{"id":333390,"date":"2018-10-18T13:00:29","date_gmt":"2018-10-18T20:00:29","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=333390"},"modified":"2018-10-17T18:13:28","modified_gmt":"2018-10-18T01:13:28","slug":"9-simple-steps-to-help-you-wake-up-more-easily-for-morning-practice","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/9-simple-steps-to-help-you-wake-up-more-easily-for-morning-practice\/","title":{"rendered":"9 Simple Steps to Help You Wake Up More Easily for Morning Practice"},"content":{"rendered":"

By Tucker Rivera, Swimming World College Intern.<\/em><\/p>\n

The alarm goes off \u2013 you ignore it. Your window is open, and you can\u2019t even hear crickets. Your heart has sunk, and in all honesty, you\u2019re very grumpy. Of course, nothing feels better than waking up before the sun rises; nothing feels better than jumping into 78 degree water when it\u2019s below freezing outside, nor is anything more enjoyable than driving with loud music so that you can stay awake at the wheel. Morning practice<\/em>.<\/p>\n

This is nothing new to you, but for some reason, you just can\u2019t get up. Today isn\u2019t your day, and you\u2019d rather do anything other than swim. Rather than resigning yourself to a day of misery, here is some good news. You can attempt to make those mornings a little bit easier for you \u2013 swimmers and taxi-parents alike. Here are nine of the simplest ways to have a better morning before morning practice.<\/p>\n

Step 1: Have a Bed Time<\/h2>\n

Arguably the most important segment of this article, committing to a bed time is the most significant factor in determining how easily you might wake up. REM cycles regulate when your body is most likely to wake up fully rested. The cycles range from roughly an hour to an hour and a half, meaning that you should schedule your nights so that you’re within shooting range of six, seven and a half, or nine hours of sleep each night. In doing so, you might be able to assure that your body is more biologically fit to wake up feeling rested every morning. Taking this into account before morning practices will drastically improve your alertness and ability to perform (and feel) well in the water.<\/p>\n

Step 2: Set Two Alarms<\/h2>\n
\"taper

Photo Courtesy: Makena Markert<\/p><\/div>\n

While having a regimented sleep schedule is useful, it is often hard to implement during the school year. Thus, setting two alarms is probably the easiest first step towards a smoother wake-up. While many athletes elect to set one alarm and \u201csnooze\u201d until the time is right, that\u2019s an extremely dangerous way to go about your morning routine – the best way to miss practice is to sleep through your alarms. In setting two, you not only lower the likelihood that you don\u2019t hear<\/em> an alarm but also raise the probability that you actually get out of bed.<\/p>\n

Step 3: Put your Phone\/Alarm Clock Across the Room<\/h2>\n

That\u2019s right, get your phone as far away from your bed as possible before going to sleep. Not only will this assure that you aren\u2019t on your phone before you fall asleep, but it\u2019ll also force you to get out of bed in order to turn it off. Once you\u2019re up and moving, it\u2019ll be much easier to convince yourself to stay<\/em> up and moving.<\/p>\n

Step 4: Turn on the Lights<\/h2>\n
\"light-bulb\"

Photo Courtesy: Max Pixel<\/p><\/div>\n

Whether it\u2019s your ceiling light or your desk lamp, turning on a light alerts your brain to stop creating melatonin, the hormone your body produces to regulate sleep and wakefulness. In doing so, your body naturally begins to start paying an extremely high level of attention to what\u2019s happening around you. This can trick your body (briefly) into a small fight-or-flight response, making your actions more purposeful in the initial moments of the morning.<\/p>\n

Step 5: Get a Wake-up Buddy<\/h2>\n
\"paltrinieri-detti-teammates-celebrate-italians-rio\"

Photo Courtesy: Rob Schumacher-USA TODAY Sports<\/p><\/div>\n

Ask your parents, your roommates, your teammates or anyone <\/em>to wake up at the same time as you do. Holding yourself accountable is difficult enough when you\u2019re fully rested, much less when you\u2019ve been thriving off of six hours of sleep for the past two weeks. Almost all tasks outside of the pool are easier to complete when you\u2019re working within a team. Having someone who can send you a text, knock on your door, or turn on your light removes some of the inherent introversion that occurs in our largely individualized sport. If others are willing to put in an effort towards your success, why shouldn\u2019t you?<\/p>\n

Step 6: Splash some Water in Your Face<\/h2>\n
\"naomy-grand-pierre-haiti-50-freestyle-rio\"

Photo Courtesy: Rob Schumacher-USA TODAY Sports<\/p><\/div>\n

A favorite technique for Haitian Olympian Naomy Grand’Pierre<\/strong> is to take step number two to the extreme. Not only does she get her feet on the ground, but she also takes her feet to the bathroom and splashes cold water in her face. This is a simple way to trick your body into think that it\u2019s ready to go. Grand\u2019Pierre claims that getting \u201cwater in your eyes\u201d is the most effective way to jolt yourself awake before you make your way to practice.<\/p>\n

Step 7: Live Somewhere Cold<\/h2>\n
\"image2\"

Photo Courtesy: Emily Grigsby<\/p><\/div>\n

This is completely arbitrary, but something about driving on icy roads with frozen nostril hairs and sub-zero temperatures seems to get people going. It also gives you an excuse to drink coffee at five in the morning (see step nine).<\/p>\n

Step 8: Find someone to drive you to practice<\/h2>\n

Hi, Mom!<\/p>\n

Step 9: Caffeine<\/h2>\n
\"coffee-generic-image\"

Photo Courtesy:wikimedia.org<\/p><\/div>\n

While caffeine isn\u2019t truly a necessity for success, it can surely be used as a wake-up tool. That being said, caffeine might be an even better<\/em> fit for the individuals who don\u2019t have the luxury of working out every morning (swim parents). As a grown adult with responsibilities and taxes and the like, chances are you\u2019re already getting plenty of sleep; that just means that you should have no problem taxiing your children across town every morning, right? You get so much sleep that you get up at 2:00 a.m. just for fun sometimes! Grab a soda, coffee or energy drink, and you\u2019ll be ready to go.<\/p>\n

A Sport Like No Other<\/h2>\n

Don\u2019t be mistaken: there will be moments where you\u2019re frustrated. Nobody likes<\/em> getting up early to work out. However, there is something to be said about people who are willing<\/em> to. Take this advice or don\u2019t; that\u2019s completely reasonable. But if you\u2019re consistently struggling to wake up, angry that you\u2019re even awake at such an ungodly hour, or worried that you could be doing better, these are among the easiest ways to alleviate those stresses.<\/p>\n

Athletes are a diverse bunch; however, few groups of athletes are regularly required to dedicate themselves to early-morning practices at the same level as swimmers. Morning training is an avant-garde event in the rest of the athletic world. In order to attend to our uniqueness, we\u2019ll have to work together to find ways to normalize the struggles that we might be going through. Brutal morning training is essential to the development of elite athletes. Regardless of the methods to your madness, it is clear that the simplest ways to learn your tendencies are to practice, to listen to and learn from your peers, and to commit yourself to the consistency that our sport demands.<\/p>\n

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

By Tucker Rivera, Swimming World College Intern. The alarm goes off \u2013 you ignore it. Your window is open, and you can\u2019t even hear crickets. 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