3 Habits To Sleep Like A Baby & A Secret Trick To Wake Up Early

Imagine waking up early every day and working on a project or learning a skill for 1 hour first thing in the morning.

That can completely transform your life.

But waking up early is a struggle for you.

You set the intention to do something productive first thing in the morning and set the alarm to 5 AM.

But when the alarm rings, your mind tells you, “Let’s sleep ten more minutes.”

So you hit the snooze button and go back to sleep.

When the alarm rings after the 10-minute snooze, you snooze again!

After hitting the snooze button multiple times and waking up late, you regret your action.

If this happens to you all the time. This article is for you.

I made 80% of my progress in the early hours of my day.

I wake up at 4 AM. I write for 45 minutes. After writing, I hit the gym and work out for 30 minutes.

By simply doing this consistently, I was able to grow 5.3k followers on Medium and build a body like this…

Today, I’m gonna share with you my unique method to wake up early. I call it The 4W Method.

But to make use of this method. You need to first fix your sleep.

Yes, the primary reason you’re not able to wake up early is your poor sleep routine.

You don’t sleep and wake up at the same time — you messed up your circadian rhythm.

When you go to bed, you struggle to sleep, so you scroll until you feel like sleeping.

If you solve these two problems, you can massively improve your sleep quality.

To do this, all you have to do is build the following 3 habits.

Habit-1: Exercise

The reason you struggle to fall asleep is because you haven’t drained all the energy in your body.

Every day, you need to exhaust yourself — drain out all the energy in your body.

How do you do that?

Through exercise.

Do whatever exercise you like you do.

Whether it’s running, yoga, weight lifting, or playing a sport.

You need to move your body and sweat every day.

In fact, exercise is not something you do when you gain some extra weight or when your blood pressure level goes up. Exercise is like brushing your teeth. It must be done every day.

If you have never exercised in your whole life.

Start small.

Go for a 10-minute walk. Then gradually increase the time to 15 minutes. Then, after a week or two, add some more workouts into your routine, like push-ups, pull-ups, squats, etc.

If possible, try to work out early in the morning. It works like magic.

The 2nd habit is simple…

Habit-2: Get sunlight

Simply go outside or to your terrace between 7 AM to 8 AM and get some sunlight on your skin for at least 10 minutes every day.

To be honest, I didn’t believe this at first. I was like, “How does getting sunlight improve my sleep? That just doesn’t make any sense.”

But I gave it a try. Every day after finishing my workout, I would go to my apartment terrace, take off my shirt, and stand under the sun for 15 minutes.

Within a week, I noticed a significant improvement in my sleep quality.

I also noticed, I started to feel sleepy at the same time every day, and I was able to wake up early with ease.

Because getting sunlight every day will fix your circadian rhythm.

How?

When you expose yourself to sunlight in the morning, your body releases serotonin, a chemical that boosts mood, promotes focus, and tells your body’s internal clock that “Hey, it’s daytime. Keep this guy awake.”

When it’s time to sleep, your body releases melatonin, the chemical responsible for helping you fall asleep. It tells your internal clock, “Hey, put this guy to sleep!”

Here is an interesting thing: Melatonin production is directly linked to the sunlight you get during the day.

If you don’t get sunlight in the morning, your body won’t release serotonin. If your body doesn’t release serotonin, your internal clock gets confused about when to keep you energized and when to make you feel sleepy.

So, start getting sunlight.

The third habit is…

Habit-3: Do something creative

Exercise will exhaust your body.

But that’s not enough.

You also need to exhaust your brain.

The best way to drain your brain energy is to do something creative.

It can be writing, painting, designing, editing, crafting, etc.

I write. I write a lot.

Believe me when I say this…

The reason you scroll or watch YouTube when you’re in bed is because you haven’t drained your brain energy.

I don’t feel like scrolling on my phone, I don’t feel like doing anything other than sleeping. Because I would drain my brain energy so much that it is just impossible for me to do anything other than sleep.

By 9 PM, my brain will start screaming at me, “Hey, freaking go to sleep.”

Do something creative with full focus for at least 1 hour every day.

It will help you sleep like a baby.

Now, it’s time to reveal the secret to waking up early.

The 4W Method To Wake Up Early

Whenever I wake up early, I always seem to have an amazing, productive day.

But when I wake up late, my whole day becomes a mess.

I realized, if I simply wake up early every day, I can make some huge progress towards my goals. But it is easier said than done.

Somedays, when I have the motivation, I would wake up early.

But motivation is crap. It comes once in a blue moon. I can’t depend on that.

So, I started trying different things to wake up early.

First, instead of keeping my phone right beside me in bed.

I started to keep my phone on my desk, which is a few steps away from my bed.

Which means, if the alarm goes off, to turn it off, I need to get out of my bed and walk towards my desk to turn it off.

When I kept my phone beside me, I would immediately hit the snooze button and sleep again. But when I kept my phone away, I couldn’t do that anymore.

This trick worked. But to make it more powerful, I added a few more things.

I started to keep a water bottle next to my phone. So, once I turn off the alarm. I grab the bottle and drink the full bottle of water (1 liter).

After drinking the water, within 5 minutes, my urinary bladder pushes me to the washroom.

I use the washroom and wash my face.

After that, I’ll be fully awake.

I open my laptop and start writing amazing articles like this.

The 4W means: Wake up → Walk → Water → Washroom.

Actually, for me it’s 6W: Wake up → Walk → Water → Washroom → Write → Workout.

So, fix your sleep by building the 3 habits. Then use the 4W method to wake up early and do something productive first thing in the morning.

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If you’re a business owner or creator who needs words that actually move people. I can help.

• I write YouTube scripts, IG captions, articles, and blogs that help you grow your audience.
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If you’re interested, book a free discovery call here. 

Or,

Reach out to me via: abbasalithewriter@gmail.com.

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P.S. Try the 4W method today.