How I wake up at 3:14 am everyday | Train your Body Clock
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- Опубликовано: 4 июн 2024
- How to train your biological body clock (Circadian Rhythm) to wake up early.
-Are you a night owl or an early bird? Questionnaire: drive.google.com/file/d/1PgUy...
💡LED lights link: amzn.to/3GC9lJ7
🫀Instagram: @emz_akpinar
⭐️PATREON: / zelihaakpinar
📸What I use
My Camera: amzn.to/3OVc8Cj
My Mic: amzn.to/3YyLTVl
Timestamps:
00:00 Intro
00:21 Circadian rhythm
01:02 Productivity
01:35 Deep focus work
01:58 Sleep early & flatmates
03:19 Light therapy
04:30 Routines & goals
05:15 Squarespace
06:01 Avoid exercise before bed
06:26 Progressive change
06:46 Consistent bedtime habits
07:02 Diet
07:23 Why do I wake up early?
🫀Instagram
@emz_akpinar
Who am I?
🙋🏻♀️ My name is Zeliha Akpinar, I'm in my 4th year of Medicine at the University of Exeter (UK).
👍🏻 If you appreciate the hard work that went into this video please show it some love and drop me a like & comment! I hope you found it helpful, if you did you can 📱 share this video with your friends and on social media!
📸What I use
My Camera: amzn.to/3OVc8Cj
My Mic: amzn.to/3YyLTVl
🤍Thank you for watching!
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The morning vibes are most soothing and peaceful period of the day and the fact that the rest of the world is sleeping is so motivating
true!
This is so true! Fr OMG- 😭✨
Not the rest of the world,, there are different time zones on earth
3 am is midnight
I have the same thing, that's why I prefer to go to bed at 5-6am
"Hey what time do you usually wake up?"
" π o'clock"
great observation 👍
OMG
Most underrated comment!
You're right
Nicee one
she took 3am motivation to an entire new level holy
534 likes and no replies? Let me fix that
id feel so dead without waking up and getting some actual sunlight.
i would also feel dead without waking up
@@HyperLexus lmao
In that case winter in Finland is your worst nightmare
@@TheAlternative_27 would love to try that out for a few days soon
@@jolfreviews4476 getting sunlight?
I usually go to sleep around 7:30-8 and wake up between 2-3 am and start working. As a programmer, the amount of productivity i can do till 8 am is priceless. I get rest of the day to myself.
you are good
@O Range No, I work for a corporation, not as a freelancer. There is no set rule for corporate jobs; some companies require a set schedule while others do not. As long as you complete your work and are available if an issue arises, it is good. Occasionally, I have to attend 2-3 meetings biweekly that are set in advance.
@Hhh Szsz thats the night my guy lool
@@Themealman everyone is different, your best time of the day might not be the same for someone else.
@@Themealman so, 8 am to 7:30pm is barely anytime in the day?
Oh no I started to sleep at 3AM 😂😂 ....
Wait until your age 35. You gonna look like 55 year old.
us
@@Bro.Francis why
I watch this at 03:00 before sleeping 😆
I sleep at 5 am..💀
Mastering the art of waking up at 3:14 am daily - your commitment to training the body clock is truly awe-inspiring! It brings me back to the insightful teachings of my lifecoach Lisa Haisha during a transformative retreat in the serene Philippines. Your discipline and Lisa's wisdom harmonize as my dual wellsprings of inspiration on the journey to greatness.
sounds like a bot
You wake up at π
😂😂
Nooice
I’m currently in turkey and because of the earthquake I’ve been really stressed. I have multiple exams next week and because of the stress I couldn’t study. You’ve motivated me so much to study and get those marks. Thank you❤
BRO YOU STILL HAVE EXAM IN EARTHQUAKE🥲.STAY FOCUSED KING.
umarım bu sıkıntılı günleri çabucak atlatırız..
Lots of duas for you people.
@@miusacloud aminnn
hope you safe and happy
Any one from india 🙂🙂🙂🙂🙂😁😁
😂😂
Hello Indians
Just because she is parity
Same
@@lulubulu2196 pretty*
Thanks it helped, for a guy waking up at no time in particular, and very irregular sleep cycle, ur video was heaven sent. I've been waking up around 4o clock since a few consecutive days. Thank u so much, more power to u!
