15 Proven Benefits Of Waking Up Early Every Morning
Do you ever feel like hitting that snooze button one too many times in the morning? Well, it’s time to wake up and smell the coffee because there are some incredible benefits waiting for you on the other side of that alarm clock.
Contrary to popular belief, waking up early is not just for the early birds or the overachievers. In fact, science has shown that rising with the sun can bring a whole new level of productivity and well-being into your life.
From increased focus and improved mental clarity to better physical health and reduced stress levels, there’s a reason why countless successful individuals swear by their early morning routines.
So get ready to seize the day and discover 15 proven benefits of waking up early. Trust me, once you experience these advantages firsthand, you’ll wonder why you didn’t start setting that alarm clock a little earlier all along.
What is consider waking up early?
So, what exactly is considered ‘waking up early’ and how does it fit into all these proven benefits we’ve been talking about?
Waking up early typically refers to rising from sleep before the usual or average wake-up time.
While there isn’t a specific universal definition of what constitutes as waking up early, it generally means waking up earlier than most people in your social or work circles.
So if most people wake up between 7 – 9 in the morning, that means that an early riser is anything between 5 – 7 in the morning.
This allows for additional time in the morning to engage in activities that promote productivity, self-care, and overall well-being.
Benefits of waking up early
When you wake up early, you experience many health benefits both physically and mentally.
Studies have even suggested that waking up early is associated with better academic performance and higher grades.
Here’s a list with 15 proven benefits of waking up early:
1. There’s peace, quiet, and silence
In the early morning hours, the world is as peaceful and still as a serene lake at dawn. The tranquility of this time offers a unique opportunity for solitude and quiet reflection.
Imagine stepping outside to witness the gentle sway of trees in the soft morning breeze, hearing only the distant chirping of birds, and feeling a sense of calm wash over you.
It’s during these moments that you can truly connect with yourself and find inner peace.
2. You get to plan and organize your day
Imagine the satisfaction of starting your day with a clear mind. As you sit down with a cup of coffee and pen in hand, you’re ready to map out your goals and tasks for the day ahead. Waking up early allows you to take control of your day and prioritize what needs to be done.
Research shows that planning and organizing your day in the morning can increase productivity and efficiency. This helps you accomplish more and feel more accomplished at the end of the day.
3. You’ll have time for breakfast
Indulge in a mouthwatering and satisfying breakfast that will leave you energized and ready to conquer the day ahead! Waking up early gives you the time to prepare and enjoy a nutritious meal.
Studies show that skipping breakfast can lead to unhealthy food choices later in the day. [1]
By starting your morning with a balanced breakfast, you provide your body with the energy it needs for optimal performance throughout the day.
4. Your brain will function better
Experience the incredible clarity and sharpness of your mind when you rise with the sun. Allow your brain to function at its absolute best by waking up early.
Reap the benefits of enhanced cognitive abilities throughout the day. Your brain will be more focused, alert, and ready to tackle any challenges that come your way.
You’ll experience improved memory retention, faster decision-making skills, increased creativity, and heightened problem-solving abilities.
Start your day off right by waking up early and giving your brain the boost it needs to excel.
Related: Neuroactiv6 Review: Best Brain Boosting Nootropic?
5. You’ll get better grades
By rising with the sun, you’ll get better grades. Studies show that students who wake up early tend to have better grades. [2]
Waking up early allows for a calm and focused start to the day. It gives you more time for studying and completing assignments.
Additionally, it helps improve concentration and memory throughout the day.
So, set that alarm clock and watch your grades improve as you embrace the benefits of waking up early.
6. You’ll sleep better
Waking up early can actually improve your sleep quality. When you wake up early, you align your body’s internal clock with natural light and darkness, which helps regulate your circadian rhythms. [3]
This leads to a more consistent sleep schedule, allowing you to complete all the necessary sleep stages and cycles for optimal rest.
7. You will have more energy
Feel the invigorating surge of energy that comes from rising with the sun and embracing the early morning hours.
- Waking up early allows for a full night’s rest, leading to improved energy levels throughout the day.
