Waking up at 4 AM isn't inherently healthy or unhealthy; it depends on whether you're getting enough quality sleep (usually 7-9 hours) and feel rested, as it can offer benefits like quiet time, improved mood, and focus, but forcing it without sufficient rest leads to sleep deprivation, increased stress, poor cognition, and a weakened immune system, especially if you're naturally a night owl. It's healthy if it aligns with your body clock and allows for adequate rest, but unhealthy if it causes fatigue and disrupts your circadian rhythm, potentially increasing health risks like heart issues.
In humans melatonin has diurnal variations. The hormone secretion increases soon after the onset of darkness, peaks in the middle of the night, between 2 and 4 a.m., and gradually falls during the second half of the night (figure 3).
A transition or change is coming.
Waking up when 4 am hits is a huge sign that an important life or spiritual change is on the horizon. The dark, quiet hours of 4 am are perfect for reflecting on your purpose and putting together the puzzle pieces of what's next.
Up in the Middle of the Night? How to Get Back to Sleep
The "3-2-1 Bedroom Method" (or a variation like the 10-3-2-1 rule) is a sleep hygiene strategy to improve rest by staggering when you stop certain activities before bed: stop heavy food/alcohol 3 hours before, stop work/mental stress 2 hours before, and turn off screens (phones, TVs, computers) 1 hour before sleep, creating a better wind-down for your body.
Risks: If you sacrifice sleep to wake at 4 am, it can cause cortisol imbalance, fatigue, and poor focus.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
Proponents of the conspiracy theory believe that at 4:00 AM on November 6, 2024, the universe split into two alternate realities.
Legacy of Early Rising
God told Moses to rise early to present himself before Pharaoh and require the release of God's people (Exodus 8:20; 9:13). Later, he would rise early to inaugurate the covenant between God and his people at Sinai (Exodus 24:4; 34:4).
The number 4 is associated with the four corners of our being - the physical, emotional, spiritual, and mental. It urges us to pour effort into each of these areas to achieve overall stability and strength. By nurturing these aspects of ourselves, we can take risks and pursue our goals with confidence.
Daily Habits to Lower Morning Cortisol
Even with gentle activities like yoga or brisk walks, exercising in the morning can help lower cortisol levels. A balanced breakfast with complex carbohydrates, protein, and healthy fats can provide sustained energy and prevent cortisol spikes.
Hormonal imbalances show up as symptoms like fatigue, mood swings, weight changes, irregular periods, skin issues (acne), hair changes, sleep problems, brain fog, low libido, digestive issues, and temperature sensitivity, affecting energy, body functions, and mental well-being, often linked to stress, thyroid, or reproductive hormones.
The 10-3-2-1 sleep method (often 10-3-2-1-0) is a simple pre-sleep routine guiding you to stop certain activities at specific times before bed for better rest: 10 hours without caffeine, 3 hours without food or alcohol, 2 hours without work, and 1 hour without screens (phones/TVs), with 0 snoozes in the morning, helping to naturally wind down for sleep.
The circadian rhythm is typically at its lowest point around 4:30 a.m., making it a natural time to wake up. Waking up at this time aligns with the body's natural sleep-wake cycle, which can lead to improved mood and alertness.
Waking up when 4 am hits might mean that your spirit guides are sending you important messages or guiding you towards your purpose. Spiritually, 4 am is when the physical and spiritual realms are the closest. Write down any messages you receive at 4 am. Harness the calm energy by meditating and centering yourself.
Most high performers wake up to 4 a.m. This particular morning time sets the right environment to wake up with a focused, productive mind. This early morning ritual has many benefits. It grants extra quiet hours for meaningful work. Moreover, you will have better mental clarity and self-control.
For example, if you find yourself waking up between the hours of 3-5am each morning, you may have underlying grief or sadness that is bothering you or you may have a condition in the lung area.
The classics usually associate anger with the Liver, which is why the Liver is the General, but in fact [the emotions of] the Liver include melancholy, hatred, neuroticism, and all the Seven Emotions 七情.
In his piece, he revealed that through his years of research, he's found that rumination is the biggest thing that causes poor sleep. He says that being worried about something at night has affected his own ability to fall asleep.
You want to be facing (but not directly facing) the door, not have it opening along the same wall as your head, and according to Suzanne not beneath a window either. 'Locate the bed on a solid wall and always factor in a tall, comfortable headboard,' she continues.