Now and then you’ll have days where nothing feels right.
Life throws us curve balls to see if we are on our toes and if you’re not ready for them, that curve ball can knock you on your butt.
For most of us, that curve ball is ‘The Cozy Bed Monster.’
You don’t want to go to the gym, and you don’t want to follow your nutrition plan even though you know it must be done.
No matter what you tell him, he won’t let you get out of bed. Most of us are not morning people but, if you want to live a healthy lifestyle that usually involves waking up a little bit earlier to fit it in.
Our clients often use the extra time to go to the gym for a group fitness class, walk around the neighborhood with your dog, or get your meals ready for the day.
Even if you’re a morning person, there will be days where this monster doesn’t let up an inch, but with these tips, you’ll be able to beat him into submission.
After reading this article, you’ll know exactly what you need to do to wake up easier, so you have time to reach your health and fitness goals. Even when willpower is nowhere to be found.
It All Starts The Night Before
Sleep improves focus, gives you more energy, and helps your body function properly, which means all the hard work you put into the gym will finally pay off.
Therefore, the last thing you want to do is keep sleeping less and less because it will have adverse effects such as brain fog, depression, decreased willpower, and increased cortisol which isn’t good for your body.
The key is to not rely on short-term fixes like stimulants to wake up every morning.
Instead, focus on these four things so help you get deeper and more restful sleep the night before, so you wake up feeling refreshed.
- Turn off electronics at least 20 minutes before going to sleep (preferably 45): The artificial light messes with your brain and release of certain hormones that ensure you sleep better. I use an app called ‘f.lux’ which is FREE and automatically adjust the color temperature of light on your computer according to what time it is.
- Make the room as dark as possible create a peaceful sleeping environment: Remove anything that causes you anxiety or keeps your brain ‘on’ like TVs and loud noises. Research has found that for most people the comfortable sleeping environment is somewhere around 67 degrees.
- Have a pre-bedtime routine: Having a wind-down time which you do every single night. Things like brushing your teeth, getting your clothes ready for the next day, washing your face, etc. When this becomes a habit, it subconsciously tells your mind it’s almost bedtime which will help you relax.
- Put your clothes out the night before: If you’re going to the gym in the morning get your gym clothes and shoes right next to your bed and ready to go. This way, when the alarm goes off, there’s no thinking and moping around. Just hop up, put your clothes on, and you’re nearly ready to walk out the door.
The goal should be to aim for 6-8 hours of quality sleep per night.
Simple Morning Rules
This is where most people think about starting, but if you don’t get enough rest in the first place, it’s always going to be challenging to get up in the morning.
I highly recommend starting with the points above and then adding these tricks in when you’re ready.
Never hit snooze. Tell yourself from this day forward it is no longer an option. You set your alarm clock for a reason, so when it beeps, it’s time to get up.
Put your alarm on the other side of the room. If you find it difficult to avoid hitting the snooze button without falling right back asleep, put your alarm clock out of reach so have no other option but to get up to turn it off.
Quickly get out of bed. One of the quickest ways to wake up fast is to move quickly in the morning. When the alarm goes off, pop up and swing your legs out of bed. Have you ever slept through your alarm and woke up with nearly enough time to get to work on time? Whenever that happens, notice how quickly you wake up because you move quickly.
Create A Strong Support System
You’re more likely to follow through and reach your goals if you tell people about your commitment and tell them to check in on you.
You’re MOST likely to follow through if you have someone by your side throughout the process.
This person is there to support you, help you, help you get back on track if you find yourself driving in the wrong direction.
That may come in the form of having a morning gym buddy, trainer, or friend that texts you to make sure you’re up.
If this is your partner, that’s even better because you can help and encourage each other when the Cozy Bed Monster strikes.
Wrapping It Up
As much as you try, there’s no escaping The Cozy Bed Monster for life. He will always come back for more.
Your only chance of fighting him off is arming yourself with these easy to follow tips to wake up easier than ever.
- Turn off electronics at least 20 minutes before bed
- Make the room as dark as possible
- Create a peaceful sleeping environment
- Have a pre-bedtime routine
- Put your clothes out the night before
- Aim for 6-8 hours of quality sleep per night
- Never hit snooze
- Put your alarm on the other side of the room
- Quickly get out of bed
- Get a strong support system
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