Challenging Myself to Wake up at 4 am Every Day

Waking up early is the key to getting things done. I’m telling you, I know it’s hard to wake up and work, but when you do, come back and thank me.

I am done with work by 9 am when I wake up at 4am. I end up not having any work to do for the rest of the day. Which allows me to focus on spending time with friends, chilling by the pool, or reading. Sometimes I relax for the whole day after completing my important tasks in the morning.

I’m not gonna lie, I’ve just started this early wake up call stuff, I used to wake up early and go all in everyday however, I’ve lost motivation recently so now, I wake up early, pray, and then go back to sleep.

I challenged myself for 30 days to wake up at 4 and work. It’s been an amazing journey so far, and I recommend this to everyone. Trust me, it’s the best thing you can do for yourself.

This morning, I decided to go all out and set a challenge for myself for the rest of the year. My goal is to wake up early every day of the week for the rest of the year.

No breaks.

I find that when I take a break to sleep in, I struggle to get back on track.

So, here’s the plan:

• Wake up 4
• Pray
• Journal
• Stretch
• Drink water
• Work
• Three or four deep work sessions
• Done by 9
• Shower
• Eat
• Go to the gym
• Relax and read
• Swim
• Eat again
• Relax and read
• Go for a a walk
• Hang out at the park or mall
• Shower
• Sleep by 9pm

Back at it again!

This is a really powerful routine, and trust me you’ll get so much done in this time.

The Benefits of Waking up Early:

Waking up early is often touted as a key to success, productivity, and overall well-being. While the early bird may catch the worm, the benefits of rising early extend far beyond mere productivity. Here’s a comprehensive look at the advantages of waking up early, supported by research and studies.

Enhanced Mental Health

One of the most significant benefits of waking up early is its positive impact on mental health. A study published in JAMA Psychiatry found that individuals who wake up one hour earlier than usual, without sacrificing sleep, may reduce their risk of major depression by 23% compared to those who prefer to sleep in. Researchers analyzed data from nearly 840,000 people and noted that early risers showed lower rates of depressive symptoms, suggesting that an earlier wake-up time can lead to a more positive outlook on life

Improved Productivity

Waking up early gives individuals a head start on their day, allowing for uninterrupted time to focus on tasks. Early mornings can be the most peaceful hours of the day, free from distractions. A study conducted by researchers at the University of Westminster found that early risers tend to be more productive and organized. They often plan their day ahead, which can lead to better time management skills and increased efficiency throughout the day

More Time for Exercise

Early risers often find it easier to incorporate physical activity into their daily routines. Morning workouts not only boost energy levels but also release endorphins that enhance mood and reduce stress. According to Healthline, getting your exercise done in the morning helps prevent the temptation to skip workouts later due to work commitments or fatigue

This consistent routine can lead to improved physical health and well-being.

Better Sleep Quality

Research indicates that individuals who wake up early tend to go to bed earlier, resulting in longer and better-quality sleep. A consistent sleep schedule helps regulate circadian rhythms, leading to more restorative sleep cycles. The National Institutes of Health highlights that good sleep hygiene is crucial for overall health, including cognitive function and emotional regulation

Increased Time for Self-Reflection

Waking up early provides precious moments for self-reflection and mindfulness. This quiet time can be used for journaling, meditation, or simply enjoying a cup of coffee in peace. Engaging in mindful practices can enhance emotional intelligence and resilience, allowing individuals to approach their day with clarity and purpose.

Enhanced Academic Performance

For students, waking up early can translate into improved academic performance. A study published in Sleep found that students who rise early tend to have better grades and are more engaged in school activities. The extra time in the morning allows for studying or completing assignments without the pressure of impending deadlines.

Better Eating Habits

Early risers often have more time to prepare healthy meals rather than opting for quick, unhealthy options due to time constraints. Starting the day with a nutritious breakfast has been linked to better concentration and energy levels throughout the day. Research shows that individuals who eat breakfast regularly are more likely to maintain a balanced diet overall

Reduced Stress Levels

Waking up early can lead to lower stress levels throughout the day. By having extra time in the morning, individuals can avoid rushing through their routines and facing a chaotic start. A calm morning routine sets a positive tone for the day ahead, reducing feelings of anxiety and overwhelm.

Cultivating Positive Habits

Establishing an early wake-up time encourages discipline and consistency—two essential traits for personal growth. A study examining morning behavior change found that implementing simple wake-up tasks led participants to develop productive habits more effectively . This discipline can spill over into other areas of life, fostering a sense of accomplishment.

Conclusion

Waking up early offers numerous benefits that contribute to improved mental health, productivity, physical fitness, and overall well-being. While it may require some adjustment initially, the long-term advantages are well worth it. Embracing an early start can transform your daily routine and enhance your quality of life.

Recommended Readings

To further explore the benefits of waking up early and cultivating positive habits, consider these insightful books:

"The Miracle Morning" by Hal Elrod: A guide on how waking up early can transform your life.

"Atomic Habits" by James Clear: Insights on building good habits and breaking bad ones.

"The 5 AM Club" by Robin Sharma: A motivational read on how rising early can lead to extraordinary success.

"The Power of Habit" by Charles Duhigg: An exploration of how habits work and how they can be changed.

"Morning Miracle: How to Transform Your Life Before 8 AM" by Jeff Sanders: Tips on creating an effective morning routine.

By understanding these benefits and incorporating them into your life, you can harness the power of waking up early for a healthier, happier existence.

Citations

Harvard Men's Health Watch. (2021). Waking up one hour earlier than usual may reduce depression risk.

NCBI. (2022). Using Wake-Up Tasks for Morning Behavior Change.

Sleep Journal. (1997). Morning Work: Effects of Early Rising on Sleep and Alertness.

PubMed Central. (1997). Morning work: effects of early rising on sleep and alertness.

Time Magazine. (2022). Why Waking Up Earlier Isn't Necessarily Better.

Virgin.com. (2022). Is waking up at 4am really the secret to being a successful person?

Healthline. (2022). 10 Reasons to Get Up Early — Since Early Rising Isn't Just for Birds.

Would you try this challenge?