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You know those people who wake up at 4 AM and somehow manage to look genuinely happy about it? The ones who've already meditated, worked out, and conquered their to-do list while the rest of us are still drooling on our pillows?
I used to think they were just built different, maybe missing the gene that makes normal humans crave sleep. Turns out, there's actually a method to their madness, and this 4 AM morning routine involves some of the strangest habits you've ever heard of. We're about to explore a routine that includes mouth taping (yes, really), ice water face plunges, and rubbing banana peels on your face like you're auditioning for a wellness comedy show.
The fascinating thing is, when you look past the weirdness and dig into the science, these early risers might be onto something powerful. They've discovered that those quiet pre-dawn hours offer a kind of mental clarity and focused energy that's nearly impossible to find once the day gets going and everyone starts vying for your attention.
So whether you're curious about optimizing your mornings or just wondering what possesses someone to set their alarm for 3:52 AM (that specific, mind you), this deep dive into the world of extreme morning routines might surprise you. Because underneath all the unusual tactics, there's a surprisingly logical approach to starting your day with intention and momentum that lasts.
Let's talk about the elephant in the room, or rather, the tape on your mouth. This routine begins with something that sounds like it came from a wellness fever dream: removing tape from your mouth that you wore all night while sleeping.
Now, before you picture yourself looking like a hostage in your own bed, let me explain what's actually going on here.
Mouth taping involves placing a small strip of specialized medical tape vertically across your lips before bed, creating a gentle reminder for your body to breathe through your nose instead of your mouth. The tape doesn't seal your mouth completely shut (because that would be terrifying), but rather encourages nasal breathing throughout the night.
The people who swear by this practice come from all corners of the high-performance world, from biohackers obsessed with optimization to dentists concerned about oral health, and they all seem to agree on one thing: most of us have forgotten how to breathe properly. Between stress, allergies, and our modern tendency to let our jaws hang open while scrolling through our phones, mouth breathing has become surprisingly common, and apparently, that's a problem worth taping your face over.
Here's where it gets genuinely interesting, because the benefits of nasal breathing aren't just wellness pseudoscience. Your nose actually serves as a sophisticated air filtration system, warming and humidifying the air before it reaches your lungs while producing nitric oxide, a molecule that improves oxygen delivery throughout your body. When you breathe through your nose at night, you're also more likely to engage in diaphragmatic breathing, which activates your parasympathetic nervous system and helps you stay in those deep, restorative stages of sleep longer.
Beyond the sleep quality improvements, nasal breathing can reduce snoring (your partner will thank you), prevent the dreaded morning dry mouth that makes you feel like you've been chewing on cotton balls, and even support better facial structure development over time. Some practitioners claim it helps with everything from reducing anxiety to improving athletic performance, though the research on those benefits is still evolving.
Of course, taping your mouth shut comes with some obvious concerns that need addressing. If you have sleep apnea, chronic sinus issues, or any anxiety around breathing, this practice could be dangerous rather than helpful, so definitely consult with a healthcare provider before attempting it. Even for healthy individuals, the adjustment period can feel uncomfortable, with some people reporting feelings of claustrophobia or waking up to find the tape mysteriously relocated to their pillow.
If you're intrigued by the benefits but not quite ready to tape your mouth shut, there are gentler ways to encourage nasal breathing. Starting with daytime awareness, spending just 5-10 minutes consciously breathing through your nose while working or walking, can begin retraining your breathing patterns. You might also try nasal strips or dilators to make nose breathing easier, work on proper tongue posture (your tongue should rest gently on the roof of your mouth), or simply focus on creating better sleep hygiene with a humidifier and clean bedding.
The mouth tape might seem extreme, but it represents something bigger that all these top performers understand: the quality of your sleep directly impacts the quality of your waking hours. Whether you choose to tape or not, paying attention to how you breathe during sleep could be the first step toward mornings that feel less like a struggle and more like an opportunity.
Once that tape comes off and you're officially awake at this ungodly hour, the next move is surprisingly simple yet absolutely crucial: hydration and basic hygiene. While your brain is still processing why you're vertical before the sun, your body desperately needs attention after going 7-9 hours without water.
