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Waking up at 4 am to train, like Tamannaah Bhatia, can fuel energy, focus, and overall health all day long.
Tamannaah Bhatia’s 4 AM Routine: Workout first, long workdays, no daytime sleep
In a candid conversation with her trainer, actor Tamannaah Bhatia shared that she has always been an early riser. “I woke up at 4 and trained at 4.30 am,” said Bhatia, adding that once she finishes her workout, she dives straight into work instead of catching up on sleep. “No, no daytime naps, no sleep. I am going to work the whole day. How many hours….It all depends. It is a surprise. It can be 8 hours or it can be 12 hours,” the 35-year-old actor noted.
She went on to highlight the importance of fitness in her lifestyle. “There’s no other way to do it. Diet, of course, needs to be controlled. But you can’t substitute anything for workouts. You have to train. I enjoy it,” said the Stree star, who mentioned that she has known her trainer for nearly 10–12 years.
Explaining the benefits of an early start, Kanikka Malhotra, consultant dietician and certified diabetes educator, said that waking up as early as 4 am to exercise can be highly energising. “Starting the day before sunrise gives a sense of accomplishment and sets a powerful, positive tone. Exercising early helps spark focus, steadies energy, and supports better sleep at night. Not napping after the workout keeps the body’s internal clock steady, so nights are restful and days are alert,” she explained.
Malhotra emphasised, however, that such a routine is only sustainable if paired with adequate night-time rest, ideally seven to nine hours. With that balance, she said, discipline in sleep and training can significantly uplift both physical health and mental well-being, leaving one more refreshed and productive throughout the day.
She also pointed out that early risers align themselves with the body’s natural digestive rhythm, which aids in smoother bowel movements and reduces bloating. “Hydrating first thing and having a balanced, fibre-rich breakfast help the gut microbiome thrive, supporting better energy and mood throughout the day. Regular morning exercise itself is shown to encourage good bacteria in the gut, boost digestion, and even support immunity,” said Malhotra.
Additionally, she noted that avoiding naps after workouts helps regulate the circadian rhythm, a key factor not only for deeper sleep at night but also for improved gut health.
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
