Zero In On Nutrition
Healthy Woman stretching in bed room after waking up early

Benefits of Waking Up Early: 7 Ways to Help

While it’s tempting to snooze your alarm and sleep as late as possible, the benefits of waking up early are difficult to deny. Don’t know what we’re talking about? Research shows that there are a ton of benefits of waking up early.

What are the benefits of waking up early? How can you get in the habit of waking up earlier? Let’s talk about it.

Benefits of Waking up Early

There are a wide variety of physical and mental benefits to waking up early. Some of those benefits include:

  • Helps you eat healthier. People who eat breakfast are more likely to make healthier eating decisions throughout the day, and people who wake up early are more likely to eat breakfast.
  • Helps you get more exercise. It’s too easy to let other commitments get in the way of exercising after school or work. Those who work out in the morning are more likely to stick to an exercise routine.
  • Improves your skin. Getting more sleep helps improve your skin quality, and people who wake up early are more likely to spend time moisturizing and washing their faces.
  • Better concentration. Since getting up early gives you plenty of time to wake up and get moving, people who wake up early tend to be more alert than those who sleep later.
  • Improved productivity. Getting up early gives you more time to focus on important tasks in the morning when your brain is fresher. You can also accomplish work with fewer interruptions while others are still sleeping or getting ready for the day.
  • Better quality of sleep. Those who wake up early tend to be better about going to bed at a reasonable hour. Since their body gets used to a regular schedule, people who go to bed and wake up earlier tend to get better sleep than those who stay up late and then sleep in (especially those who sleep later on the weekends than during the week).
  • You enjoy more quiet time. Waking up early can allow you to get to work before rush hour traffic and spend time working before other people show up and try to involve you in their conversations. Or you can get in a workout or reply to emails before anybody in your house wakes up.
  • Reduced stress. Waking up early gives you more time to get ready in the morning, so you aren’t starting your day stressed out, running around trying to start your day.

What time should I wake up?

While there is no consensus on the best time to get up in the morning, many of the world’s most successful people wake up between 4 and 6 am. The most important thing is to have a consistent sleep schedule so that you go to bed and get up at the same times every day. You should aim for at least 7 hours of sleep every day.

Early to Bed, Early to Rise

Getting enough sleep is crucial to your overall health, so you need to go to bed early to get up early without jeopardizing your health. Some studies have shown the benefits of going to bed and waking up early.

  • Improved positive thinking. One study showed that people who go to bed late are more likely to have repetitive negative thinking and a lower quality of sleep, so going to bed early can help you feel more positive.
  • Better problem-solving. Studies have shown that deep REM sleep leads to more creativity when it comes to problem-solving skills. Forcing yourself to go to bed and get up early can lead to better sleep.
  • Better personality. People who get up early in the morning are more likely to be agreeable, persistent, conscientious, and cooperative. These traits help make great leaders.
  • Less procrastination. Morning people tend to procrastinate less than those who sleep in later. With less procrastination comes less stress which results in better sleep – which helps continue the cycle of early to bed and early to rise.
  • You’ll look better. Studies show that people who are tired are rated as less attractive and healthy than people who are well-rested. Getting into a good sleep schedule can help you look better to others while also improving your overall health.

How to Become an Early Riser

You probably won’t be able just to set your alarm several hours earlier tomorrow and never struggle with such a large change to your sleeping habits. It’s better to make the change slowly. Some tips on how to become an early riser include:

  • Start slowly. Instead of making big changes, set your alarm for 15 minutes earlier than your previous wake time every day for a week and get up 15 minutes earlier each week until you reach your target wake time.
  • Go to sleep earlier. Even if you aren’t ready to fall asleep yet, you need to start training yourself to go to bed earlier and teach your brain to shut off sooner every day.
  • Put your alarm across the room. It’s too easy to slap the snooze button and derail your good intentions. Having your alarm wake you with a peppy song may also be better than using a beeping alarm.
  • Have a good reason. Waking up early “because it’s good for you” might be hard to stick with. Plan out how you’re going to use your extra morning time, whether it’s meditating, beating rush hour, or hitting the gym.
  • Eat less before bed. Eating too soon before you go to bed can disrupt your sleep and cause nightmares. If you feel the need to put something in your stomach before you doze off, consider a cup of herbal (caffeine-free) tea or Turmeric Milk instead of solid food.
  • Avoid bright lights for two hours before bed. Avoiding any screen time helps your brain unwind and helps you fall asleep faster and sleep better. This includes your phone, computer, and TV. Try to spend some time reading before hitting the sack.
  • Keep your room cool and dark. The ideal sleeping temperature is 60-67° F. It helps wear you out, which will help you fall asleep faster.


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