This part of the routine stays refreshingly straightforward, which feels like a small mercy when it's still pitch black outside. You start with 1-2 full glasses of room temperature or warm water, and we're talking actual glasses here, not the sad little sip from the bathroom tap that most of us consider "hydration." Your cells have been crying out for water all night, working hard to repair and restore while you slept, and now they need replenishment to kick your metabolism into gear and flush out the metabolic waste that accumulated overnight.
After the water comes the basic human maintenance that signals to your brain that yes, you're really doing this. Brushing your teeth, splashing water on your face, using the bathroom—these simple acts might seem mundane, but they serve as powerful triggers that help your mind transition from sleep mode to wake mode. Some enthusiasts add oil pulling, tongue scraping, or even elaborate face massages to this routine, though honestly, when you're up at 4 AM, keeping things simple might be your best bet for actually sticking with it.
The temptation to reach straight for coffee is real, especially when you're up before literally everyone else on the planet. But here's why water needs to come first: your body uses water for virtually every cellular process, from regulating temperature to transporting nutrients, and after a full night without any, you're starting your day in a deficit. That grogginess you feel? Often it's as much about dehydration as it is about early wake time.
Some people swear by adding lemon to their morning water for an extra vitamin C boost and to stimulate digestion, while others go for warm water to be gentler on their empty stomach. There's even a contingent that adds a pinch of high-quality salt for electrolyte balance, though plain water works perfectly fine if you're not trying to turn your morning into a chemistry experiment.
Now comes the part that might make you either laugh or cry: physical movement at 4:15 in the morning. But before you picture yourself doing burpees in the dark like some sort of fitness masochist, let me reassure you that this step is gentler than it sounds.
The routine calls for heading out to the balcony (if you have one) for some light movement and fresh air. We're talking maybe 10-15 push-ups, some arm circles, gentle stretching (just enough to get your blood flowing and signal to your body that the day has officially begun). The outdoor element serves a dual purpose here, exposing you to whatever natural light might be starting to creep in (depending on the season) and giving you that hit of fresh air that does wonders for mental clarity.
For those of us without balconies or those living in climates where stepping outside at 4 AM might result in hypothermia, the movement can happen anywhere. The point isn't to get a full workout in; rather, you're gently activating your muscles, lubricating your joints, and boosting circulation in a way that naturally increases alertness without shocking your system. Think of it as a physical cup of coffee that doesn't leave you jittery or crashing later.
What's fascinating about this timing is how it works with your body's natural cortisol rhythm. Cortisol often gets a bad rap as the "stress hormone," but in the morning, it's exactly what you want. A natural cortisol spike helps you feel alert and ready for action, and light physical movement can help optimize this response, setting you up for sustained energy throughout the day rather than that familiar afternoon crash.
The movement also serves as a powerful anchor for your circadian rhythm, especially if you can do it outdoors. Even the dim pre-dawn light contains blue wavelengths that signal to your brain that it's time to be awake, helping to regulate your internal clock and making it easier to maintain this early schedule over time. Plus, there's something psychologically powerful about moving your body before most people have even hit their first snooze button, simply because it creates a sense of accomplishment that colors your entire day.
By 5 AM, you've been up for over an hour, and this is where the routine takes an interesting turn inward. Instead of immediately diving into work or productivity, top performers often spend this time on mindfulness practices and journaling, creating space for mental clarity before the demands of the day begin.
The beauty of this timing is that at 5 AM, the world is still asleep. Your phone isn't buzzing with notifications, emails aren't pouring in, and there's a special kind of quiet that feels almost sacred. This is when many high achievers do their deepest thinking, whether through meditation, breathwork, or simply sitting with a journal and letting thoughts flow onto paper.
Now, if the idea of meditation makes you want to run for the hills (or back to bed), stay with me. The kind of mindfulness we're talking about here doesn't require sitting cross-legged while chanting om. It can be as simple as focusing on your breath for five minutes, doing a body scan to notice how you're feeling, or using a guided meditation app that does the heavy lifting for you. The goal is simply to create a buffer between waking up and diving into the chaos of daily life, giving your mind time to settle and clarify what really matters today.
