The Power of the 4:30 AM Wake-Up & 10 Simple Steps to Get You Started.
by Roxana Corradino
1. Get to bed earlyThe earlier the better. Try to turn in around 9pm or 10pm. Your goal is sleep quality not sleep quantity. Our brains need to complete four to five distinct sleep cycle phases each night for a good night’s rest, therefore getting to be early is a must.
If you are a night owl and going to bed early is a challenge start by creating a cozy evening quiet time routine to wind down: take a hot bath/shower, start an evening self- care routine, avoid social media and late-night TV binging, snuggle or play with with pets, or read a good book. Set a timer for yourself that reminds you it’s time to head to bed.
2. Don’t SnoozeWe all know the “just five more minutes” feeling. But resist the urge to snooze, it only makes you groggier and late to start your day. To ease in to waking up, set an alarm to play soft rising music or sounds of nature. It’ll help you wake up faster and avoid hitting the snooze button two or three times.
3. Try a “Contrast” ShowerNeed even more help waking up? Take a hot shower followed by a quick cold one, known as a contrast shower, the benefits are remarkable.
4. An Intention Set a goal this is a must, if you do not have a specific goal in mind you will go right back to bed. One must have a clear and focused purpose in mind in order to wake up early. This is the force that will make you jump out of bed. This is a time to work on you, strive to set bite size goals for personal, spiritual, emotional, and or physical development.
5. Create Your Own MottoLook, adulting is hard. Self-motivation is a powerful tool. Try coming up with a motto word or phrase that can help push or motivate you. My motto phrase is “Carve Out Time”. There is not enough time during the day, therefore, I “carve out time” for the things I am passionate about or things I want to accomplish.
6. Partner UpAn accountability partner could be your spouse, partner, or a friend. Someone you live with or someone you can just text to keep you on track.
7. Still in a Stupor Go outside, pick up the paper, walk the dog, step out onto your balcony, going outside and breath in the morning air will help you wake up naturally.
8. Indulge YourselfTender treats such as a hot cup of coffee, tea can be extremely beneficial in aiding in morning grogginess, with the extra time each day make yourself an extra healthy breakfast.
9. We aren’t playing catch up This is not a time to check email. Moreover, adding extra time in the morning is not for catching up with work responsibilities or projects. This is a time to dedicate for self-improvement.
10. Time to Write As productive as you can be, sometimes inspiration strikes us at the oddest times. Keep a journal next to your bed, write down any dreams or inspirations you had during the night.