I love how this is so short and to the point, and yet, so informative. This makes me want to start waking up earlier LOL
I am an extreme night person (I normally go to sleep at around 4-5 AM 💀) , and, a 10th grader in India. Needless to say, it has been pretty difficult to organize my sleep schedule so that I don't fall asleep during my exams (which are gonna affect my entire life, in a literal sense), and, I must say, this video really did motivate and appeal to me a lot; thank you for your efforts you took to upload this.
Update: RESULTS ARE OUTTT!!! I got 97.6%, aaaahhhhhh (╥﹏╥)
good luck for your boards, from another 10th grader!!
Omg samee!! Good luck for your boards.
how do u go to school if u sleep at 5am everyday?? 💀
@@leonorparis rn our boards are going on,we don't have to go to school everyday we have preparatory leaves
@@deevasharma2684 ohhh that makes a lot of sense!
I love waking up ealy because its so quiet and peaceful, no one can bother you and you have time for yourself. And the weather is beautiful too!
It's the same for me but after midnight, I love late night
@@ArthurSouz4 Yeah, I like it after midnight, when everyone falls asleep, and I can do my own things and stay with my own real thoughts, till some 3-5 in the morning
@@RedZambala exactly, no one gonna call you, everything is quiet, it's almost like if the time was stopped
@@RedZambalaI just stay up till like 5am so that I can work/study during the day and keep those peaceful hours for my own enjoyment
Where the hell do you live????
Whenever I see crazy daily routine, it’s always medical students 😂
Man this needs sheer dedication and effort, something I could never potentially hone.. You are blessed:3
Meanwhile Me watching this video at 3:00am and gonna sleep at 4:00am 😂
Me too bro :3
Me too..😂
Its 2 AM and I'm not even tired
Currently 5:03, wonder if I should really bother sleeping
😂😂
I've done this before for like a month and it really did help tremendously. And I'm a night person but struggle a lot with procrastination and sleep problems. The only time I didn't struggle with that at all was when I did this! I got so much done stress-free and never procrastinated anymore. I would wake up at 3am, cook my food for the day and do my university work for a few hours, then I'd do my online job and get everything else done. It worked perfectly and I recommend this to everyone! But I would also go to sleep very early and made sure I got enough sleep (over 8 hours).
she gonna end up being a dancing thotty anyway
Thanks for this comment!!! I have exams in a month so I’m going to try it and hope for the best!! :)
wow, a working student!
On what you work online ?
I don't believe that are a genuine night person !!! A genuine night owl could not shift bedtime by 3 to 4 hours and be fine with that....
Thanks for spreading positivity through such videos. Subscribed. ❤️
I have the same lamp as you do and I love that thing so much, they’re so colourful! I know it’s totally unrelated but you’ll still get that algorithm boost
the problem is somehow I really like both mornings and nights. There are times where I love waking up early to get stuff done before I have to go to school. But there are also times when I like to study until midnight because I just got a wave of motivation. I also struggle the most with going to bed early. I usually go to bed at around 10pm, but anything earlier messes up my social life. My boyfriend and my dad usually aren't home until 4pm because of uni/work and I would like to spend some time with them. I would say my default sleep window is between 10pm and 6am but anything earlier than that is a struggle. However, I often have no reason to wake up this early and end up bored haha. But i will remember these tipps for when I actually have something to do in the mornings.
Damn, I had the impression to read myself, I'n glad I'm not alone!
I think we could try the biphasic sleep (2 main sleeps during the day, like 6 hours of sleep during night and 30min-,1 hour nap during the day)
@@naimesidler6397 I'm not much of a nap person, but that might work. I'm going to try it when I actually have something to do
@@july3817 You dont have something to do in early?? Waooww girl what do you do for living i mean Not going to university or a job I'm sorry if I looked rude but I really wondered what you were doing back in the day
@@hellostudy1309 right now I’m in Highschool doing my finals. At my school we had the written part at the end of April and will have the oral part at the end of June. In the two months between that the teachers grade our written part and give us our task for the oral part. I get my task in mid June so I have free time now. I did however start to revise two days ago.
