How to stop waking up your entire house when you go for the morning gym session

If you find yourself constantly waking up the household on your morning dash to the gym, here’s some simple tips to be more stealthy and quiet. 

We all know the moment of dread when you’ve successfully made it down the hallway, stepping around the creaky floorboards, only to knock over a mop or trip on something someone has forgotten to put away.

A collective groan is felt across all members of your household as you rouse them from their slumber. Not the ideal way to start the day.

Here are some top tips to avoid the 5am clatter of falling pots and pans as you reach for the water bottle.

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Master the art of walking quietly

Believe it or not, you might just be a stomper (often stompers don’t realise they have the affliction). Stomping usually occurs when you walk heel first and put your feet down with purpose, which can create a loud thud when you walk.

Dr. Najwa Javed, board certified podiatrist and founder of E’MAR, told Well+Good, “Heavy footfalls generally happen because you’re a “heel striker, meaning you land with the back of your sole followed by the rest of it.”

If you try to switch up your step and walk toe-heel, you’ll find it’s a lot quieter. “It’s almost like walking like a ballerina,” she says.

Also try to make sure you pick your foot up properly and gently put your toe back down, to avoid ‘shuffling’ noises.

Prepare the night before

Trying to find your fave pair of leggings amongst a sea of black polyester is a recipe for disaster. Get everything you need for your workout ready the night before so that you’re not rustling around for your earphones at an ungodly hour.

Also consider the habits you have in the morning and whether they’re loud. For example, if you always drink a litre of water, consider pre-filling a cup in the fridge so you don’t need to turn on the faucet and create noise.

Have an ‘illuminated space’

If there’s anything you need eyesight to do (i.e. double checking you’re using SPF not toothpaste) consider creating a separate place where you can have light. If you can avoid getting in the way of your partners’ circadian rhythms and keep the bedroom dark, they’ll love you for it.

Whether you have a room divider, spare room or are happy to just get changed in the kitchen or bathroom – you can create a situation that’s better than full-force LEDs.

Having adequate light is also important to avoid noisy fumbling, so do any more specific parts of your pre-workout routine with enough light to do it carefully and quietly.

Invest in an eye-mask

If for any reason you need to have light in the bedroom while you’re getting ready, try investing in an eye-mask. Not for you – but for your partner.

This is especially helpful for those who may live in a studio apartment or flatshare where there aren’t any alternate rooms to get ready in.

Consider a gentler alarm or earphone alarm

If you have to have an alarm, consider a gentle, rolling alarm rather than a blaring siren. Your household will be much more likely to drift back off if they don’t think the house is about to get evacuated.

There are new technologies constantly emerging to help people get up without waking a partner or child. This includes alarms that sound through earphones, rather than a speaker. You can also get vibrating watches that will give you a buzz when it’s gym time.

Fix creaky doors

You’re ready, have snuck down the hall and even managed to pick up your water bottle without a hitch. But at the last moment the front door jams and makes an awful screech as you ply it open and hustle out of there before you hear the complaints.

This is the moment where you realise it’s time to sort out your door. Try some lubricant on the hinges and tightening up the screws to make sure the door is in the correct position. If you’re still having problems, it might be time to call a specialist.

Put your shoes on outside

Avoid the clip clop of your trainers by putting your shoes on once you have exited your front door. On the way out, consider wearing socks rather than bare feet to muffle the sound of your footfalls.

“Grips socks help to not only muffle sounds and create shock absorption, but also reduce slippage,” Dr. Javed told Well+Good.

Be quick

According to SleepWA, normal sleep latency is between five and 15 minutes. The quicker you can get out the door, the quicker your household will be able to drift back off without interruption.

If you’re too slow, people sleeping near you will start to enter back into sleep, just to be woken up again and again, which could cause them to wake up entirely.