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How to be a morning person.

Struggle to get out of bed? You can train yourself to rise and shine.
Your alarm screeches and it’s still pitch black. Do you switch it off and drift back to sleep or bounce out of bed and pull on your workout gear?
The fittest people will get moving, says Emily Brabon, director of Original Boot Camp Australia. “We find the people who come to our 5.45am and 6am classes are a lot fitter than those in our later sessions,” she says. “They are driven enough to get themselves out of bed and to training because they want to look and feel a certain way.
“We lead such busy lifestyles now that if you don’t fit exercise into your schedule, it’s probably not going to happen later in the day when other things come up.”
Morning exercise has more benefits than simply getting it out of the way – it actually kick-starts your metabolism.
“When you do a vigorous session in the morning, your metabolism is raised post-exercise for up to 12 hours, which is going to make you more efficient at utilising stored fat,” says exercise physiologist Dr Jarrod Meerkin.
“At night your metabolism drops, so you are not going to gain the same benefits you would expect to achieve exercising at night as you would in the morning.”
That logic is hard to argue with, but if you’re not a morning person, how do you convince your bleary-eyed self that you really ought to get up and move?
Body-clock battle.
If you struggle to get up, you’re probably suffering sleep inertia. “It’s like you have this hangover of sleep that can take you a while to get going,” says Victoria University sleep psychologist Associate Professor Gerard Kennedy. “It can last for anywhere from a few minutes to half an hour.”
Lack of sleep is the number one culprit for sleep inertia, but if you’re naturally wired to function better at night, you might find an earlier bedtime hard to lock in. “There is actually a genetic predisposition and an innate tendency to be either a night person or a morning person,” says Dr Sarah Blunden, sleep research fellow at the University of South Australia.
The best way to reset our body clocks is via sunlight in the morning. When our retinas absorb light, our central nervous system receives the message that it’s time to get up.
“Exposing yourself to bright light actually suppresses your melatonin, which is your night hormone,” Dr Blunden says. “If you suppress it bit by bit each morning, it will kick in earlier at night so you can move your bedtime back.”
Associate Professor Kennedy says some people who struggle in the mornings take melatonin in tablet form. “You take it two hours before your desired bedtime to try to pull your body clock back in the direction of the dose of melatonin,” he says.
Changing your meal and social routines can also alter your body clock. “If you time your meals and have breakfast at 7am, lunch at 12 and dinner at 6.30 or 7pm, this acts as another signal to anchor your biological rhythms,” Associate Professor Kennedy says.
Rise and shine.
If you’re determined to be a morning person, you have to kiss the snooze button goodbye. “It’s better to set your alarm for the time you really want to get out of bed,” Associate Professor Kennedy says. “You need to mentally tell yourself before you go to bed, ‘I have to get up at this time’, rather than thinking, ‘When the alarm goes off I might get up, or I might turn it down’.”
It could also be worth turning up your alarm. “I usually put my alarm on loud if I have an important early start,” he says. Brabon, who gets up at 4am to set up for boot camp, says early risers need to be organised. “I have all my gym clothes laid out and I make sure my lunch is ready,” she says.
And she promises it does get easier. “The first two weeks are always the hardest,” she admits. “But it’s worth it – you’re up and you’re motivated to do something for yourself that puts you ahead of everybody else who is lying in bed.”

Two women return home to find apartment they rented out via online site Airbnb had been used by prostitutes as a brothel.

• Police bust sex workers in the act after trailing them to Stockholm flat
• Owners return from holiday to find pubic hair and used condoms inside apartment

Two women who rented out their apartment through the online service Airbnb returned to discover it had been used by prostitutes as a temporary brothel, it emerged today.
They arrived back after a month-long vacation to find a letter from police saying they had busted the sex workers in the act after trailing them to the property.
Inside, the owners found pubic hair, a plastic bag of used condoms and other detritus from a makeshift brothel set up by their guests, according to reports.
They had rented their flat in Stockholm, Sweden, via Airbnb, which matches people seeking short-term accommodations with those with rooms to let out.
One of the homeowners said the women had looked ‘very high class, with business suits’.
‘It was strange that they would rent an apartment when they clearly could afford a hotel,’ she told www.kernelmag.com.
‘We feel uneasy about being in our own apartment after this.’
It is believed from sources that the apartment owners do not want to pursue legal action, but are looking for compensation from Airbnb.
The prostitute bust, which came to light at the weekend, is the latest in a number of alleged horror stories involving apartments rented through Airbnb.
More…
Two French football stars to face trial for ‘soliciting an underage prostitute’
Gigolo PE teacher pimped out six women including his wife who also helped run his brothel
Running jokes in the U.S. involve meth addicts with stolen identities trashing homes and similar accusations are said to have emerged in London and eastern Europe.
According to The Kernel, some commentators believe the lack of regulation around private rentals could even be encouraging organised crime.
Since its launch in 2008 and subsequent steady growth, Airbnb has raised $120million in venture capital funding from investors such as Amazon founder Jeff Bezos and actor Ashton Kutcher.
In a statement, the company said: ‘We’re appalled to hear about this and we will work with the local authorities to investigate the situation.’We’re also providing ongoing support to the host. While this situation is being investigated, we can’t comment further.’

