Struggling to find time to conquer your goals? 7 benefits of joining the 4am club

Whilst many of us are still sound asleep in the very early hours of the morning there are many who choose to wake up much earlier than others. Known as the 4am club, many early risers are reaping the rewards of waking up early and experience an improved quality of life.

Did you know that about 50% of Australians are now early risers? With 59% of Australians waking up before 7am. Bearing in mind that the Australian workforce has many industries consists of shift workers, still this is number is quite high. Early risers are a growing trend and indicates many who are choosing to starting the day productively.

Studies have show us that:

·        Early risers may be more conscientious, agreeable, and achievement-oriented

·        A 2021 study found that early risers may have more social support and mindfulness. (Healthline) And that Children tend to be morning people, but around age 20 they shift toward night, and then slightly back toward morning around age 50 (BBC)

It takes approximately 28 days to form a new habit, though be warned, the 4am club takes discipline and effort to master. However, once you have formed the habit you will soon uncover the benefits of having extra time. The 4am club holds a variety of benefits with many early risers noticing significant improvements in their quality of life. Many members of the 4am club use their new found additional time to eat a healthy breakfast, exercise, clean and prepare the household.

Other benefits of the 4am club include:

1.      Increased Productivity – having more awake time during the day allows earlier risers to complete extra tasks they may put off with the excuse of having more time.

2.      Better Mental Health – studies have shown that people who allow adequate time to prepare for the day have lower cortisol levels than those who are always rushed.

3.      Time for exercise – in not having enough time to exercise, those who make time for exercise has added benefits such as an increase in endorphins and an elevation in overall mood.

4.      Time for breakfast – More than half of Australians (56%) skip breakfast at least once a week, and almost a third skip breakfast up to three times per week – (ausfoodnews.com.au) with 49% being disorganised and 40% sleep in as reasons for this.

5.      Healthier Eating – In taking back more time in the day many are able to better conduct meal planning and choose to eat better.

6.      Enhanced Skin – we all need our beauty sleep. Many early risers have noticed an improvement in their skin. This is because the body is getting ample rest at night time and provides a chance for skincare routine to be implemented.

7.      Better Sleep – to successfully join the 4am club it is important to develop a bedtime routine to wind down for the day. As such many have discovered better quality of sleep with keeping to a strict bed time and wake up time.

It is important to stick with a disciplined bedtime routine where you have a regular set time you are in bed by as well as a set time to get up by. Whilst it can be challenging, begin to reflect on the benefits of this healthy habit and the reward of accomplishment when the task is complete. 

Here are my three tips for joining the 4am club:

Stay Disciplined – There will be times when it is more of a challenge to wake up early. This is okay, however, it is important that these instances are rare. Giving into these too often will break the good habit.

Stay Motivated – Having a task or a result that you are excited about can help you stay motivated. You may work out with a friend that you love training with. Associate a reward to the tasks and it gives this habit better purpose.

Be kind to yourself – you won’t always feel 100% in the morning. In some instance it may be beneficial to sleep. Remember to listen to your body and be kind to yourself.

Think about all that is possible with extra time, what would you love to achieve but you can’t find the time for? Go on! Give it ago, perhaps you are an early riser too?