It’s not that I don’t have anything to do, but I can pretty much schedule my day however I want to so it doesn’t really matter if I get up at 6am or 10am.
As a fellow morning person, I can totally relate to this video! There's something so refreshing about waking up early and starting the day off on the right foot. I love the feeling of having accomplished so much before most people have even had their morning coffee. Keep up the great content!
Hey, I am a night owl and wanting to become a morning person to become more active and fit. Could you please at what time do you sleep and wake up? I have my classes from 10am to 4 pm on average and start studying from 6 pm, thought I’d share my schedule for better understanding. Please guide me through!
@@cupcake4798 I usually sleep around 9 or 10 pm and wake up around 4 or 5 am. You must be patient and try to fix your sleep routine. It’s a long-term program. As the video mentions, you have to sleep for 7 hours a day, and sleeping less than that can be dangerous.
@@cupcake4798 hey, i just want to say that I fluctuate between those two. Usually when I need to be extra productive/do nothing at all I'm a night owl, I just work best in the evening/night but overall I feel much better when I go to bed early and wake up earlier (not like really early, around 6 am). But when I'm in my night owl state, I would be much less productive if I try to change it and vice versa. So if it is actually working for you, I'm rooting for you to try and change it to find out what fits you the best. But as said in the video waking up early doesn't mean you'll be more productive. So I'd say the most important thing is figuring out when you're the most awake, concentrated and productive and then also know when you need to be productive and try to get those times in sync the best you can.
and you are sleeping as well when people are working at night, i don't really see the point
I performed morning prayer and I'm used to it, thank you. STAY BLESSED
Uh... Hi... Thank you so much for the questionnaire you have attached. It really really helped me to understand my biological clock better. Thank you once again
I am currently in college and trying to wake up at 7:30 am every day. I have noticed that it is easier for me to wake up with the sun! This video is super helpful!
This exactly! For me it's the easiest to wake up after sunrise. So if I could just do whatever I want and not be anywhere on time, it would work the best for me to do that. But where I live it would be like 4:30 in the summer and 8:30 in the winter 🙈😅
@@jankova0013 i suggest getting a sun lamp
@@jankova0013similar here in the UK, sun is rising about 4:30 now, and year round I wake up with the sun, and 8:30 max. I find this to be very easy and my time of going to sleep naturally changes and I choose not to fight it, with in summer me going to sleep around 10 and in winter around midnight.
I'm really inspired by the fact that you're a 4th year medical student plus you also run a RUclips channel, that's productivity at its peak! Don't you feel exhausted at times how do you deal with that.
Truly admire your work ethic, keep rising!♥️👍
Waking up at 3 am helps I guess
Some people are just built like this but it definitely has factors like passion and a developed mindset that helps get things done
Deal with that?
If you want to live in life, you have to do everything. This video is a video to learn a lot of things to live in a beautiful way. Thank you very much. Thank you very much.
❤❤❤
seni izleyince çok motive oluyorumm
I have to get up at 3:30 am for work every morning starting 4 months ago and it’s a great feeling when you get used to it. Even during, I go to work for 8 hours and still have the rest of the day ahead of me when I get off. I almost get better sleep too. Amazing how not over sleeping can allow you more energy
@dylangilmer6805 when do you go to bed to sleep at night?
I’m naturally a morning person too. But I wake up 5 or 6 am, not 3 😅. For me mornings are most productive as well, and I love when it’s quiet and cozy. I didn’t know that you need to eat 3 hrs before going to bed. Thank you, I will try to manage my time, in order to get a better sleep. 😊
This video was being recommended to me for the past 1 year. I finally clicked it. I love her skin 😂
I really love lonely times, it's just so relaxing and peaceful. But I can't just wake up so early, even after trying. Your videos are really inspirational
I have been trying to adjust my body clock for mouths now, I could not do my studies because of lots of distraction and so I entered up staying up all night because I cannot fall asleep. I really got to say your videos helped me so... much about the types of lights needed for sleep and waking up from bed in the morning. And the sleeping hours needed for different ages of people to sleep really helped me alot. Keep up awesome work because you've helped me so much. 🙏🏼👍🏻 ❤
I wanted to take a moment to appreciate your efforts in uploading a video about waking up early. It takes a lot of dedication and hard work to create content that is informative and helpful to others, and I am truly grateful for your commitment to sharing your knowledge with the world.