Growing number of women are asking for abortions to save money.

• Women requesting terminations because they cannot afford to raise baby
• Mental health problems rise linked to recession
• Women delaying beginning family because of tough economic climate

The recession has triggered more women to ask for abortions because they are so worried about their financial situation.
The ongoing downturn has led to more women considering aborting their babies because they cannot afford the costs of keeping the child, a survey of GPs discovered.
Women are also delaying beginning a family and there has been a rise in mental health problems, which the recession is being blamed for.The figures, reported in The Telegraph, make uncomfortable reading, as they highlight just how much the economic slump is affecting both married and single women who want to start a family or expand their brood.
The middle-class have been most affected, the survey of 300 doctors by Insight Research Survey Group has found.
The Telegraph reported that a fifth of GPs questioned said they had seen an increase in women asking for terminations because they were concerned about their financial status. Richard Kunzmann, the research manager in charge of the six-month survey, told the newspaper: ‘The middle class has been especially affected by the turbulence of the economic recession. ‘Among all of the conditions that were investigated, GPs routinely associated the increases they’ve seen with middle Britain.
‘It’s a particularly tough challenge for GPs who are faced with many patients who just need someone to talk to.
‘Their only real option in the immediate term is to prescribe medication, which of course is rarely the solution.’
A third of doctors reported that women had been putting off starting a family until their situation improved. Ann Furedi, chief executive of BPAS, (formerly British Pregnancy Advisory Service) told the newspaper that women often consider their financial circumstances when faced with an unplanned pregnancy.
She said on a national scale the rate of abortion for the under-25s has dropped but for the older age groups has increased.
Ms Furedi said that women wanted to wait until they felt they were in the best position to raise a child.
She said: ‘Women need abortion as a back-up for when contraception fails so they can ensure the timing and size of their families is what is right for them and their own personal circumstances.’
Abortion is legal up to 24 weeks gestation.
The survey by Insight Research Group reveals that more than three quarters of doctors believe people are less healthy because of painfully tight times.
Anxiety, alcohol abuse and stomach and digestive problems, had all risen too.
Of those questioned, 231 GPs linked the stress of the punishing economic climate to the rise of mental health problems.
More than half of these believed the biggest increase had been in anxiety disorders including obsessive compulsive disorder, anxiety and panic attacks, particularly among men.
More than three quarters of the 300 GPs surveyed believed that there had been an increase in new cases of mental health disorders linked to the stresses of the economic climate.
There has been an increase in serious alcohol abuse while the economic climate has led to more people quitting smoking, half of the GPs thought.
In a bid to cut costs, more patients were were cancelling sporting activities to save money, around two thirds of GPs said, blaming work pressures for them dropping exercise.

Four young Ukrainian women braved sub-zero temperatures today to go topless and climb the balcony of the Indian envoy’s residence in Kiev with placards pronouncing “Ukraine is not a bordello” and “We are not prostitutes”.

The quartet from Femen, a group famous for topless protests against everything from sex tourism to Silvio Berlusconi’s peccadilloes, were protesting the alleged tightening of visa rules by the Indian mission in Kiev for Ukrainian women in the 15-40 age group.

The women cited an Indian newspaper report published last week as proof that the mission had branded all Ukrainian women in the 15-40 age group as prostitutes.

The report said the ministry of external affairs (MEA) had instructed its missions in the central Asian republics, along with Russia and Ukraine, to re-examine the visa applications of women aged between 15 and 40 and reject those in which their reasons for visiting India sounded unconvincing.

The report suggested it was being done to keep sex workers from these countries from entering India, particularly with elections in five states round the corner. Both the MEA and the Indian mission in Ukraine have since contested the claim.

A senior MEA official said the report was “weird, if not mischievous and misplaced”.

“No such instructions have been issued. Visa officials are continuing to use their judgement in the issuance of visas, but there is no discrimination,” the official said, adding such restrictions would make every man a potential terrorist and every woman a potential sex worker.

Officials in Delhi said the Indian ambassador to Ukraine, Rajiv K. Chander, was not at his residence when the four women from Femen arrived in Indian attire and stripped to their waists before using a ladder to reach the second-floor balcony.

The women tied a banner in English to the balcony that declared: “We are not prostitutes”. They also carried placards in English and Russian that said “Delhi, close your brothels” and “We demand apologies”.

Police detained the four women, said to be in their late teens and early twenties, after they climbed down from the balcony. Other protesters, all fully clothed, waved the Tricolour and knocked on the doors and windows of the ambassador’s residence until they were detained by guards and taken away by police.