If you’re anything like me, your best friend is probably the snooze button.
When my alarm goes off at 6am, I usually reach for it and hit snooze four times before finally dragging myself out of bed.
I’m not alone, research says the average Brit sets their alarm for 6.47am, but most people snooze their alarm for 25 minutes before actually getting up.
Crawling out of bed this way often leaves you feeling listless, tired, and like you could sleep for three more hours.
But could even wake up earlier be the secret to being more productive and getting better at work?
The “4 o’clock club” isn’t a new phenomenon, but according to business support platform Rovva, it appears to be the answer to progress in 2022.
It promises productivity, efficiency and a clear head – so do we have to get up before the sun to get through our to-do lists?
The prolific professionals who claim to be part of the 4 o’clock club are up early and going through their to-do lists before the rest of the world has even opened their eyes.
By the time most people head to work at 9am, these early risers are already halfway through the day.
You might think that getting up early means you’ll feel worse, but many contend that the benefits outweigh the pain of an early start.
Rovva reports that early risers feel like they have a head start, moving ahead with tasks and projects without being distracted.
Getting up early also means you can get into a solid routine where you set aside an hour to exercise or meditate — which means it can help with mindfulness, too.
Emma George, owner of EGVS, believes that the 4 o’clock club has really benefited her and her company.
“As a mother of three, waking up before the rest of the house is crucial for me. I’ve always been an early riser, even before I had kids,” she says.
“By the time the rest of my house is finished, I feel like I’m halfway through my day.
“By 6.30am (before the kids wake up) I can address any issues or conflicts in my client’s business (if any) and bring them to their attention before the day starts, which also makes me feel like I’m on the game.
“My typical morning starts with my jazz music alarm clock (you can’t beat a saxophone), then I write down three things I’m grateful for — it always helps to boost my spirits.
“I make a cup of hot water and lemon and then check my inbox and complete any personal admin tasks followed by my clients.”
For anyone who wants to try the 4 o’clock club, Emma recommends challenging yourself and giving it a try.
She adds: “Commit to setting your alarm for 4am for a week, create a routine, whether it’s exercise, yoga, reading or work.
“If you want to be super organized, make your to-do list the night before or let your gym wear it down so you’re ready to go when you wake up. You will not regret it.’
Jodie Harris, a Brighton-based public relations professional, uses her early beginnings to get a head start on life management tasks that she is often too busy to do during the day.
“Of course I get up at 4:30 a.m. and I’ve found that this is actually my most productive time of the day,” she explains.
“Instead of staying in bed scrolling my phone, I get up, tidy the house and do some of the administrative work that I’m too busy doing during the day.
“I find the early hours are great for tasks that you don’t have headroom for during typical work hours.
“For anyone looking to join the 4am club, start slow by setting your alarm earlier and getting up immediately. Take a shower, have a coffee, go for a jog, whatever it is, just make sure you get up and walk.
“I would also take advantage of the lighter summer mornings as it’s a lot harder to start with in the winter.”
It seems like starting early can really help us feel more productive and empowered.
So sign up for the 4 o’clock club and set your alarm for the wee hours tonight?
Try The 4am Club For Yourself – Things You Can Do:
Make a consistent sleep schedule
Being a night owl is all well and good, but getting into early bird mode can be really difficult.
Rovva’s team says those who routinely get up at 4 a.m. have their heads on the pillows between 6:45 p.m. and 8:15 p.m.
If you go to bed early and get up at 4 a.m., you can sleep about 7.5 hours, or 9 hours.
This effectively translates to five or six full cycles of 90-minute sleep cycles, meaning you’ll feel refreshed when the morning alarm goes off.
Ignore the snooze button
It’s 4am and you’re tired and just want to turn off that loud and annoying noise – but when you do, you’ll roll over and fall asleep again.
Turning off the snooze button and getting out of bed quickly is one of the best ways to break this “five-minute mentality,” the team says.
They also share a trick used by their 4am Club pundits, which is to have your alarm clock across the room so you need to get up.
Once you’re out of bed, you’re halfway there.
Balance your caffeine
We all love a cup of coffee when we wake up, but skipping it in the wee hours of the morning could actually help you.
The company explains that when we wake up in the morning, our bodies release a small amount of cortisol — the stress hormone that helps keep you from falling asleep again.
They say, “Caffeine raises your cortisol levels, so combining it with your early morning levels is a recipe for jitters and will be counterproductive.”
“If you need that morning coffee, try waiting an hour after waking up so your hormones can settle down and you’ll feel the benefits better.”
Create a solid routine
“Make sure you have a plan or routine for waking up early, and it will be a lot easier to stick to it long-term,” they add.
If you plan on working out and meditating at 4am before preparing yourself something to eat and drink while starting work or to-do list, you know what you do every day.
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Contact us by email at MetroLifestyleTeam@Metro.co.uk.
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