How to get enough sleep when you train early

Quick answer

Work back from your wake time. Get training kit ready the night before and move bedtime gradually earlier if your starts are changing.

Build the schedule backwards

Start with the session time and subtract the commute and whatever you need before leaving. Then protect enough time to sleep. If several starts are moving earlier, bring bedtime forward gradually. Athlete sleep guidance calls for individualising sleep around your needs and training load.

Make the morning simple and review the week

Put clothing, keys and a bottle together and set the alarm before lights out. After a week, review daytime sleepiness and how your sessions start. If early starts regularly cut sleep short, move a session when possible or adjust bedtime. Get persistent sleepiness checked.

Keep reading

• Tired after eight hours of sleep: what should you look at?
• Vibration or sound: which alarm works for your mornings?
• RISE vibrating alarm wristband

Sources

• BJSM — Sleep and the athlete: expert consensus