Go to bed between 8:30-9:00 and up at 4:00.
Weekday Schedule - In bed by 8:00pm. Up at 3:30am. In the gym pool by 4:30am. 1.5k - 2.0k workout done by 5:15am. Work at 6:00am. Home by 3:30pm. I have my garage setup for training. On the bike or treadmill by 4:00pm. Done by 5:00pm - 5:30pm
Weekends - Sleep in till 4:30am. Morning Stretch - Yoga for about an hour. Long morning bike, either on the trainer or outside depending on the weather. Next day sleep in till 4:30am. Morning stretch- Yoga follow by long run, indoors or outdoors, depending on the weather. Sometimes I’ll add an extra swim or short run, bike to my weekend workouts .
If I’m racing I reduce the my end of the week mileage and take a rest day before the race
No tricks to get to sleep early. I’ve always been a morning person.
I wish I had a good answer for this. I work day shifts and overnights so my sleep can be very erratic. When I have days off from work and I’m home I like to get to sleep at 10 and wake around 6:30 or so.
In bed at 10 pm, head on pillow at 10:00:05 pm, usually asleep before 10:01 pm. Up at 4 am. This is the schedule T - Su. I sleep in on Monday - up at 5 am.
I take after my dad and he was a four hour sleeper. I’ve been that way my entire life. I was actually sent to sleep clinic when I was younger because I could go days without sleeping. I still have those moments, but they give me drugs that work great. Once you pop the pill, you best be close to a bed cause you’re going down. I don’t take them all the time, just when I know my insomnia is back.
Normally in bed around 2-3am and up around 7am. If I sleep more than four hours, I seem to drag ALL day.
What REALLY sucks is that I seem to get tired at the moments I NEED to be awake.
Bed from between 9 and 11. Up at 5:00 work 7-5 or 6. No tricks to falling asleep. On feet all day with active job. I will fall asleep standing up if I’m up too late.
I go to bed at 9:30. Wake up at 7:00. Feels GREAT.
Eat a little cottage cheese or full fat yogurt at about 9:00. It has some tryptophan in it that will help you sleep. I also read for 15-20 minutes before I settle in.
In bed by 8:30-9:00, up at 4:45 most weekdays. I’ve done this for over four years, so it’s more or less on autopilot, though still painful. I find that if I go through the motions of waking up, getting dressed, and running, I’ll be actually awake by about the second mile of my run.
During the week: I go to bed around 10:30-11 p.m.; and then am up at 5 if I am riding in the AM; 6:15 if I am not.
Last night, off work at 1am, up again to go back at 0415. My training today will be awesome!!!
When I lived a normal life I would go to bed by 9 and get up at 0415 for swim practice. Non swim days I also went to bed early but slept later. Thankfully I’ve never had trouble sleeping.
Jodi
OMG. Sleep helps workouts? Next thing you’ll tell us you’re more alert, get sick less, and feel better during the day.
Wow, I’m an outlier. Bed around 1-2 AM, up at about 8:30 or so. But that’s due to working the sing shift. Next year it will probably switch to bed between 9-10 PM, and up at 4.
I sleep when it’s dark… So I get lots of sleep in the winter and not as much in the summer. And so goes my training schedule.
I used to go to sleep close to midnight or even later, and get up at 6:30.
I work until 7 or 8 pm most evenings. (I am one of the “1%”.)
Was always tired during the day and my workouts suffered.
And always had a big sleep deficit at the end of the week.
THEN I got a Zeo sleep machine (read DC Rainmaker’s review).
For the past 6 weeks I have been going to bed as close to 10 pm as possible.
The extra 1-2 hours of sleep per night have been extraordinary!
Am much more alert and composed during the day, my afternoon and evening workouts are much better, and I cruised thru my first IM.
I highly recommend the Zeo if you need convincing that your sleep quality can be improved.
Monk-like hours. Lights out 10pm or earlier and @ 5:30am. During Ironman training usually lights out @ 9:30pm and a cat nap in my office during the day or go home for lunch and sleep for 10-15 mins.
Usually in the bed between 8-9 and up by 4:30 M-F, meet the training partner by 5:15. Try to sleep until at least 6 on the weekends this time of year to catch up a little.
I’m trying like crazy to make myself more of morning person… and it’s working (well, I’m not really happy about getting up in the AM, but I do it and it’s getting easier).
I turn off the TV at a certain time. Turn off the computer at the same time. Do other things for an hour then go to bed. Read if I’m still not falling asleep.
Then in the AM when my alarm goes off at 5:15 AM the first thing I do is take a 3-4 very deep breathes. Then turn off the alarm/hit snooze. It’s hard to fall back to sleep. When I started getting up at the same time every morning, going to bed at the same time was easy. Now I’m waking up at 5-5:15 w/o the alarm. Even this morning when I didn’t need to get up early I woke up at 5:11. Got up did a few things, then went back to bed about 6:30 for another hour of sleep. It was awesome!
Sleep at 11:30 p.m. and up at 8:30 for my 9 am class. I prefer to study in the evenings instead of during the day. Train between class and/or late afternoon.