Why did people start talking about waking up early? The answer is simple: because it works.
Mornings can be a chaotic time for most people. You’re trying to get ready for work or school while also trying to get the kids out the door on time. It can be hard to find time to yourself, much less time to actually do anything productive. One way to help ease the morning chaos is by waking up early.
Contrary to what many people believe, waking up early has a range of benefits that can make your day easier and more productive. Keep reading this article to discover exactly what these benefits are.
"Lose an hour in the morning, and you will be all day hunting for it" - Richard Whately
List of benefits of waking up early
Though the exact origins are unclear, the practice of rising early has been linked to a number of different cultures and traditions around the world.
In many cases, it was seen as a way to make the most of the day and get a head start on work or chores. For others, it was a way to connect with nature or to find moments of peace and solitude.
In recent years, there has been a renewed interest in the benefits of waking up early, with many scholars claiming that it improves productivity and motivation.
Whether you’re looking to start your day with a sense of purpose or simply want to enjoy some quiet time before the hustle and bustle of the day begins, waking up early can be a helpful practice.
(1) Waking up early improves sleep quality
While the benefits of waking up early have been widely talked about, the idea of waking up early to get a better night’s sleep may seem counterintuitive.
After all, if you’re tired, shouldn’t you just sleep in? The science behind why this works is actually pretty simple.
Our bodies have an internal clock, known as the circadian rhythm, which regulates our sleep-wake cycle.
Waking up and going to bed at the same time each day helps to keep our circadian rhythm in sync. However, when we stay up late and sleep in, our bodies become confused and it can take a toll on our sleep quality.
(2) Waking up early improves dietary habits
Waking up early gives you more time to plan you meals and a better chance to start your day with a healthy breakfast.
Eating a nutritious meal first thing in the morning helps to jumpstart your metabolism and provides energy for the day ahead.
Click here to discover the expert tips for a healthy breakfast
“Early to bed and early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin
(3) Waking up early give you a head start
Waking up early allows you to get a head start on your day. You can plan your schedule, get in a workout, or simply enjoy some peace and quiet before the hustle and bustle of the day begins.
Getting an early start can give you a feeling of accomplishment and satisfaction. This can help you to relax and prepare for the day ahead.
(4) Waking up early associates with increased productivity
Although controversial, some scholars claim that people who wake up early tend to be more productive and successful than those who sleep in.
So if you’re looking to improve your productivity, self-control and efficiency, consider waking up early.
According to research involving 367 students, a higher percentage of morning persons were shown to be more proactive than evening people.
randler, 2010
Notably, evening persons were found to be more creative and outgoing.
Read also: Unlocking the 12 main causes of sleep deprivation
(5) Waking up earlier has also been linked to improved mental health
Research from Harvard Men’s Health Watch shows that shifting bedtime to wake up one hour earlier daily without cutting back on the total number of hours you sleep can decrease your risk of depression.
In fact, late risers were shown to have a 23% higher risk.
solan, 2021
Actually, getting more time for yourself in the morning will allow you to remain calm and reduce your stress levels.
"Life is getting up an hour earlier to live an hour more." - Unknown
(6) Waking up early may lead to better school performance
Waking up early has been linked with improved memory and academic performance. Based on some scientific studies, students who wake up early tend to score better in examinations.
Read also: 22 Main reasons why students fall behind academically
Should I use an alarm clock to wake up early?
Alarm clocks are considered a necessary evil by many of us. This is because they help us to wake up on time but they can also be disruptive to our sleep patterns.
However, waking up to an abrupt sound can cause us to feel groggy and disoriented, and it can take us a while to shake off the effects of the alarm.
Additionally, alarm clocks can cause anxiety and stress due to the fear oversleeping or missing your alarm.
Third, alarm clocks can throw off your natural sleep cycle and can lead to dependency. So, it’s best to avoid using one if possible.
There are plenty of other ways to wake up early, such as setting a regular sleep schedule or using a natural light alarm clock. So next time your alarm clock goes off, think twice before hitting the snooze button.
