GMR Sleep Series: Team’s early morning routine

RICHMOND, Va. (WRIC) — All this week, the Good Morning Richmond team is talking about sleep. Do you get your 8 hours every night? It’s one of the questions the early crew gets because of their unusual shift.


The first time you’ll see Morgan, Amanda, Whitney, Evanne, Matt, Katie and Roxie live on 8News each day is dark and early at 4:26 a.m.

Before the newscast, they’re meeting with producers (who’ve already been working for hours), going over scripts and doing their hair and makeup.


But here’s what they’re doing before they even step foot in the station.


GOES TO BED: The goal is 8 p.m.

FIRST ALARM RINGS: Morgan wakes up at 2:11 a.m.

MORNING ROUTINE: After he “grunts” from his “achy joints,” Morgan brushes his teeth, electric shaves, showers, shaves a second time with a straight razor, puts a little pomade in the hair and dries it. He puts his breakfast (which he makes the night before) in a lunchbox and zips to Wawa to meet up with Matt. They catch up with the Wawa staff and Morgan grabs a 24 oz. hot coffee — 1/3 decaf, 2/3 hazelnut with light vanilla creamer.

He calls producers as he drives to the station to get a jump start on the day. Once he’s there, he has a cereal bar and apple slices. After the show, it’s a toasted whole wheat English muffin with light cream cheese and turkey sausage.




GOES TO BED: Amanda naps in the afternoon and then goes back to bed around 9 p.m. She sleeps in a split shift.

FIRST ALARM RINGS: Her alarm is set for 2:09 a.m.

MORNING ROUTINE: Amanda makes sure her makeup and heels are in her bag (she goes to work in moccasins) then “sprints out the door” like she’s :on fire” and heads into work. No coffee for her. Amanda quit caffeine about a year ago, saying she didn’t like relying on it to get her through the morning. She usually doesn’t eat breakfast until after the show.


whitneyGOES TO BED: Aims for 5 or 6 p.m., but sometimes stays up until 9 p.m.

FIRST ALARM RINGS: 2:22 a.m. (her lucky number is 22). Hits the snooze button several times.

MORNING ROUTINE: Grabs the lunch (usually sandwich, fruit and popcorn), gym bag and purse she packed the night before and heads off to work. Fun fact — Whitney doesn’t drink caffeine. All that energy and enthusiasm you see on TV is natural. Her morning drink of choice is a green spinach smoothie.


GOES TO BED: Usually around 10 p.m., but if she naps during the day, it can be as late at midnight.

FIRST ALARM RINGS: Evanne’s first alarm is set for 1:50 a.m. She hits snooze (usually several times). She sets about 20 alarms on each of her cell phones…just to be safe.

MORNING ROUTINE: Even before she gets out of bed, Evanne is on her phone, checking social media accounts, emails and reading overnight news. Once she’s in the car, she flips on the Pitbull station on Sirius XM and jets to work.

She usually waits to have coffee during the two hours between Good Morning Richmond and 8News at 9, but if she’s seriously dragging, she’ll pick some up on her drive on.




GOES TO BED: Katie usually naps in the afternoon from roughly 2 to 4 p.m. Then wakes up, makes dinner, hangs out and is back in bed by 9 p.m.

FIRST ALARM RINGS: The alarm goes off at 2:20 a.m., but she hits snooze a few time before getting up at 2:40 a.m.

MORNING ROUTINE: Katie freshens up, picks out an outfit, does her makeup at home, packs up the lunch she made the night before and heads off to work. Once there, she makes some coffee in her Keurig. Later in the morning she’ll graze on her lunch of carrots, snap peas, a banana with almond butter and string cheese.


GOES TO BED: Shoots for 9 p.m., but with his daughter’s softball commitments, sometimes that means bedtime becomes 10:30 p.m.

FIRST ALARM RINGS: Matt doesn’t hit snooze — EVER. He’s up and moving at 2:25 a.m.

MORNING ROUTINE: No breakfast food for Matt. But he does meet up with Morgan at Wawa to grab the largest coffee they offer and an orange juice. He sips the OJ on his drive to work and sips the coffee throughout the broadcast.


GOES TO BED: Around 6 p.m., but it typically takes her an hour to fall asleep.

FIRST ALARM RINGS: It buzzes at midnight. Roxie then starts reading overnight news and listens to police scanners. She actually gets up and moving between 1 and 1:30 a.m.

MORNING ROUTINE: Roxie has two cups of coffee — one as she’s getting ready and one she takes to-go and sips at work. Her breakfast varies. Sometimes it’s salad, quinoa or veggies. Other mornings it’s more traditional breakfast food like cereal, fruit or a granola bar.


We want to know — how many hours of sleep do YOU get each night? Answer our poll question by clicking HERE. The results will be revealed on Good Morning Richmond on Friday.

Throughout the week, our sleep series continues. We’ll share apps that can help at bedtime, detail some of the most common sleep disorders and what doctors say an ideal sleeping environment looks like.

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