Due to the busy lifestyle and late working hours, some people often work late and sleep very late, leading to a state of insomnia, sluggishness, and unwillingness to get out of bed early in the morning.
Because of this, many individuals try to run in the morning but still fail to achieve effective results. To address this issue, coaches provide guidance for those who stay up late, experience insomnia, or feel tired due to work pressure as follows:
- Shift Morning Exercise to Evening: After work, allocate 1 hour or 30 minutes for exercise.
- Take Short Naps in the Afternoon: Try to nap for about 10 minutes after lunch if you don’t have time for a long nap. Scientifically, a short nap with deep sleep is better than a long nap with shallow sleep[1].
- Utilize Office Time for Exercise: Make time to exercise at the office or perform chair exercises targeting muscle groups while sitting.
- Practice Yoga or Meditation: Engage in yoga or meditation to improve insomnia, promote deep sleep, relieve stress, and maintain a balanced diet.
- Foot Soaking and Massage: Soak your feet for better sleep and massage them to recover after exercise or work.
- Short but Effective Workouts: Your exercise routines don’t need to be long. Instead, focus on short workouts targeting specific muscle groups. For example: 4 minutes of jumping rope, 1-2 minutes of push-ups, 1-2 minutes of jumping jacks, and 1-2 minutes of pull-ups. Short exercises are beneficial for running muscle groups.
Always remember that the effectiveness of exercise is not solely determined by its duration but by targeting the right muscle groups, ensuring an adequate workout, and achieving high performance. Even with little sleep and exercise, you can make progress every day.