I love the morning because you can get so much more done in a shorter amount of time - mostly due to the fact that everyone else is still sleeping! Getting up early on a daily basis is easier said than done, and it definitely takes some skill and planning to become a morning person.
Below are my top tips to make you a morning person:
1. Exercise within 30 minutes of waking
Don't think about it, just get your workout clothes on and go. The longer you stall to workout, the greater the chance you will talk yourself out of it or you will lose that time to work out. Exercise is one of the best ways to boost energy in the morning.
2. Listen to music
Listening to music in the morning is energizing and helps to wake up your mind and body. Studies have shown that playing upbeat music during exercise enhances the quality of the workout as well - anyone who exercises with music understands this first hand!
3. Cold shower
Turn on cool water at the end of the shower. The cool water splashing off of your face is like a jolt to the system and an instant way to wake you up.
4. Go to bed earlier
If you want to get up earlier, sorry but this means you probably need to go to bed earlier. How much sleep you need is highly individualized, and it may take trial and error to determine your specific bed time. Figure out how much sleep you need by first counting back 7-8 hours from the time you need to wake up.
If you wake up too early this means you need to go to bed later, if you wake up from your alarm clock this means you need to go to bed earlier. Goal is to wake up right around the time your alarm clock would typically go off.
5. Avoid carbohydrates in the morning
Avoid carbs in the morning because carbs trigger hormones in your body that promote sleep, relaxation and calm - not what you want when you want to feel energized. Carbs will also spike insulin which sets up the rest of your day on a blood sugar roller coaster. Go for protein and fat which do not spike insulin, are slowly digested, keep you full, and do not induce the same calm-inducing hormones carbs do.
6. Drink water within 30 minutes of waking
During sleep, you breath out up to a liter of water meaning when you wake up you are likely dehydrated. Try to make it a habit to drink 1-2 glasses of water first thing in the morning. Dehydration is one of the most common causes of fatigue and lethargy.
7. Get direct sunlight
Sunlight shuts off melatonin (sleep inducing hormone) production, and increases energy. Open the windows or go outside for a 10 minute walk to get the energizing effect and decrease sleepiness.
8. Consistent and bed time wake time
Yes, this includes the weekend. A consistent bed time and wake time makes it easier to wake up, fall asleep, and keep your energy level consistent. If you normally need to wake up at 6:30 am every morning you should aim for this same time on the weekend.