Research has identified several benefits of waking up early, including improved focus, productivity, and a reduced risk of chronic health conditions. However, for night owls, getting up early can be easier said than done.
Here, we’ll explore some of the benefits of waking up early and offer five tips on how to get started.
What are the benefits of waking up early?
Research has identified several potential benefits of waking up early. We’ll cover some of the main ones below…
Waking up early may improve mental health
Research has linked waking up earlier with better mental health – and there are a few reasons why.
Having more time for yourself, whether for exercise or to plan for the day ahead, can increase positivity – and many people find that ticking tasks off early in the day gives them a sense of accomplishment. Studies have also found that having early access to daylight is a natural mood booster.
As a result, in this study, when people shifted their sleep schedules earlier by about two hours, they reported lower levels of stress and depression compared to those who didn’t change their sleep schedules. In another study of over 840,000 people, having a preference for waking up earlier was linked with a 23% lower risk of major depressive disorder.
On the other hand, studies have found that people who tend to sleep later and wake later are more likely to experience depression and anxiety than those who sleep earlier and wake earlier.
Waking up early may boost focus and productivity
According to experts, our brains are hardwired to be more alert in the morning.
This can be explained by the body’s circadian rhythm (internal clock), which is influenced by light exposure. Every morning when daylight creeps in, our body temperature begins to rise and the cortisol hormone is released, increasing alertness. In contrast, when it gets dark in the evening, levels of the sleep hormone melatonin rise and body temperature lowers, promoting sleep.
According to research, our brains don’t wake up the second we do – which is why it’s normal to feel groggy when you first wake up. And, because this sleep-induced brain fog, also known as sleep inertia, can last anywhere from two to four hours, waking up late can hinder productivity. Take this study, which found that people who went to bed late and woke up later were more likely to procrastinate than those who went to bed earlier and woke up earlier.
On the other hand, getting into a rhythm of waking earlier allows your body time to reach peak alertness naturally, without depending on caffeine – so you can perform your best at the start of the day.
This study found that people who shifted their sleep schedules earlier by about two hours had quicker reaction times and better grip strength. Other research has also found that morning people may be more proactive and confident than night owls; and, having fewer distractions in the morning may make defining and reaching goals easier.
Waking up early may result in more restful sleep
Sticking to regular sleep and wake times has been found to help regulate the body’s circadian rhythm and promote better quality sleep.
Research suggests that having an earlier bedtime and wake time may be particularly beneficial. In this study, people who went to bed earlier and woke up earlier experienced longer, higher-quality sleep than those who slept late and woke later.
One reason for this is that sleeping late can reduce the time spent in rapid eye movement (REM) sleep. Among other things, REM sleep is important for memory processing, mood regulation, and protection against dementia. One study found that for every 1% reduction in REM sleep, there was a 9% increase in the risk of dementia.
Other research has found that people who sleep later are more likely to experience harrowing thoughts as they wind down for bed compared to those who go to bed early and wake up early, which can further disrupt sleep.
Waking up early may improve skin health and appearance
Because waking up early is linked with more restful sleep, research suggests it can improve skin health and appearance.
During sleep, skin cells regenerate, blood flow increases, and collagen helps to repair damage caused by UV exposure. This is why, very often, we can almost immediately see the effects of a poor night’s sleep on our faces. For example, one study found that just one night of poor sleep can cause swollen eyes, darker under-eye circles, and more wrinkles and fine lines.
Waking up early gives you more time to eat a healthy breakfast
People who wake up earlier are likely to have more time to prepare a healthy breakfast – which research has linked with several benefits.
This study found that regularly eating breakfast may help to reduce the risk of type 2 diabetes; while other studies suggest that skipping breakfast may increase the risk of heart disease. Research has also found that people who eat a healthy, balanced breakfast have higher energy levels throughout the day, and may be more alert and positive than those who skip breakfast.
For inspiration, check out our article; 9 healthy breakfast ideas to kickstart your day.
5 tips for waking up early
If you’re keen to see some of the benefits of waking up early, you might wonder where to start – particularly if you’re a night owl.
Below are some things that can help.
1. Create a routine and allow your body to adjust
Research suggests that to reap the benefits of waking up early, consistency is key. Sticking to a consistent bedtime and morning alarm will help your body get into a rhythm.
If you’re used to waking up later, it’s likely you’ll need to adjust your bedtime, as staying up too late is one of the key reasons people struggle to get up early. Plus, even if you get up early after sleeping late, you won’t be able to enjoy the benefits if you’re sleep deprived.
Some people find it useful to make gradual adjustments over a series of days to allow their body to adapt. Check out the Sleep Foundation’s guide to adjusting your sleep routine for further guidance.
2. Stay consistent at the weekend
After getting up early during the week, you might feel tempted to sleep late at the weekend. But research shows that this can do more harm than good.
In fact, studies suggest that staying up later and sleeping in later at the weekend can have a similar effect to travel jet lag. This is because it disrupts your circadian rhythm, leaving your body feeling like it’s in a different time zone. This may help to explain why you feel particularly tired returning to work on Monday morning.
On the other hand, this study linked sticking to a consistent bedtime routine at the weekend with better sleep and easier waking during the week.
3. Put your alarm across the room
According to research, more than half of adults hit the snooze button on their alarm in the morning; suggesting that, for many people, actually getting out of bed is the trickiest part.
If you relate to this, you might find it helpful to put your alarm across the room, so that you have to get out of bed to switch it off.
Don’t be disheartened if this feels a bit painful at first! Research shows that waking up earlier becomes easier with time as your body adjusts to your new circadian rhythm.
4. Get bright light first thing
Morning light is particularly important when it comes to regulating your circadian rhythm because, among other things, it signals to your brain to stop producing melatonin, the sleep hormone – which helps you feel more alert.
Experts advise opening your blind to sunlight as soon as you start your day. Or, when it’s still dark outside during winter, consider investing in a light box therapy device.
5. Create a morning routine that you look forward to
It’s easier to get out of bed in the morning when you have something to look forward to. Simple things, like sprucing up your morning coffee routine or having a delicious breakfast to look forward to, can make all the difference.
Research has also found that incorporating exercise into your morning routine can be particularly beneficial as it increases alertness and overall energy, and sets a positive tone for the rest of the day. Morning meditation and mindfulness have also been linked with similar benefits.
For more ideas, check out our article; 14 ways to set yourself up for a happier, more productive day.
Final thoughts…
There are many benefits to waking up early, and many of us would love to be able to call ourselves morning people. But while it may feel tricky at first, the good news is that with the right approach, anyone can get into a routine of waking up earlier.
For further reading, head over to the sleep and fatigue section of our website. Here, you’ll find information on everything from the sleep cycle to tips for beating insomnia.
What do you think are the benefits of waking up early? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.