- The body’s natural circadian rhythm aligns with waking up early, providing a natural boost in physical and mental well-being.
- Early risers often experience heightened focus and concentration, resulting in increased productivity and efficiency in daily tasks.
- Starting the day early provides uninterrupted time for goal-setting and planning, setting a positive tone for the rest of the day.
8. You’ll be more productive
Experience a significant boost in your daily productivity by embracing the habit of waking up early.
Studies have shown that early risers tend to accomplish more tasks and are 30% more likely to achieve their goals compared to those who sleep in. [4]
This is because waking up early provides uninterrupted time in the morning, allowing for better planning and organization. By allocating specific time frames for tasks, you can increase efficiency and accomplish more throughout the day.
9. Your mental health will improve
Embracing the habit of waking up early can lead to a noticeable improvement in your overall mental well-being. When you wake up early, you give yourself time to ease into the day and set a positive tone for your mental health.
Here are four ways waking up early can benefit your mental well-being:
- Reduced stress levels: Waking up early allows you to avoid rushing and feeling overwhelmed in the morning. You can start your day with a calm and relaxed mindset, which can significantly reduce stress levels.
- Increased focus and productivity: By waking up early, you have the opportunity to prioritize your tasks and set clear goals for the day. This enhanced focus and productivity can lead to a sense of accomplishment and satisfaction, positively impacting your mental well-being.
- Enhanced mood and positivity: Starting your day on a positive note can have a ripple effect on your overall mood and outlook. Waking up early gives you time to engage in activities that bring you joy and set a positive tone for the rest of the day.
- Improved self-discipline and motivation: Waking up early requires discipline and commitment. By consistently waking up early, you cultivate self-discipline and motivation, which can translate into other areas of your life and positively impact your mental health.
By starting your day with intention and giving yourself ample time, you can experience these positive effects on your mental health.
10. More time for yourself
Indulging in a leisurely morning routine allows for quiet moments of solitude and the opportunity to savor the stillness before the busyness of the day begins.
This dedicated time for yourself sets a positive tone for the rest of your day, promoting mental well-being.
Research suggests that engaging in activities that bring joy and fulfillment during this time can improve mood, reduce stress levels, and enhance overall happiness. Prioritizing self-care in the morning can lead to a more balanced and fulfilling life.
11. More time to exercise
Isn’t this so obvious? Make the most of your mornings by carving out extra time to fit in an energizing workout. Enjoy the incredible benefits it brings to your physical and mental well-being.
Research has shown that exercising in the morning helps maintain a consistent exercise routine. [5]
It also reduces the likelihood of skipping workouts. Additionally, it boosts mood, lowers stress, and increases energy levels.
Moreover, morning exercise improves overall physical fitness and health. It enhances mental clarity and focus throughout the day. Taking the time to exercise in the morning allows you to start your day on a positive and productive note.
12. Less time in traffic
Save yourself from the stress and frustration of rush hour traffic by reclaiming those precious hours in the morning to breeze through your commute, arrive on time, and start your day with a sense of ease and tranquility.
Here some quick benefits of not running into morning traffic:
- Avoid peak traffic congestion
- Save time and money
- Reduce stress and frustration
- Arrive at destinations on time
- Contribute to a more sustainable lifestyle
13. More time to get things done
Waking up early provides additional hours in your day to accomplish tasks and responsibilities. This allows you to avoid feelings of overwhelm and procrastination.
With this extra time, you can better organize and plan your daily activities. As a result, you’ll experience a sense of accomplishment and satisfaction.
Having more time in the morning also enables a better work-life balance. You’ll have enough time to dedicate to both work and personal activities. This balance is crucial for maintaining overall well-being and avoiding burnout.
14. Healthier skin
Improve your skin’s health by embracing the early morning hours—it’s like giving your skin a refreshing and invigorating sunrise to start its day! Wake up early and enjoy these benefits for healthier skin:
- Increased blood flow delivers essential nutrients to the skin.
- Exposure to morning sunlight promotes vitamin D synthesis, important for skin health.
