Welcome to the 4 a.m. Club
Wait, hold up -No! You don’t have to be part of the 4 a.m. club.
I know social media has made such a fuss out of it. Successful people wake up at 4 am and so if you want to be successful you must wake up early.
First of all, you need to look at who is getting up at 4 am. Most of the examples given reside in the US with some examples in Europe and for that region it makes sense to get up early and get a head start before the market opens and every one else is awake.
Many successful entrepreneurs I know are night owls and prefer the solace the night brings to get their work done… especially those living in the Middle East and happen to work in the financial market then their work doesn’t really start until 5ish p.m. when the US opens.
So what’s the deal? Myth or necessity?
I personally shifted from being a night owl to an early rise. Getting a fresh head start allows me to accomplish a lot of work both mentally and physically before tackling the day to day.
Feeling productive is never stronger than when I’m done with my morning rituals because as soon as the clock turns 7 a.m. everybody starts to wake and “things” just come your way.
Should you choose to be part of the 4 a.m. club, take my advice and note that you will have to become part of the 10 p.m. club. One won’t go without the other and here is the magic that happens early in the morning:
If you feel groggy, lethargic and foggy during the day, it’s not just because you are tired and didn’t get enough sleep but rather because your circadian rhythm is out of tune!
Circadian rhythm = internal biological clock, originating from “circa diem” in latin meaning around the clock where our bodies have a natural cycle of sleep and alertness.
It is possible to train this cycle but it’s also sensitive, and easy to disrupt in the sense where naturally your body prepares to wake up at around 4:30 a.m. as your body temperature starts to rise.
Close to 7 a.m Melatonin secretions stops and you are ready to hit your highest alertness closer to 10 a.m.
So why do you feel groggy? Because of sleep inertia. Your brain and body have sleep cycles. when you snooze your alarm in the morning, you are forcing your body and brain to go back to sleep when it’s actually time to wake up -leaving you all day in a state of jet lag… and no; there is no amount of coffee that can get you out of sleep inertia. In fact the only thing that can undo it: is a cold shower.
Here’s how to avoid sleep inertial and start building your way into the 4 am club:
Sleep early: Start gradually. Go to bed 10 to 15 minutes sooner than usual this week and work by increments of 15 minutes each week.
Set your alarm, subsequently, 15 min sooner and practice getting up as soon as it rings. No snooze.
Sit up, get up, stumble out of bed if you have to but get up.
Move, even if still in your pajamas, night gown or naked -which ever way you sleep… move about. Ideally get dressed and go out for a 20 to 45 min walk.
Coffee: Get back home and savor that cup of java, by that time your body is in tune with nature, melatonin secretion is reduced or stopped and you’re kick starting testosterone and cortisol secretion naturally -your body doesn’t need coffee to wake up. Cafein at this stage become a pleasure and added alertness.
Go Slay Your Day, then repeat.
Here’s Good News: You Can Make It.
A perfect addition to this routine is introducing journaling and meditation and for more on how to build a solid routine. Get in Touch and we can work together to Welcome You to the 4 a.m. Club.
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Written by Tarek Azmi.
Founder of Here’s Good News, a training and development company dedicated to your personal and professional growth, offering learning modules, coaching sessions and personal training with this blog and the podcast to motivate and drive you to TAKE ACTION!
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