The journaling component might be even more powerful than the meditation, and here's why: when you write down your thoughts first thing in the morning, you're essentially downloading all the mental chatter that accumulated overnight. You know that feeling when you wake up with seventeen different worries swirling around your head? Journaling helps you get them out of your brain and onto paper, where they suddenly seem much more manageable.
Some people use this time for gratitude journaling, listing things they're thankful for to start the day with a positive mindset. Others prefer stream-of-consciousness writing, just letting whatever wants to come out flow onto the page. Many top performers use this time for strategic planning, writing out their top three priorities for the day or visualizing how they want challenging situations to unfold.
The magic happens when you combine these practices regularly. Over time, you start noticing patterns in your thinking, catching negative spirals before they take hold, and developing a clearer sense of what you actually want versus what you think you should want. It's like having a daily therapy session with yourself, except it's free and you don't have to leave your house at 5 AM to do it.
If sitting still makes you antsy, consider a walking meditation instead. You can practice mindfulness while slowly pacing around your living room or, if you're feeling brave, taking a quiet walk around your neighborhood. The key is to stay present, noticing the sensation of your feet on the ground, the rhythm of your breath, and the subtle sounds of the early morning world waking up.
For the journal-resistant among us, try starting with just three lines: how you're feeling, what you're grateful for, and one thing you want to focus on today. That's it. No need for pages of prose or profound insights. Sometimes the simplest practices are the most sustainable, especially when you're trying to build a new habit at an hour when your brain might still be questioning your life choices.
Alright, now we're getting into the truly bizarre territory. By 7 AM, after you've meditated, journaled, and hopefully made peace with being awake, it's time for a skincare routine that sounds like it was designed by someone who really, really likes making life interesting.
First up: the ice water face dunk. Yes, you read that correctly. You fill a bowl with ice water—we're talking actual ice cubes floating around like tiny icebergs—and you dunk your entire face into it. Not a gentle splash, not a refreshing mist, but a full submersion that would make a polar bear proud.
Before you dismiss this as pure masochism, there's actually some solid reasoning behind it. Cold water immersion causes vasoconstriction (your blood vessels tighten up), which reduces puffiness and inflammation. When you pull your face out of that icy bowl, the blood rushes back, creating a natural glow that no highlighter can replicate. Plus, if you weren't fully awake before, you definitely will be after this.
Just when you thought it couldn't get weirder, enter the banana peel facial. After you've recovered from your ice bath, you grab a banana, eat the fruit (because breakfast is coming up and you'll need the energy), and then take the inside of the peel—that stringy, slightly slimy part—and gently rub it all over your face.
I know how this sounds. Trust me, I'm writing it and I can barely believe it myself. But apparently, banana peels contain vitamins A, B, C, and E, along with potassium and antioxidants that can help brighten skin and reduce inflammation. Some people swear it helps with acne, others say it gives them a glow that lasts all day. The science is admittedly thin here, but when you're already up at 4 AM with tape marks on your face, rubbing a banana peel on your cheeks doesn't seem that much stranger.
Look, if dunking your face in ice water and rubbing fruit on it sounds like a bridge too far, there are ways to adapt this routine while keeping the benefits. A cold splash of water can wake up your skin without the full arctic experience. An ice roller kept in the freezer provides similar de-puffing benefits with more control and less cleanup.
As for the banana peel, a good vitamin C serum will probably give you better, more consistent results. But there's something to be said for the ritual of it all. These morning rituals, however unusual, create a moment of self-care that sets a tone of intentionality for the day. Whether you're applying a $200 serum or rubbing produce on your face, the act of taking time to care for yourself sends a powerful message to your subconscious about your worth and priorities.
By 9:26 AM (and yes, the specificity of this timing is oddly satisfying), you've been awake for over five hours. You've breathed, moved, meditated, and possibly traumatized your face with ice water. Now comes the reward: a breakfast designed to fuel your body and brain for optimal performance.
Top performers who follow this routine typically opt for a breakfast that balances protein, healthy fats, and complex carbohydrates. Think eggs with avocado and whole grain toast, Greek yogurt with berries and nuts, or a smoothie packed with greens, protein powder, and healthy fats. The goal is sustained energy without the blood sugar rollercoaster that comes from sugary cereals or pastries.
