England Coaching

But How?

Waking up at 4am can be challenging for many people, as it may disrupt your natural sleep pattern and leave you feeling tired and groggy throughout the day. However, there are a few things you can do to help adjust to this early wake-up time:

1. Create a consistent sleep schedule: Try to go to bed and wake up at the same time every day, including weekends. This will help regulate your body’s internal clock and make it easier to wake up at 4am.
2. Limit screen time before bed: The blue light emitted by electronic devices can interfere with your ability to fall asleep. Try to avoid using your phone or computer for at least an hour before bed.
3. Wind down before bed: Engage in relaxing activities before bedtime, such as reading a book, taking a warm bath, or practicing meditation or yoga.
4. Get regular exercise: Regular exercise can help you fall asleep more easily and improve the quality of your sleep.
5. Avoid caffeine (later in the day) and alcohol: Both caffeine and alcohol can disrupt your sleep cycle and make it harder to wake up early.
6. Use a wake-up light: A wake-up light simulates a sunrise, gradually increasing the brightness of your room to help you wake up more naturally and peacefully.

But Why?

There are many benefits to waking up early. Here are some of the most notable:

1. Increased productivity: Waking up early gives you more time to get things done, which can help you be more productive throughout the day.
2. Improved mental health: Studies have shown that early risers tend to be more optimistic and proactive, which can have a positive impact on mental health.
3. Better sleep quality: People who wake up early tend to have better sleep quality because they are more likely to have a consistent sleep schedule.
4. More time for exercise: Waking up early gives you more time to exercise before starting your day, which can help improve your overall health and well-being.
5. Reduced stress: Starting your day off on the right foot can help reduce stress and anxiety throughout the day.
6. Better time management: Waking up early allows you to plan and manage your time more effectively, which can help you accomplish more throughout the day.
7. Enhanced creativity: Studies have shown that waking up early can help enhance creativity and problem-solving abilities.

Overall, waking up early can have a positive impact on many aspects of your life, from your mental health and productivity to your overall health and well-being.

It is currently 4:30AM on a Wednesday as I am writing this. I woke up and drank water, caffeine and beta-alanine is starting to take affect and soon I will head down to begin my workout. This gives time for personal development with reading time, reflection time, daily planing, prioritize my physical health and in turn this gives aid to my mental health. My life has in fact changed for the better by getting up so early and getting so much done. Although it gets easier because of my purpose, 4AM is still early on days the pillow feels enticing.

Getting to sleep: My phone is set to remind me to begin winding down at 7:00PM, I also have melatonin I take depending on how I’m feeling (how tired I feel by that time). Tracking my sleep schedule and quality of sleep with my Garmin watch, I have noticed consistencies in my sleep/ wake pattern in relation to both quality of sleep and energy the following day.