- Early morning exercise helps flush out toxins and improves circulation.
- Reduced stress levels contribute to healthier-looking skin.
Give your skin the boost it deserves by waking up early!
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14. Fewer dark circles
Imagine waking up with a refreshed and radiant face, as the early morning hours gift you with fewer dark circles around your eyes.
When you wake up early, you give your body ample time to rest and recover, including your delicate under-eye area.
With a consistent sleep schedule and enough quality sleep, you reduce the likelihood of developing dark circles.
Related: 10 Best Under Eye Patches For Anti Aging
Disadvantages of waking up early
While there are undeniable benefits of waking up early that far surpass the potential disadvantages, I have to mention them in this article:
1. You might become Sleep deprived
Beware of the sleep thief lurking if you don’t prioritize waking up early – you might find yourself sleep deprived. This can lead to various negative consequences, including:
- Decreased cognitive function
- Impaired memory and focus
- Mood disturbances
- Increased risk of accidents
Lack of sufficient sleep also compromises immune function and increases the likelihood of developing chronic health conditions such as:
- Obesity
- Diabetes
- Cardiovascular disease
Make sure to prioritize getting enough sleep to avoid these potential problems.
2. You might have less time in the evening
Don’t miss out on precious evening moments by waking up too early. This can leave you with less time to relax, unwind, and enjoy the things that bring you joy.
People who get up way early in the morning, usually need to sleep early to complete their 7 – 9 hour sleeping shift.
If you are going to be waking up at 5 o clock in the morning, you’ll have to sleep at 9 o clock to complete your 8 hour sleeping routine. This translates in less evening time.
If not, you are in danger in becoming sleep deprived.
3. It might hurt your social interactions
Imagine missing out on meaningful social interactions and valuable connections with loved ones because you’re always leaving social meeting early or not going out with friends.
This might cause friends to stop calling for late night drinks or social gatherings.
Try to balance this and leave some evening time with your friends.
So, while waking up early has its benefits, it’s important to find a balance between personal goals and maintaining strong social bonds.
4. It might hurt your sex life
Missing out on the intimate moments and passion that come with a satisfying sex life can leave you feeling unfulfilled and disconnected from your partner – especially if your partner does not follow the same bed time routine as you do.
I remember a friend of mine who had a problem with her husband because he was waking up everyday at 4 o clock in the morning for running.
This resulted in him going to bed at 7 or sometimes 8 o clock.
8 o clock was the time kids were going to bed as well making the situation ideal of intimate moments.
But, when your partner sleeps at that time as well then… you know..
It’s important to find a balance that works for both partners to ensure a healthy and fulfilling sex life.
Suggestions for waking up earlier
If you want to start waking up earlier, here are some easy to follow tips:
1. Start Gradually
To ease the transition into waking up early, start gradually. Adjust your wake-up time by 15 minutes at a time, like slowly turning up the volume on a radio to find the perfect balance.
This approach allows your body to adapt to the change without feeling overly fatigued or sleep-deprived.
By taking small steps towards waking up earlier, you increase your chances of successfully incorporating this habit into your daily routine and reaping its benefits.
2. Drink water as soon as you wake up
Start your day off right by hydrating with a refreshing glass of water as soon as you wake up. This simple act nourishes and revitalizes your body from the inside out.
Drinking water in the morning helps kickstart your metabolism. It jumpstarts your body’s processes, helping you burn calories more efficiently throughout the day.
Replenishing fluid levels after a night of sleep is essential. Your body loses water through sweat and respiration while you sleep, so drinking water in the morning helps restore hydration levels and keeps you feeling refreshed.
Cleansing your digestive system is another benefit of drinking water in the morning. It aids in digestion, flushing out toxins and promoting regular bowel movements.
By prioritizing hydration first thing in the morning, you can set yourself up for a day filled with energy and overall well-being. So, make it a habit to drink water as soon as you wake up and reap the benefits throughout the day.
3. Keep the Alarm Clock Away From the Bed
When you separate your alarm clock from your bed, you unlock a world of wakefulness. It’s like a key that opens the door to a vibrant and energized morning.
