RISE & SHINE

If you’ve got to get up early, use the tools at your disposal to make it easier

1. OPEN THE CURTAINS

Light is the strongest synchronising agent for the circadian system, so as soon as you can, throw the curtains open and let your eyes drink in that light.

2. EAT UP

“Get some food and drink in you straight away – including caffeine,” says Dr Homer. “Light, food and caffeine are all triggers that set your physiological systems to wake-up mode.”

3. RECOVER RIGHT

“After an early session,” says Gabriel, “make sure your next few sleeps are good quality, and consume some high-quality nutrients within a few hours of the training session.”