Click here to learn 10 reasons why you should stop using your alarm clock and wake up naturally
What are the disadvantages of not waking up early?
Although there are a few benefits to waking up late, such as having more time to sleep and getting to enjoy the quiet of the morning, there are also several disadvantages.
One of the biggest disadvantages is that it can be difficult to stick to a morning routine. When you wake up late, it’s easy to skip breakfast or end up rushing through your morning ablutions.
This can set the tone for the rest of the day, making it harder to focus and be productive. Additionally, waking up late can throw off your body’s natural circadian rhythms, making it difficult to fall asleep at night.
This can lead to a cycle of poor sleep and fatigue, which can be hard to break.
According to research of over 2000 participants between the ages of 9 and 16, having a late bedtime and late wake up time were linked to worse health outcomes particularly related to unfavorable activities and weight status.
Notably, these results were independent of age, gender, household income and sleep duration.
In one study of 61 eight year olds, it was found that those with higher BMI had later bedtimes and later wake times than their leaner counterparts.
What’s even more interesting is that this trend was even more evident in the children with a family history of obesity. In other words, if your parents are overweight chances are higher that you might be obese too if you choose to not wake up early.
How can I make waking up early easier?
One of the best ways to make waking up early easier is to establish a routine. Going to bed and waking up at the same time each day helps to regulate your body’s internal clock, making it easier to fall asleep and wake up on time.
It’s also important to create a relaxing bedtime routine that allows you to wind down before sleep. This might include taking a warm bath, reading a book, or writing in a journal.
Once you’re in bed, try to avoid using electronic devices for at least 30 minutes before you plan to turn off the lights.
The bright light from screens can also interfere with your body’s natural sleep cycle, making it harder to fall asleep. If you follow these tips, you’ll be well on your way to becoming an early riser.
Read 12 tips to make waking up early easier.
However, if getting up early means that you’re not getting the recommended 7 to 9 hours sleep for adults, I’d say these benefits simply aren’t worth it.
Prioritize sticking to a schedule and getting enough sleep
Regardless of what time you wake up, it’s important to stick to a schedule. Research shows that irregular sleep schedule affects circardian rhythm and increases the cortisol levels, which is a stress hormone.
It also was linked to poorer academic performance. In fact, the lack of sleep may be harming your health even if you aren’t aware.
Hence it’s important to get enough sleep and wake up at the same time every day.
Notably, the studies also show that light-based interventions may be therapeutically effective in improving sleep regularity.
As such, consider avoiding exposure to any bright light sources after dark, as this may have a negative effect on sleep regularity and could be detrimental to your health and performance.
philips et al., 2017
Actually, light exposure can alter melatonin levels in those who are exposed after the sun sets. Notably, this suppression of melatonin could have an adverse effect on athletic performances.
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
Final words on the health benefits of waking up early
If you’re looking for ways to jumpstart your day and get more done, waking up early may be the answer.
The benefits of waking up early are well-documented, so consider making it a habit that sticks.
Whether you want to have more time to work on your personal goals or just feel better rested and more alert throughout the day, getting up before the sun is worth a try.
What changes will you make this week to start waking up earlier?
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In this blog post, I’ll explore some tips on how to naturally improve your sleep. Read more
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References
Daghlas I, Lane JM, Saxena R, Vetter C. Genetically Proxied Diurnal Preference, Sleep Timing, and Risk of Major Depressive Disorder. JAMA Psychiatry. 2021;78(8):903–910.
Olds, T. S., Maher, C. A., & Matricciani, L. (2011). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 34(10), 1299–1307.
Phillips, A.J.K., Clerx, W.M., O’Brien, C.S. et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Sci Rep 7, 3216 (2017).
Randler, C (2010) Defend your research: The early bird really does get the worm. Harvard Business Review.
Solan, M (2021) Waking up one hour earlier than usual may reduce depression risk.
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