By placing the alarm clock on the other side of the room, you eliminate the temptation to hit snooze. This simple act encourages you to get out of bed.
This small change can help shake off sleepiness as you take those few steps towards turning off the alarm. It sets the stage for an alert and productive start to your day.
4. Get Out of the Bedroom As Soon As You Wake Up
As you rise from your slumber, step out of the cozy confines of your bedroom and embrace the new day that awaits.
Leave behind any lingering traces of sleepiness. Getting out of the bedroom as soon as you wake up can help prevent the temptation to go back to sleep.
By breaking the association between your bedroom and sleepiness, you’re more likely to stay awake and start your day with energy and focus.
This simple change in environment can help set a positive tone for the rest of your day.
5. Go to the gym. Make your body work
Regular exercise promotes overall well-being, improving physical fitness, mental clarity, and mood throughout the day.
It also makes your body get tired.
Getting tired throughout the day, will make you want to fall asleep earlier. Getting to sleep earlier helps you wake up earlier in the morning.
6. Stay Away From Blue Lights
Avoiding blue lights in the evening can help regulate your sleep-wake cycle and promote better quality of sleep.
Blue lights from devices like smartphones, tablets, and computers suppress melatonin production, a hormone that regulates sleep and wakefulness.
By avoiding exposure to these blue lights at least an hour before bedtime, you can prevent the stimulation of your brain before sleep and maintain a consistent sleep schedule.
This simple habit can have a significant impact on improving your overall sleep quality.
7. Eat a salad for dinner
Indulge in a refreshing bowl of crisp greens and vibrant vegetables for dinner, nourishing your body with the goodness of a salad.
Eating a light dinner, such as a salad, has been shown to positively impact sleep quality. Heavy and spicy meals can disrupt digestion and cause discomfort, leading to restless nights.
Opting for a dinner under 500 calories, including lean meat, fish, and vegetables, promotes better sleep by avoiding digestive issues and promoting relaxation.
8. Don’t drink too much alcohol before bed
Limit the amount of alcohol you consume before bed to ensure a restful night’s sleep. Alcohol may initially make you feel drowsy, but it disrupts the quality of your sleep later on.
It decreases rapid eye movement (REM) sleep, which is important for memory consolidation and learning.
Additionally, alcohol can cause frequent awakenings during the night and lead to dehydration, which further affects sleep quality. Opt for non-alcoholic alternatives or limit your intake to improve your overall sleep experience.
9. Remind yourself why you are doing this.
Motivate yourself by reminding why you’re making this change and how it’ll positively impact your life.
- Remember the sense of control and organization that comes with waking up early.
- Think about the calm and composed start to your day, free from rushing.
- Visualize the increased productivity and efficiency that can be achieved with extra morning hours.
By keeping these benefits in mind, you’ll stay motivated and focused on your goal of waking up early.
Sleep Needs By Age
Make the most of your mornings by understanding how sleep needs vary by age.
Sleep requirements change as we grow older.
- Infants need about 14-17 hours of sleep,
- Toddlers need around 11-14 hours.
- Preschoolers require 10-13 hours
- School-aged children need 9-11 hours for optimal functioning.
- Teenagers should aim for 8-10 hours,
- Adults generally function well with 7-9 hours of sleep.
Understanding these variations can help you prioritize your sleep schedule and ensure that you wake up early feeling refreshed and ready to seize the day.
Frequently Asked Questions
Conclusion
In conclusion, waking up early offers a multitude of benefits that can greatly enhance your daily life.
By aligning with your body’s natural sleep-wake cycle, you can optimize your productivity and organization skills, leading to increased efficiency throughout the day.
Additionally, starting your morning with a healthy breakfast and exercise can boost energy levels and promote overall well-being. Beating peak traffic and enjoying a calm start to the day also contribute to reduced stress levels and better problem-solving abilities.
Embrace the early mornings and unlock a world of improved sleep quality, higher energy levels, and better mental and physical well-being. Rise and shine!
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