Your video has been incredibly inspiring to me, and I cannot wait for your next upload. I appreciate the time and effort you put into each and every video, and I can see that you truly care about your viewers and their wellbeing.
Please know that your efforts have not gone unnoticed, and you have a loyal fanbase eagerly waiting for your next video. I send you lots of love and appreciation from Pakistan, and I hope that you continue to create content that inspires and motivates us all.
Thank you for being such an amazing content creator, and I wish you all the best in your future endeavors. lot of love from PAKISTAN!!
Just stopping by to say hello from Iowa U.S.A.
Thanks for the excellent information, I appreciate it immensely.
“Take advantage of [life], it isn’t guaranteed for any of us.” That’s a powerful line gosh
A month ago after i watch your video i started to change my body routine and its a life changing i started to have productive day and also help my mental health, Thank you ❤
I have a son who likes to likes to go to bed at 3 in the morning and although I’d love to say I’m always very productive, some days I just do what needs to get done and I’ve learned to give myself grace. Although this isn’t for me, it’s great seeing someone else work hard to do what makes them be productive and feel fulfilled ❤️😇
I constantly watch your videos ❤
Thank you soo much Akpinar... Especially the test it really helped❤❤❤
Currently as a first year medical student, I get tones of motivation to become best doctor I can be watching your videos. Thank you so much 👍👍
The biggest thing ive learned in university is how to work with my body clock. I go to bed at a time that feels natural for me, but I also space studying to align with the parts of the day where I am naturally able to focus more and when I have the sharpest mind. I have a workout when I am most energetic and I rest during 'low points' of the day where my motivation naturally declines. Doing this has allowed me to transition from barely studying to studying many hours every day and getting good grades :)
how can I find out my best time of the day to focus?
I love such handy information is now accesable for public without a paywall
I took up the aptitude test and I found out I was an intermediate . thank you so much for sharing the doc!✨
Where we can take this test?
I'm a 3rd year med student. The previous term i saw your morning routine video, and it motivated me to wake up at 3 am so much and i got so much studying done before my OB&GYN round finals. So thank you so much for the good work and please keep it up
Im going to try these tips out! Thank you so much bc honestly I don’t sleep early at all I think that’s what kills me waking up early. I’ve been more of a morning person than night. I always felt more peaceful waking up earlier rather than staying up till 2am. I wish you all the best with your studies and success in life!
I really like. You should continue.
You are so hard working human
Focused,well rested,disciplined,goal driven + getting your circadian cycle on track
this is the ultimate recipe 🤌
Quality video👌👌
As a current student working on finishing up my degree in Exercise science major, you pretty much hit key points that would be essential in my field exercise nutritionist/athletic nutritionist. Honestly, this is a great video people who doesn't know and people who do know but forgot. Good luck at Med school!!! I heard it's it's difficult but I'm pretty sure you will do fine 🙃.
I love this channel 😌❤️.
The way you talk and your voice - I can look a you all day !!!!!
Finally the new video has been uploaded 💜thank you ,Zeliha,for lifting my spirits up and encouraging me to be the best version of myself 💜
Love and endless respect to you from Fergana, Uzbekistan 🇺🇿🇺🇿🇺🇿
I'm also a 4th year medical student .inspired by the way you maintained your timetable and health which is more important ...
More power to you ...🙌
You are now Qualified Doctor. 🙏 PROBABLY 😊.
