top training specialist Ben Bulach from Freeletics (www.freeletics.com), the world’s leading fitness app, shares his useful tips on how to become a morning person:
- GET MORE SLEEP
The first step to waking up fresh is getting enough sleep. Each person needs a different amount of sleep, but it is generally recommended to get between 7 and 9 hours every night. However, listen to your body. If you have had a tough day and you feel tired, go to bed.
Try to set up a bedtime routine. Go to bed at the same time every night. Half an hour before going to bed, take a hot shower or bath. This will calm you down and prepare you for sleep. Make sure your room is as dark as possible. Turn off all lights, including your computer and phone screens. The blue light has actually been proven to suppress your sleep hormones. And turn on a fan. Your body sleeps best when the temperature is around 20 °C. Not only will the fan help regulate the temperature, the white noise is soothing and can drown out other sounds.
- EAT A HEALTHY BREAKFAST
Set your alarm for the same time every morning so that your body can get used to a natural sleep rhythm. Make sure it’s a soothing alarm, nothing too loud or harsh. In the habit of hitting snooze around 5 times? Just take your alarm and put it down at the opposite end of the room. That way, you’ll be forced to get out of bed.
Now, eating breakfast is the first thing you should do after you wake up. A delicious breakfast gives you something to look forward to, so you will start loving mornings. Need a suggestion? Make a fruit smoothie; it’s full of delicious ingredients, isn’t too filling and doesn’t take long to make. For inspiration, take a look at the Freeletics Nutrition app (www.freeletics.com). It’s packed full of healthy breakfast recipes which will ensure you have a healthy and nutritious start to the day. It’s okay to have a cup of coffee or tea, but don’t overdo it. Too much caffeine, even in the morning, will make your energy levels crash later in the day.
- GET UP AND GO FOR A WORKOUT
After you drink your smoothie, it’s time to get outside. Exposure to natural light awakens both body and mind. Grab your trainers and go for a workout or run. You’ll get your heart pumping, your skin will feel fresh and your mind will be clear. Whether it’s just down the road or in the local park, 30 minutes is all you need. You’ll start the day fitter and feeling better than ever. You’ll get to work with a grin on your face and that amazing feeling that you’ve already accomplished so much. And your day is just starting!
The Freeletics Bodyweight, Running, Gym and Nutrition apps can be downloaded for free in the App Store and Google Play Store. For more information about Freeletics, visit www.freeletics.com.