Waking up at 4 am every single day could be a daunting task. You want to feel both energized and amazing. Like most successful people, 4 am is being cited as the time that can even draw you to the right passion. But the problem is resisting the urge to stay in bed after the alarm snooze. Even if you don’t hit the 4 am mark, keep trying, one of these days you will succeed by incorporating these tips as habits into your life.
The early bird catches the worm. Have you wondered why? Having a competitive advantage over others in the day is mainly determined by how well you plan for the day and this can be achieved if you advance in the journey.
Waking up early can be a struggle especially when the thoughts of sleep seem to be much more pleasing. Rising up at 4 am takes commitment, but it is possible to turn on a new leaf. Waking up at this time boasts health benefits, including an improved concentration, retained energy, higher performance among others. Here are 7 simple steps to help.
7 Tips For Waking Up At 4 am And Conquer Your Morning
1. Improve Your Bedtime Routine
Chances are that you have tried the constant use of a snooze button but nothing seems to improve and the zombie routine is getting out of hand.
It begins with figuring out diverse reasons why you can’t wake up and what you can do to help yourself. In your quest to wake up as early as 4 am, you can sabotage your efforts without even realizing it.
To improve your bedtime schedule, try to engage in something relaxing before, probably reading or taking a bath. This gives you a comfortable night as well as a refreshed morning feeling to conquer your day.
2. Get On A Sleeping Schedule
Would you consider waking up before the rooster crows? That’s what many successful entrepreneurs do. Like successful people do, waking up at 4 am keeps you ahead by putting you in the right time frame for work, business and your personal schedule for the day.
To establish a firm sleeping schedule, the consciousness of going to bed and waking up at the same time is a must. You need to also consider the hours of sleep needed for a convenient rest in order to maximize your potential to achieve this result, thus waking up at 4 am every day.
Your days off work shouldn’t be an exclusion since you are trying to follow a pattern to form a new habit. Stick to the sleeping schedule and eventually, your body will naturally wake up at 4 am. It takes a bit of time and effort to reset your body to wake up at a specific time, but once you do, you might even start waking up before your set time.
3. Distance The Alarm Snooze From Your Bed
Most often the urge to stay a bit longer in bed is much enticing. Tempting as that snooze button could be, you need to master self and ride over the challenges.
Falling back asleep after waking up, termed as sleep fragmentation, causes you to run down. According to research, sleep fragmentation causes daytime sleepiness and decreases performance. If you are fond of hitting the “snooze” button, try moving it away from your bed so you will need to rise up and turn it off.
Moreover, deciding to stay in bed a little longer distorts the sleeping schedule you have set for yourself.
4. Check Your Diet, Eat Better!
Eating healthy meals increases the chances of better sleep and boosts your energy. Difficulty in waking up isn’t just about your love for sleep and hatred for the early mornings.
Your diet plays a major role as well. Aim for a well-balanced meal full of foods, like fruits and vegetables, whole grains and low fatty acid foods that increase your energy to improve performance throughout the day.
Avoid the excessive intake of caffeine and junk foods as this is detrimental to your health and makes you feel drowsier. Drinking water is very important especially when you rise up in the early morning. The body is dehydrated and this causes fatigue, so taking in much can boost your energy.
5. Regular Exercise
Engaging in exercises has proven to improve sleep and conditions that cause some of the common sleep disorders such as depression, anxiety and sleepiness. Exercise may take the form of taking a walk through the woods during the day, yoga or a simple meditation can enhance a better night sleep as well as greater alertness during the day.
Exercising outdoors is a great deal as you are exposed to natural light, which is an important element to help the body establish a good sleeping cycle to complement your sleeping schedule as planned.
6. Hook On To A Persistent ‘wake-up’ App
Not everyone is a morning person. If waking up at 4 am is a big blow, try using a persistent waking-up App. This tip is much helpful when you have a specific reason to wake up from bed.
Usually, you can customize these apps to suit your preference. For example, the Alarmy App can be customized for one to solve math questions, take a photo or even shake your smartphone a number of times before you are allowed to turn off the snooze button. Isn’t this much helpful?
By the time you have worked your way out through any devious means you have set for yourself, you will be much awakened and the feeling to stay in bed for a while will no longer exist.
7. Establish A Morning Ritual That You Enjoy And Look Forward Always
Waking up at 4 am to meet a new day of work and chores is something that many people dread facing. But if you create a daily morning pattern by choosing activities that are pleasant, you will always be eager to wake up and it is much easier in this manner.
This could be reading your favourite journal while you sip a juice, watching a TV Show or reading your goals. It could also be listening to your favourite song. This places you on a good start because of the song’s positive emotions. Enjoying these activities always at 4 am will build in you a craving desire to rise up each day to get them done. This is one of the few morning brain exercises It also sets you on a good path for the day and releases early morning anxiety too.
It is possible to wake up at 4 am but note that training yourself to wake up at that time will take time, so don’t expect an instantaneous change. Try implementing these small tips into your daily routine and it will go a long way to get rid of your daily morning fatigue so you can be up and alert for any busy schedule.
If you also worry about having a sleep disorder or any medical condition contributing to you not being able to wake up early, it is best you see a doctor. These tips need a lot of practice and consistency, see them as building a new habit. Which is your favourite and much easier to work on? Let me know in the comment section.