How I wake up at 3:14 am everyday | Train your Body Clock

How to train your biological body clock (Circadian Rhythm) to wake up early.

Waking up early brings a sense of tranquility that’s hard to find during other parts of the day. The world seems so quiet, and while the rest of your family and friends are still fast asleep, you’re already up, washing your face, and sitting at your desk. There’s something empowering about getting ahead, whether it’s getting work done or doing an exercise routine, achieving things hours before others even wake up. It’s a head start on the day, creating time to focus on yourself. As a fourth-year medical student, I’ve developed a deep connection to early rising, waking up between 3 to 4 a.m. for as long as I can remember. During my med school years, I attended a neurology lecture that delved into circadian rhythms, which govern our biological clocks. The lecture had seven to eight slides, but I’ve pulled out key information and added personal tips from my experience as an extreme early bird.

Not everyone operates on the same biological clock. The spectrum ranges from extreme morning people, like myself, to those who thrive late at night. Celebrities like Apple’s CEO, Michelle Obama, and The Rock are known for rising before 5 a.m., fueling the notion that early risers are more productive. However, waking up early doesn’t guarantee productivity; how you spend your time does. Personally, one of the biggest advantages of waking up early is the lack of distractions. It’s the perfect time for deep-focus work, a concept described by Cal Newport as a state of concentration free from interruptions. If you wish to become more of a morning person, it’s possible to train your body clock. For me, waking up naturally at 3 a.m. without an alarm starts with a simple rule: go to bed early. My sleep schedule is early enough that my flatmates barely see me in the evenings, but I get the rest I need to wake up refreshed.

It’s important not to sacrifice sleep just to rise early. While it’s possible to cut back on sleep for a few days, sleep deprivation eventually leads to poor concentration, anxiety, and exhaustion. To maintain a healthy early-rise routine, you need a good night’s sleep. For those struggling to fall asleep earlier, light therapy can help. Warmer-colored lights increase melatonin production, encouraging the body to sleep. At night, dimming the lights and reducing screen time aids in winding down. In the morning, cooler-colored lights like blue tones or bright light can help you wake up feeling more energized.

Morning routines and having a plan are essential to setting the tone for your day. Whether you’re getting up early to study, exercise, or meditate, knowing your “why” makes it easier to stick to your routine. For me, the early morning is when I can focus and study best, so I prioritize getting as much work done as possible before others start their day. Exercise is another key part of my morning, improving sleep quality and helping to reset my body clock. High-intensity workouts are best done in the morning or afternoon, as exercising close to bedtime can keep you awake.

Consistency is critical in establishing a nighttime routine. Simple rituals like brushing your teeth or putting on pajamas signal to your body that it’s time to sleep. Keeping this routine helps maintain your sleep schedule. Diet also plays a role in sleep; avoiding late-night meals, caffeine, and sugary foods improves sleep quality. For me, waking up early has become second nature. I’ve been doing it for over 20 years and embrace what works best for me. Whether you wake up early or late, it’s about finding your rhythm and making the most of your time. If you’re curious about your body clock, I’ve linked a questionnaire below that you can try out to see where you fall on the spectrum.

For those interested in discovering more about their natural sleep patterns, the questionnaire I’ve linked is based on what my neurology professor shared with us during that lecture. It’s a great way to figure out where you fall on the spectrum of morning larks to night owls. Understanding your circadian rhythm can help you tailor your daily schedule to suit your body’s natural tendencies, which is key to boosting productivity and overall well-being.

It’s crucial to remember that being a morning person or a night owl doesn’t define your success or productivity. The media often glorifies early risers, especially when we hear about successful people like Michelle Obama or The Rock getting up before dawn. But in reality, productivity is more about how effectively you use your time, whether in the early hours or late at night. For me, waking up early works because I’ve aligned it with my goals and lifestyle. It’s when I feel the most focused and driven, which is why I’ve built my schedule around it.

The advantages of waking up early aren’t just about focus—they extend to your health as well. Engaging in early morning exercise has been shown to improve sleep quality, help regulate your body clock, and make it easier to fall asleep at night. If you’re looking to shift your sleep schedule, start by advancing your bedtime slowly. For example, if you’re used to going to bed at midnight, try moving it back by 15 minutes each night. This gradual shift will make it easier for your body to adjust without feeling like you’re forcing yourself into a new routine.

Sticking to a consistent nighttime routine can make all the difference when trying to become an early riser. Going to bed at the same time each night, performing the same bedtime rituals, and even controlling your environment can reinforce your new sleep schedule. Your body will begin to associate these actions with sleep, making it easier to drift off at an earlier hour. Along with these practices, being mindful of what you eat is equally important. Avoid eating large meals right before bed, as your body will focus on digestion rather than preparing for sleep. Instead, aim to finish your last meal at least three hours before bedtime and cut down on caffeine and sugar in the evening to promote a more restful sleep.

In the end, whether you wake up at 3 a.m. like me or find your best work done at midnight, it’s all about finding a routine that supports your goals and lifestyle. I’ve spent over 20 years fine-tuning my schedule, and it’s what works best for me. If you’re naturally a night owl, don’t feel pressured to change unless it aligns with what you want to achieve. But if you’re curious about becoming more of a morning person, start by making small adjustments, and see how your body adapts. Your biological clock is unique to you, so embrace what works for your rhythm and make the most of your day, whenever it begins.