Skip to main content

Mark Wahlberg is one of the most well-known actors on the planet. But while he’s mostly known for what he does on-screen, he’s made no secret about some of his habits off-screen and how passionate he is about fitness.

He sticks to a rigid daily schedule, which most find grueling, but that doesn’t mean they aren’t willing to try it. The “Boogie Nights” star likes to begin his workouts every day at 4 a.m. and gets up at 3 a.m. to start his morning with a prayer and pre-workout meal.

Now, a medical professional is warning about why copying Wahlberg’s early-rising routine can actually have negative effects.

Anneliese Cadena is a board-certified nurse practitioner and clinical consultant at Feel30, a telehealth provider specializing in men’s health and testosterone replacement therapy.

She says that setting such an early alarm without changing your bedtime could leave you tired, unfocused, and less productive. Therefore, she is encouraging men to protect their sleep when adopting an earlier routine. Moving the alarm forward without bringing bedtime forward can reduce the rest needed to function well during the day.

“If you normally wake up at 7 a.m., suddenly setting your alarm for 3 a.m. while keeping the same bedtime cuts four hours from your opportunity to sleep,” Cadena explained, adding. “That can leave you feeling worse during the day, even if you manage to get out of bed.”

 According to the National Heart, Lung, and Blood Institute, insufficient sleep can affect concentration, decision-making, solving problems, remembering things, managing your emotions and behavior, and coping with change. “Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.”

For someone who needs eight hours of sleep, a 3 a.m. alarm means being asleep by 7 p.m. the previous evening. That also requires time beforehand to wind down and fall asleep. Changing the alarm may also mean reconsidering an afternoon coffee or a late evening spent scrolling.

Cordena suggests, “Choose a wake-up time that fits your responsibilities and still gives you enough sleep. Getting up at 6 a.m. and feeling rested may serve you much better than forcing a 3 a.m. start that leaves you struggling through the afternoon.”

For men who do want to rise that early, the Cleveland Clinic recommends moving bedtime earlier by 15 or 20 minutes for a few days, then making another small adjustment. Its guidance advises seven to nine hours of sleep each night.

Someone who usually wakes at 7 a.m. could start by working toward 6:45 a.m., alongside an earlier bedtime. Further changes should leave enough time for sleep. Moving the alarm forward by a full hour every day can quickly eat into rest if bedtime does not keep pace. If falling asleep earlier proves difficult, or daytime sleepiness increases, pause further changes and reconsider whether the target wake-up time fits your needs.

Best in News