I’ve watched this video multiple times now. I absolute love it. I am also a medical student so won’t tell you to make videos every week😅 but few more videos like these will make me happier. Lots of love to you from India ❤
I’ve always wanted to be a morning person and be productive. Doing school works at night doesn’t always makes me less focus than in the morning. Although waking up early is a really hard thing😂. Thank you for this video, now I’m motivated to wake up early. I’m actually watching this around 3:50 am and I just woke up
I'm recently new to your channel and I just love the videos you create and the insight you provide. It's so helpful to so many students and I really appreciate your time and effort! Sending you love today and everyday, xxx!!
nice, it is very helpful for me for changing my awaken early
as a math nerd I see this as an absolute win !
She’s honestly so inspiring and encouraging. One of the most motivating channel for students 💕💕
❤️❤️❤️❤️❤️
If you wake up at 3 o clock to getting Things done there is probably something going wrong.
@@ttsn6325 Ppl are built different it’s normal just because it’s odd to you doesn’t mean it’s weird.
@@onceaonceforeveraonce523 it is weird.
@@ttsn6325 bro stop Not every has the same routine as you.
Zeliha, I absolutely adore you!! You are such a lovely person and are going to be an incredible doctor. I am ending my 1st year in University in the U.S., and I am trying out new ways to be more productive and more successful. I have begun waking up at 4:30am to study and I must say I am shocked out how productive I am and not distracted I am! Thank you for your constant motivation and just being you! You are appreciated! ❤❤❤
This makes me cry 🤧❤Thank you, your support means a lot! Wishing you the besttt in your studies in the US
So informative video. Thanks for shooting
I much prefer being a morning person and used to be for many years but with school and the way everything is set up it makes it very impractical. I appreciate the tips so maybe I can get back in the swing of things!!
To be candid with you, I was upset and confused about what should I do and when I watched this video you’ve motivated me, thanks a million I really really appreciate you and keep uploading such videos. I’m going to start my college and I hope that I’m going to follow the same routine as yours
Actually in 2 years I'm becoming to a morning person and I wanna live the day but I my problem is I'm not used to waking up early and today I started to wake up early. Today was my first step and I saw this video and it's encouraged me. I hope I can success ♥️
Thanks
You really help me to learn English and product in my day
wow ur turkish honestly didnt even realize till saw that merch keep it up ngl i'll try this bedtime schedule inshalla
I'm currently the final yr medical student, Alhamdulilah! 💯 Agree with u ...waking up early and going to bed early prevents person from anxiety, depression,& overthinking..& Ur vedios r really productive ones 💯
I'm a 1st year med student and InshaAllah I'm going to adopt this routine!
@@_namra_f 💯...Be very gently Strict with routine and People...then u gone end up on so so high 💯. That's it. that's the advice ☺️
@@medease8195 JazakAllah for this precious advice but somehow right now I'm feeling it difficult to manage 😞😓
Can u elaborate a bit on 'strict with people' part?
@@_namra_f. "Strict with people"mean..
Always focus on urself....
Always be with ur parents..
Always improve urself...
Always Have boundaries/limits
Never let anyone to distract/demotivate/ divagate u...!
Always remember Allahtala !
Just listen each and every thing of ur parents ☺️! 💯
Best of luck fr the beginning of beautiful journey! ☺️
IM OBSESSED WITH UR ROUTINE
Waking up at 3:14 am shows discipline. Ensure a consistent sleep routine, limit screen time before bed, and prioritize good sleep hygiene for overall well-being.
Ur so pretty n healthy and also graceful i like u so much hope u will a successful doctor ❤
It is very good she mentioned that it depends on how you spend the time whether morning or late nate.
Whenever I watch your videos I feel relaxed and motivated. You give me a sense of coziness and it's so refreshing to watch your videos. I was hoping you'd upload and I was so glad that you did so!!!!
Really useful pdf, thanks.
Çok yararlı bir video , testi kendime yaptım ve ara çıktı tahmin ediyordum zaten bu bu sene gireceğim sınava daha iyi odaklanmak için çok yardimci olacak teşekkür ederim.
