August 13, 2021

You don’t need to be Superhuman or outstandingly smart to get up at 3AM. You just need a little bit of discipline to go to sleep at the right times and also a little push to get up in the morning. Whether you want to be more productive or need to adapt to weird new working times, getting up at 3AM is simple, it just takes a few days to get used to, so let’s start.  


1. Enough Sleep

Yes,  you still need your 6-8 hours of sleep. It’s not like your body and brain suddenly recover throughout the day. By trying to go to bed at 10PM and then get up at 3AM will only damage your brain in the long run and chances are, you will feel like crap throughout the day. 

I cannot stress enough how important it is that you get enough hours of good quality Sleep.

2. Shifting your Sleep Rhythm

With that being said, the solution is to shift your Sleep Rhythm. Some people can change their Rhythm what feels like on command, but for most of us normal people, it will take 2-3 days and for some maybe even a week. 

The important part is going to bed even if you still feel fairly awake and even if you don’t fall asleep for a while. Your body needs to rest!

It will feel weird going to bed at 7 or 8pm at first, but it’s gonna become a habit if you do it a few times and your inner clock will adapt itself over time. Naturally, you also have to structure your evening around your new sleep rhythm or it will just crash eventually.  Try to do the dishes immediately after eating and brush your teeth at the right time and you should be good. Maybe do a small breathing exercise before going to bed if that helps you calm down.

On a side note, one Sleep Cycle takes about 90 minutes, take that into consideration when deciding for a time you want to go to sleep. It’s also really helpful to note how long it usually takes for you to fall asleep. The human body is really precise in the times it falls asleep and wakes up. I was impressed to see the time between my last time looking at the clock in the evening and the first time in the morning was most of the time between 7 hours and 45-55 minutes when I wrote this down every day for a month.

3. Get up in the morning

It can be hard to get out of bed sometimes, the key thing here is to remember the reason why you want to get up, or rather, what it is you want to do in the few hours before the sun rises. Inspiring, right? The more precise you are, the better. Figure out a little plan of what exactly you want to do in the morning in the evening. So when you wake up, your brain remembers “Oh hey, it’s time to do X thing”. 

Also make it clear to yourself why you want to do this so early in the morning. Because you feel more animated in the morning? Because your neighbour doesn’t blast heavy bass during that time and that makes it easier to focus? A side hustle? Just a new job you got?  Think about it.

Did you know your body needs water to survive? Well, in the morning we’re really dehydrated and might not even notice immediately. To feel a little more energetic, drinking a sip of water should be one of the first things you should do in the morning, or you’ll notice eventually how your body starts feeling tired again. 

The first step in the morning is said to be crucial and it’s true, don’t just go back to sleep after waking up. Put your alarm somewhere that forces you to stand up, so you get your blood flowing immediately. Start up the gears in your brain by solving a few math equations before unlocking your phone (I use Alarm Clock Xtreme ) or something similar. Maybe do a few pushups, jumping jacks or burpees, whatever works for you to activate your brain and body.

I would also strongly advise against caffeine, as it devastates your body and brain slowly over years, but hey, that’s up to you to decide. 

4. Falling Asleep

Falling Asleep when the sun is out can sometimes be harder than getting up, so there is something I want to mention.

First of all, if possible, turn your room completely dark, or as dark as possible, so your brain can start producing melatonin efficiently. If you didn’t know, by looking at light sources, especially blue light, your brain stops producing melatonin temporarily and needs some time to start up the production again, so keep your phone away! 

If you don’t have enough protection against sunlight in your room (sounds like a vampire or something), maybe getting a sleep mask is worth a consideration. 

For the same reason, maybe read a book or just listen to a podcast or audiobook as the last thing you do in the evening.

5. Keep the rhythm

Consistency is the word we’re looking for. Look, maybe you don’t need to do this on the weekends, but try to not mess up your rhythm too badly, if you want to keep the rhythm on Monday. It can take a bit until your inner clocks adapts to your new rhythm and it’s fine if you sleep in at first, but like they say “if there’s a will, there’s a way”, so give it one or two more shots if you don’t get it down immediately.

It can be hard at first, I’m sure you can get used to it. And if you think it’s not for you, that’s fine too. In the end, you know how your body operates better than anyone else. 


What to Remember

To get up at 3AM in the morning, you will need to shift your sleep rhythm a few hours back and make yourself clear why you want to get up this early. Get the gears going and the blood flowing by doing a few small exercises, drink water and make sure to act like a vampire in the evening.

I wish you good luck on your little experiment and restful sleep.

1 Comment

  1. Robertsandy

    In it something is. I thank for the help in this question, now I will not commit such error.


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