Why I Wake Up at 4AM Everyday (And Why It Changed My Life)

I’m well into my 40s, with three kids who seem to have an Olympic-level ability to stay awake. There have been nights where I’ve woken up early in the morning only to find they’re still awake from the night before.

That’s why I claim my mornings before the world stirs. On weekdays, my alarm goes off at 4:00 or 4:30 AM. Weekends are a little more relaxed — maybe 5:00 or 6:00 AM if I sleep in. I’m also in bed by 9:30 or 10:00 PM. This rhythm works for me, and it’s become my anchor.

Those early hours give me something rare: space. Space to think, to move, to breathe, and to prepare for the day. Here’s how I spend them:

• HRV Check – I use a heart rate monitor to check my Heart Rate Variability. It tells me how ready my body is for exercise.

• Meditation, Self-Reiki, or Self-Hypnosis – Depending on how I feel, I might calm my mind, solve a problem, or focus deeply on one idea. I always jot down insights afterward.

• Journaling – Using the Diarium app, I record reflections, intentions, goals, gratitude, and even requests to the universe.

• Exercise – Lately, I’ve been running. It clears my head much like meditation, and I often finish with fresh ideas I have to write down immediately.

When I skip my routine, I feel off. The chaos of life — kids, clients, calls, family — takes over before I’ve had a chance to center myself. These mornings help me start on my terms, grounded and ready.

If early mornings aren’t your thing, that’s okay. Try the same practices at night. Meditation, journaling, and exercise are flexible tools backed by science and proven to boost mental clarity.