If you need extra rest during the day, consider taking a nap. Even if you had to stay up a bit later than you planned the night before, still wake up at your established wake up time.

Adding a third person to your trainingВ team is even better,В because one training partner might bail, but both probably wonвЂ™t.ДЄ consistent wake up time and routine is more important than a consistent bed time for establishing a healthy sleep pattern. If youвЂ™ve made plans to work out with a friend you willВ be much more likely to wake up in the morning and be motivated to stick with your training plan. Studies have suggested the ideal sleeping temperature is somewhere in between 65 and 72 degrees Fahrenheit, but you should test to see what temperature works best for you.ДЄccountability is a strong influencer (itвЂ™s one of the greatest benefits of having a coach, and one of the top three leading reasons people sign up for coaching). The temperature of your sleeping space can significantly affect the quality of your sleep, because your circadian rhythm is influenced by body temperature. Make Your Bedroom the Optimal Sleeping Temperature Athletes on high workload training plans may benefit from even more sleep, up to about 10 hours/night. Your goal should be at least 7-8 hours of sleep. Make a small adjustment and start your bedtime routine just 10 or 20 minutes earlier and youвЂ™ll buy yourself a little more sleep. Many of us may say we fall asleep at 10 pm but in reality thatвЂ™s just the time we get the process started, meaning we may not be asleep for another 30 minutes or more.

Plus, youвЂ™ll save yourself a couple minutes so you donвЂ™t have to wake up quite as early. While setting your clothes out might not seem like it will help much, taking away any small barrier between you getting out of bed and out to your workout can actually make a big difference early in the morning when everything feels more difficult. Set Your Workout Clothes Out the Night Before If you just canвЂ™t put the phone, tablet, or laptop down before bed, youВ can try out f.lux software, which will automatically dim and adjust the color of your screen depending on the time of day, to help reduce the negative impact of light before bedtime.Д¤. This effect can be minimized by using dim red lighting in the nighttime bedroom environment.вЂќ вЂњRecognize that exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders, especially in children and adolescents. The American Medical Association made the following recommendation: Reduce Your Exposure to Light Before BedД®xposure to light and the light from your electronics inhibits the release of melatonin, aВ hormone thatВ helps induce sleep. Not a great way to start out for an early morning workout.ДЈ. Alcohol disrupts your REM sleep, which is the more mentally restorative sleep, and disruptionsВ can lead to grogginess in the morning. Skip the Nighttime BoozeДЄlcohol may help you fall asleep quicker, but you pay a price through reduced sleep quality. So when you go to indulge in your afternoon coffee, make sure you still have plenty of hours left before bedtime if you plan on getting a good nightвЂ™s sleep. Caffeine taken as much as six hours before bedtime has been shown to reduce sleep time significantly. The most popular drug in the world could be negatively affecting your sleep, making it difficult to wake up early the next morning. Use these 14 tips to help you form new habits that will ease the struggle to wake up, and youвЂ™ll rise more refreshed and motivated for your morning workouts! 1.

Keep in mind, while some of these tips may help immediately, making these habits stick means changing your habits and creating a routine you can stick with. Fortunately, there are some effective and easy wake up tips you can use at any time of year to make waking up early much easier. But for some athletes, the early morning is a golden opportunity to work out so you can maintain greater training consistency and stop missing sessions. Waking up for an early morning workout before work can be difficult any time of year, and particularly during the fall and winter when mornings are crisp to downright cold.

Wake up time for work