It is indeed true that the early bird gets the worm. Rising early gives a head start to the day. Go for a run in the morning, read a newspaper while having coffee or overnight oats, or just have a less stressful day by waking up early.
Many businesspeople, athletes and medical professionals who succeed are those who get up early. They can get more work done while the rest of the world is still asleep since it offers them an early start to their day.
Setting the alarm clock back one or more hours offers several additional health benefits.
The science behind waking early
The hormone melatonin, which promotes sleep, is created by our bodies to be produced in the evening. Our circadian rhythms, or internal clocks, which depend on the amount of light and darkness in our environment, control the sleep-wake cycle in our bodies.
The Suprachiasmatic Nucleus, our body’s biological master clock, receives a signal from our retina when it detects light, which causes melatonin production to be suppressed and makes a person wake up. We are accustomed to being more responsive and awake in the morning while we feel drowsy and sleepy at night.
10 Benefits of getting up early
Improve cognitive function
People who get up early typically have a higher concentration and are more alert and enthusiastic throughout the day.
Success and getting up early could go hand in hand. According to a study, morning persons are more energetic and goal-oriented, have superior problem-solving abilities, and perform better in school, eventually enrolling in top universities and securing well-paying jobs.
Poor sleep is associated with impaired cognitive function, including poor memory, difficulty focusing and thinking and mood changes.
Improved productivity
Rising early increases a person’s pace in addition to giving them more hours to do their work. According to studies, people who wake up earlier are more energised and complete tasks faster than they would otherwise. They are also better at making wiser decisions, making plans and achieving goals.
Better sleep quality
Early risers typically sleep faster. The body gets fatigued faster on waking up early, which promotes restful sleep the moment one gets to bed. As the body gets used to the circadian cycle, an individual starts going to bed and waking up early.
There is enough adenosine buildup as a result of prolonged waking hours. Inhibiting the activity of neurons, the neurotransmitter adenosine makes people feel sleepy. Since adenosine builds up more quickly on waking up early, a person tends to feel tired later in the day.
Early bedtime increases the likelihood that people will experience all four stages of sleep over the course of four to six cycles. This results in a refreshed and revitalised morning.
More self-time
On getting up early, one can enjoy some quiet time at home while watching the sunrise before the rest of the family wakes up. Self-care is crucial, so use this time to sip coffee, walk, list things to buy, set up a daily calendar, or just spend more time alone. One will receive the gift of additional time to set the alarm clock early.
Eat healthy foods
Getting up early gives a person more time to prepare a healthy meal. Smoothies, salads and fruit bowls may all be made quick and easy.
Early risers can use this opportunity to make a quick and wholesome breakfast for their family. A domino effect occurs when a person wakes up late and is likely to be late for everything else. When rushing, it is usual to skip breakfast altogether or buy an easy-to-eat breakfast item.
Breakfast is a crucial meal since it gives the energy needed to start the day. While skipping this meal, the body starts to want more energy, and a person ends up eating something high in sugar or fat to make themself feel full right away.
More energy
Since an individual is more likely to finish all stages of the sleep cycles, early birds have greater sleep quality than night owls. They have greater energy in the morning than night owls, who typically don’t have enough time to complete their sleep cycle.
The completion of sleep stages and cycles enhances both physical and mental health. In the later stages of sleep, growth hormones are released, which promote tissue repair and regeneration.
Enhanced organising skills
Many early risers make the most of their mornings by making plans for the day and setting goals. Since there is more time during the day to finish activities earlier or attempt new things, planning is associated with increased productivity. It reduces forgetfulness, particularly if there is a set daily schedule.
In addition, mornings tend to be calm, and this gives the uninterrupted time to finish daily tasks.
Mental fitness
Reducing stress is a very vital advantage of getting up early. One won’t have to hustle in the morning to wake up early. This enables one to start the day on a positive note, and this positivity frequently carries over into the rest of the day.
Happier
We get the rewards of numerous positive behaviours when we get up early, which makes us feel energetic, rested, stress-free, on time and healthy. The individual feels happy as life starts to feel more organised.
Early risers among healthy persons reported feeling happier than night owls.
Reduce stress
Waking up early gives time to prepare for the day. Stress associated with rushing to complete tasks is reduced by planning ahead. Furthermore, getting up early gives more time to engage in leisure activities that reduce stress, which will help to start the day with a clear head and a calm body. The key to avoiding stress throughout the day has a better ability to prioritise and address issues.
How to wake up early?
Make small and gradual changes.
Avoid making major modifications right away while trying to get up early. Doing so can be psychologically and physically taxing and cause a crash.
Consider this - For a person usually sleeping in until 11 a.m., it is not recommended to start waking up at 5 a.m. one day.
To get the ideal wake-up time, waking up earlier and earlier (in 15 to 30-minute intervals changes) over a few days or weeks is advisable.
By doing this, any negative consequences (fatigue, sleep inertia, sleep deprivation) are reduced, and the body is given more time to adjust to the altered sleep patterns.
Motivate yourself
Who wouldn’t want to wake up early on a special day? What if every day has such a reason? People tend to wake up earlier if there is a reason to get out of bed.
For instance, one might want to get up early to go to the gym or do some gardening. Try to do something connected to the motivation in front. For example, one might keep gardening tools or exercise clothes in a spot where one can see them as soon as one gets out of bed.
Develop a sleep schedule
- The circadian rhythm will eventually improve with regular sleep patterns, and the person will eventually feel sleepy and wake up at roughly the same time each day. Plan the sleep so one can get 7 to 9 hours of sleep a night.
Maintain good sleep hygiene
The term sleep hygiene describes good routines and techniques for promoting restful sleep. Good sleeping habits can be encouraged in several ways, including
- Restriction on using electronics at nighttime
- Avoiding heavy meals before bed
- Presence of a silent, cold and dark sleeping environment
- Going through a peaceful nighttime ritual
- Restricting from using blue-light emitting devices at least 60 minutes before bed
- Daytime eating should consist of full, natural meals and filtered water.
Getting more peaceful sleep and waking up in the mornings are made simpler by improving sleep hygiene.
Conclusion
Waking up early is a tough task for many individuals. After all, leaving the cosy bed can be difficult, especially in a dark room and for a night owl.
One can discover how to start waking up early without harbouring negative thoughts toward the alarm clock by having a better awareness of the general health and nighttime routine.
Creating a new habit allows one to take a break and work on getting to know oneself better.
Learning to get up early will benefit us in many aspects of life and give us the motivation to continue.