I unknowingly set my routine to be healthy a few months ago. I wake up at around 4am without any alarm and sleep at around 9pm-10pm. Many of my friends found it weird that I ate my lunch at noon (sometimes before noon) and ate dinner at 6pm, but it helped me not feel sleepy or lazy while in school or doing work. I am progressively healthier and more active than my classmates and guess what I'm 13 :')
are you getting enough sleep? teens need at least 8 hrs sleep for brain and body development
@@anuradivergenteven more if you’re a preteen
It's actually the real way to live life, you are unknowingly following the best routine which i want to follow
If i get less than 9 hours of sleep i feel like a sack of potatoes the whole day, trust me ive tried them all.
Teens at least need 7 hrs of sleep(8 hrs optimal) for development of body in teenage as it helps regulate hormones and keeps stress, depression, anxiety under control.I used sleep like 8 hrs from 11 PM to 7 AM and I'm like 6'2 and was well built by 19 so I would strongly suggest atleast 7 hrs cause as an adult you can get by on by 6hrs or even 5 hrs(lots of coffee) but it is absolutely necessary to get 7 hrs in your early age.
For me the easier way to get sleep is manual release, less effort but so efficient. Thank you for making inspiring and encouraging content.
I started yawning watching your video & it's already 3AM !
Good night ! Morning maybe ?
Ok whatever you like...
Thank you for this video ❤
Another good tip is to track your energy levels throughout the day and build your routine around that as the first 6- 6 hours of your day are usually your most productive.
For example; my energy levels start climbing at 11, peak at 2 and dip pretty heavily at 5/6. After this I have a trough for a good few hours and a recovery period from around 10 to about 12 or 1am. From this I know I'm best when I wake up around 10am and sleep before 2am the night before.
same here what we gonna do ? owl mate, I think we need to make owl revolution ha-ha
this is honestly a really good tip. I'm going to start logging when I have energy dips over a period of time.
@@onemillionpercent For me I did a number system and logged it on a spreadsheet, then it was really easy to make a little graph which is a good visual
@@amberkiely8521 thank you so much!!!
Waking up at 3/4am was one of the best decisions I've ever made. Glad to see it's paying off for you too. Dig your channel btw. Keep up the hard work.
It genuinelty is, but only if u get like 8-10 hours of sleep. Ive done this for about 4 times total in my life (about 1-2 days) then it would get ruined, but let me tell you it was such a nice feeling waking up early and feeling energized. And i would confidentely say it makes you a more productive. It just has an effect on ur body thats really nice
Wow! That is really good.
this girl is sooo pretty
Hard Work Pays Off. Thanks for the video Zeliha
Thank you for being heree
Your videos really helps me to motivate myself, thanks ✨
It will surely help me now !!!! Thanks for the Info✅✅ Love from India
I like the way you pronounce words.
Was waiting for your video so badly. Thank you for motivating and teaching us through your videos.
Hii, thank you for your patience and support : )
@@zelihaakpinarZeliha, Follow Allah and practice Islam. You are successful only because of Allah. So follow Allah and Practice Islam Read Quran.
I've wanted to know if I'm a morning or night person for such a long time so thank you for this genuine quiz which has really helped me! Your videos are so motivating and helpful and you're such an inspiration for people in this generation:)
Thank you so much for sharing this with us. Just subscribed!! Thanksss
Abiii intelligence and beauty at the same time demem o ki wow impressive
Lots of respect for waking up at PI o'clock!
She literally wakes up when I fall asleep, the complete opposite of me. It's very interesting and as a future medical student, I think I'm not going to be productive enough by going to bed late so I thought more and more about get up early, this video may finally motivate me !
Can you make more sleep/health/wellness related content, where you include medical studies and your own person tips! Amazing content btw
Great massage ❤
I did this by accident the other day, I slept really early and randomly woke up at 2:00 am. I felt really good, and in my morning classes I wasn’t groggy at all. I always struggle to get up early to uni but this felt different somehow. I’m seriously considering in giving this a try at least for a week
I did that 3 months last year, it was really good and incredibly productive and with a very good mood. I used to go to bed at 9pm and woke up 4am and first thing taking a cold shower and doing wim Hofe breathing(in the evenings before going to bed also in mornings) exercise, after that doing Sun prayer Yoga 🧘♂️ 😊
I’m 😅😅😅qp
Awesome video❤
I like your talking rhythm
Love from India
❤❤❤