What's interesting about the timing here is that by 9:26 AM, you've already been productive for hours. You've essentially earned this breakfast in a way that feels different from rolling out of bed and immediately eating. Your metabolism is fully activated, your digestive system is awake and ready, and you can actually sit down and enjoy your meal rather than scarfing it down while checking emails.
Waiting until after 9 AM to eat might seem counterintuitive when you've been up since before 4 AM, but there's method to this madness. First, it naturally creates an intermittent fasting window, which research suggests can improve insulin sensitivity, boost cognitive function, and support healthy weight management. Second, by completing your morning routine before eating, you're not trying to meditate or exercise on a full stomach, which can be uncomfortable and less effective.
The clean, whole-food approach to this breakfast also makes sense when you consider what your body needs after being awake for so long. Processed foods and sugar might give you a quick hit of energy, but by mid-morning, you'd be crashing hard. The combination of protein, fats, and complex carbs provides steady fuel that supports both physical energy and mental clarity through the rest of your morning.
Of course, waiting five hours to eat isn't for everyone. If you're someone who wakes up genuinely hungry, forcing yourself to wait could backfire, leaving you irritable and unfocused. The key is to pay attention to your body's signals and adjust accordingly. Maybe you have a small protein-rich snack earlier, then enjoy a full breakfast later. Or perhaps you shift the entire timeline to work with your natural hunger cues.
What matters most is the intentionality behind the meal. Whether you eat at 7 AM or 10 AM, choosing foods that support your goals and energy needs sets you up for success. Learning how to be more productive often starts with these basic biological needs—when we fuel our bodies properly, our minds can perform at their best.
Here's the thing about this 4 AM routine: it's absolutely bananas (pun intended), but it reveals something important about how top performers think about their mornings. They're willing to experiment, to try things that seem weird or uncomfortable, all in service of finding what helps them show up as their best selves.
You don't have to adopt this routine wholesale. Actually, you probably shouldn't unless you're really committed to explaining to people why you have tape marks on your face and smell faintly of banana. But each element offers something worth considering:
🔹 The early wake time creates uninterrupted hours for deep work and self-care
🔹 The mouth taping highlights the importance of quality sleep and proper breathing
🔹 The hydration ritual reminds us to start the day by caring for our basic needs
🔹 The movement gets our bodies and minds activated naturally
🔹 The mindfulness practices create space for clarity before the chaos begins
🔹 The unusual skincare represents commitment to self-care, however quirky
🔹 The strategic breakfast fuels us for sustained performance
Maybe your version of this routine starts at 6 AM instead of 4. Perhaps you skip the mouth tape but add five minutes of stretching. Maybe you love the ice water wake-up call but think the banana peel facial is where you draw the line. That's perfect.
The real lesson from these top performers isn't that we should all be waking up at 3:52 AM and following some prescriptive routine. It's that mornings matter. How we start our day ripples through everything that follows. When we approach our mornings with intention, whether that means creating a slow morning routine or diving into an intense optimization protocol, we take control of our energy, focus, and mindset.
If you're inspired to upgrade your mornings but feeling overwhelmed by all these options, start small. Pick one element that resonates with you and try it for a week. Maybe it's drinking a full glass of water before coffee. Perhaps it's five minutes of journaling or a few push-ups by your bed.
The beauty of morning routines is that they compound over time. One positive habit makes the next one easier to add. Before you know it, you've built a morning practice that helps you feel more energized, focused, and ready for whatever the day throws at you. And you don't even have to tape your mouth shut to get there (unless you want to, in which case, more power to you).
Remember, whether you're naturally a morning person or someone who struggles with early rises, there's a routine out there that can work for you. The key is to experiment, pay attention to how different practices make you feel, and build something sustainable that actually serves your life and goals.
Because at the end of the day (or rather, the beginning), the best morning routine is the one you'll actually stick with. Even if it involves ice water and banana peels.
And if you want support in building these habits into something that truly sticks, Sunrise makes it simple to create and maintain your perfect morning routine, without the overwhelm or pressure to be perfect. 🌅
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