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Journalism of Courage
Sunita Ahuja recently revealed that everyone in her family calls her ‘Lady Akshay Kumar.’ Speaking with Pinkvilla Hindi Rush, Ahuja said, “I sleep at 9.30 pm. I wake up at 3.30-4 am because I like meditating for one hour. Then, at 5 am, I go for a walk. I do 1 hour of brisk walk. Then I come back and do yoga. So, my day starts like this. But my life is a routine. Everyone at home calls me Lady Akshay Kumar,” she said.
Notably, actor Akshay Kumar is known for his disciplined lifestyle; he is an early riser and likes to spend time by himself and complete his workouts before his family wakes up.
Reflecting on such a routine, Dr Narender Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi, said that waking up at 4 am offers numerous benefits, but the results can vary depending on individual circumstances. “Early rising provides a head start on the day, fostering increased productivity and better time management. The quiet morning hours can enhance mental clarity, creativity, and focus, making it an ideal time for tasks like goal-setting, problem-solving, and personal development activities such as meditation, journaling, or reading,” said Dr Singla.
A 4 am routine can also improve physical health by supporting weight management, boosting energy levels, and reducing the risk of chronic diseases like diabetes and heart disease. “It can also reduce stress by creating a sense of calm and control over the day,” said Dr Singla.
The timeline for experiencing these benefits differs among individuals. During the initial adjustment phase, typically lasting one to two weeks, some may feel groggy or fatigued as the body adapts. Noticeable improvements in energy, focus, and productivity often emerge within two to four weeks, while more significant benefits in overall health and well-being may take six to twelve weeks of consistency, said Dr Singla.
However, there are potential health effects to consider. “If not paired with adequate sleep, waking up at 4 am can lead to sleep deprivation, negatively impacting physical and mental health. Sudden changes to wake-up time may also disrupt the natural circadian rhythm, leading to insomnia, digestive issues, or mood changes. Additionally, such a schedule might require lifestyle adjustments that could affect social and family life, potentially creating feelings of isolation,” said Dr Singla.
To successfully adopt a 4 am wake-up routine, it is crucial to implement gradual changes, allowing the body to adjust over time. Maintaining a consistent sleep schedule, creating a purposeful morning routine, and avoiding screens before bedtime can promote better sleep quality.
“Flexibility is also key—missing a day or two should not derail the routine, as long as the overall effort to establish healthy habits remains consistent,” said Dr Singla.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
