How I Wake Up at 4 AM Every Day Without Feeling Exhausted
Most people assume that waking up at 4 AM means feeling miserable, drained, and surviving on caffeine and sheer willpower. But what if I told you that I wake up at 4 AM every single day without feeling exhausted? And I have three little ones under four years old, which means I’m up multiple times at night tending to them—so this isn’t coming from someone with unlimited time and energy.
As a mother of three, I quickly realized that if I wanted free time, I needed to wake up early.
When my children wake up, I’m not scrambling to get my own basic needs met while taking care of them. Instead, I can pour into them feeling refreshed, rather than waking up at the same time they do and immediately feeling behind for the day.
Why Waking Up Early Doesn’t Have to Mean Exhaustion
Many people believe being a night owl is just part of their personality. But the truth is, our bodies are wired to function better when we wake up early. That said, I understand that not everyone’s situation supports waking up early—especially parents with young children. The goal isn’t to shame anyone into thinking they’re failing if they don’t wake up at 4 AM. If what you’re doing works, keep doing it! But if you long for those quiet morning hours, this guide will help you become an early riser without feeling exhausted.
Our hormones follow a natural rhythm. Cortisol, which helps us wake up and feel alert, peaks in the morning, while melatonin, the sleep hormone, increases at night. Staying up late disrupts this rhythm, leading to exhaustion, mood swings, and added stress. I feel the difference when I go to bed on time versus when I stay up too late.
The Benefits of Waking Up Early
Research shows that early risers tend to be more productive, make better decisions, and feel more positive overall. I’ve found that when I’ve stayed up too late, I make impulsive choices. But when I wake up early, I feel clear-headed and ready to tackle the day.
Beyond productivity, waking up early allows me to nourish my soul. It’s the perfect time for prayer, Bible study, and stillness. Even Jesus made it a habit to wake up early and pray (Mark 1:35). My mornings with God are so much richer when the house is still quiet.
There’s also nothing worse than sleeping in after a late night and realizing half the day is gone. Waking up early makes the entire day feel more intentional and fulfilling.
The Key to Waking Up Early: Finding Motivation, Not Just Willpower
Many people think waking up early is all about discipline—forcing yourself out of bed and pushing through exhaustion. But the truth is, willpower alone isn’t enough to make it a way of life.
The key is to wake up in a way that fuels you, not drains you.
- Find a compelling reason to get out of bed. If your first activity is boring, you’ll never want to wake up for it. But if it’s something that excites you—like a new hobby, house project, or passion project—you’ll actually look forward to waking up.
- Prioritize what matters. For me, that’s working out, calming my nervous system, and spending time with the Lord. Because these things are so important, I choose to wake up early rather than sleep in.
- Choose your hard. The harder thing for me is feeling uncomfortable in my own skin from a stressed-out nervous system and spiritual malnourishment. Waking up early is easier than living in that discomfort.
My Exact 4 AM Routine
Here’s what my mornings look like:
- 4:00 AM – Wake up, get dressed, head to the gym.
- 4:15-5:30 AM – Workout + shower.
- 5:30-6:20 AM – Quiet time (Bible study, prayer, Christian brain retraining).
- 6:20-7:00 AM – Make breakfast, drink water, start laundry, unload the dishwasher, respond to emails and YouTube comments.
By the time my kids wake up, I already feel calm, focused, and ready for the day. Does it always go perfectly? No. Sometimes my baby wakes up early and is in my arms while I cook breakfast. Sometimes my toddler joins me for Bible time. But having this structure makes all the difference.
How to Make Waking Up Early Effortless
If you’re going to wake up early every day, you need to remove as much friction as possible.
- Eliminate decision fatigue. When my alarm goes off, I don’t think—I just move. I roll out of bed, put on my workout clothes (which are already laid out), grab my keys, and head to the gym.
- Don’t check your phone first. If I sit down or scroll, I’m much more likely to fall back asleep.
- Expose yourself to light ASAP. Sunlight is best, but if that’s not possible, I’ll use my phone screen or a bright light to signal to my brain that it’s time to wake up.
- Get moving immediately. Sitting down first thing increases the risk of falling back asleep. That’s why I work out before my quiet time—it keeps me engaged.
- Romanticize your morning. Light a candle, make your favorite drink, and create an environment that makes waking up enjoyable.
- Get out of bed. Even if you’re just reading, move to another room to signal to your brain that bedtime is over.
You Can Join Me
Waking up early has been one of the most life-changing habits I’ve ever implemented. It allows me to be the mother and wife I want to be—calm, present, and joyful.
If you’re a homemaker who feels stuck in survival mode, I have a free workshop where I teach you how to regulate your nervous system so you can get out of fight-or-flight mode and bring peace back into your home. When I was in a chronic state of stress, I couldn’t wake up early. But now that I’ve corrected my nervous system, I handle early mornings with ease.
You can join my free workshop using the link below—I’d love to help you step into a peaceful, purposeful life as a homemaker.
Over the years, my compelling reason for waking up early has changed—sometimes it was finishing my degree, sometimes it was building this YouTube channel and blog, but most often, it’s been working out. The key is to find something that excites you enough to get out of bed.
You get to choose your hard. And for me, waking up early is the easier choice because it allows me to live the life I truly want.
