Do you have difficulty waking up early in the morning every day? Have you ever found yourself hitting the snooze button only to sleep again instead of wake up in the morning? Well, if you have, let us inform you that people who wake up early in the morning and don’t waste time being in the bed experience benefits like better health, mood, and productivity. In fact, from health to general attitude and business success, all possible scientific research indicates morning persons are in the advantage.
While we sometimes like to extend the night before going to bed, morning, people will think twice before making these kinds of decisions. They know how important it is to stick to their habits. They understand that excellent restful sleep aids in managing their health.
Humans are supposed to rest and sleep in the evening and be active during the day. The secret that intelligent and successful people carry with them always involves waking up early and following a morning ritual.
Although you may be deceived at times and think you can study at night, in the long run, such practices are only devastating for your overall wellbeing.
What Are The Benefits Of Becoming A Morning Person?
If you have noticed, you must have seen that rich people don’t have fun at night. They understand the importance of waking up with the beaming sunlight and refrain from working tirelessly. Instead, wealthy people use their potential to the maximum and work during the day.
Whereas the night owls have a much shorter day as they start their day late and miss out on the things that matter. Time is relative. Don’t let your time pass unnecessarily.
1. Better Health And Self-Discipline
The benefits of waking up early are genuinely uncountable. We often complain that we have no energy for some essential tasks, but too often, the problem lies in our unhealthy sleep patterns.
While underestimating the importance of quality sleep, we also underestimate the importance of our health as a whole. You can eat healthily, you can exercise, but if you don’t sleep enough and don’t go to bed early in the night, your body will not function at its optimum level. Don’t fight against your body’s natural clock.
Another important thing about sleep is the daily standard of waking hours. You can only do this if you get up early. This way, you achieve self-discipline that is incredibly important to your overall success.
Also, morning exercises are an excellent way to amp up your body with a boost of energy. Energy, confidence, a sense of control, contentment, and other benefits of getting up early are just a part of what awaits you.
2. Positive Outlook
Imagine when you complete all your tasks and then having the whole day for your hobbies, friends, and families?
Yes, waking up morning provides you with ample time to spend your day with loved ones and lets you spend time alone with your thoughts, which is necessary to have a positive outlook towards life.
And when you’re positive, you have better-thinking clarity about what your next steps would be in life. Early awakening tells you that you are one step ahead of other people. This is why big business owners are always early birds.
3. Saves You From Stress
Another benefit of waking up early is avoiding the stress of going to work. If you keep going to work at the last minute and your boss is not happy about it, you will always be stressed. In the long run, this lifestyle has severe consequences for your health, and especially your heart and circulatory system.
Stress is a trigger for many illnesses but also a waste of the energy you need. Avoid stress; get up early!
4. Better Energy Levels
Fatigue, lack of energy, headache- consider all these gone from your life just by getting up early.
When your body adjusts to a new rhythm, you will never want to go back to staying awake at night. It will be an indescribable experience when you start feeling the awakening of all your senses in the morning.
Wake up early, do your training, have a shower, eat healthy drinks, and be imaginative. You will turn your life around fast. Your body will begin to excrete hormones of happiness as soon as you start with this rhythm. It is already known how important the role hormones play in our lives.
Early Bird Vs. Night Owl
Several studies, including the one published on ResearchGate, have shown that night owls are highly sensitive to mental illnesses like anxiety, nervousness, and uncontrolled behavior.
I have personally felt that I always tend to have difficulty falling asleep whenever I slept with anxious thoughts. All these worries bubble up, taking over my mind, which eventually takes a toll on my sleep cycle.
And this overthinking only lead me to sleep late the next day, and the vicious cycle continues. People like me who have trouble sleeping should look for a natural solution that will help them to overcome insomnia.
So, What Is Insomnia?
Insomnia is a sleep disorder in which a person has difficulty falling or staying asleep. Managing insomnia should be the number one priority for people with poor sleep habits.
Causes of Insomnia
All these are some significant causes of insomnia.
- Irregular sleep schedule
Besides, night owls always skip breakfast, which is the most important meal of the day.
You know that feeling of nausea when you wake up late? Do you just want to stay in bed or unwillingly start the day?
These are all the signs your body signals that you need to take a step back and look after your health.
However, with proper lifestyle changes, one can overcome this sleep problem and wake up early without having any difficulty.
Springer’s cognitive therapy and research Journal found that people who go to bed late are much more negative than people who sleep early.
A Harvard study also found that productivity drops dramatically in people who are continually changing their sleep schedules. This mainly affects night owls because they change this schedule very often.
What’s The Best Time To Wake Up In The Morning?
Mostly, our waking time is determined by the set of responsibilities and work schedule. Ideally, every grown-up adult must have 7-9 hours of proper sleep without any disturbances. If you need to wake up at 6 a.m, you should hit the sack by 10.p.m.
And the best time to wake up in the morning is anywhere when the sun doesn’t feel hot on the skin.
So, it would be best if you waked up within an hour of the sunrise to soak in the morning light. For example, if the sun goes up at 4:30 a.m; where you live, you should wake up between 5:00 to 5:30 a.m. Of course, this may not be the case in countries closer to the poles like Sweden, where the sun does not go down in summer and vice versa in winter.
Sleep Grouped By Age
Here are the required sleep hours grouped by age. Take note of this and plan your waking hours accordingly.
- 4 months to 2 years should have 11-16 hours of sleep.
- 3-5 years should have 10-13 hours sleep.
- 6-13 years should ideally have 9-12 hours of sleep time.
- 14-18 years should shave 8-10 hours sleep.
- 19-64 years should be sleeping for 7-9 hours sleep.
- 65 and above should sleep for 7-8 hours.
How To Wake Up Early In The Morning?
Here are some solid tips on how to become a morning person. Try them and win the battle!
1. Go To Bed Early
This is probably the most obvious tip, but it’s easier said than done.
Sleeping on time can be a tough deal for those who work better during the nighttime. And this habit can turn into having insomnia in the long run. Solving insomnia is one of the main predispositions for getting up early.
Try to solve this by getting up for a few days at sunrise, no matter how much you slept the night before. Some days you will be exhausted, but soon you will catch the rhythm. When you wake up at sunrise, you start your day quite early, get lots of things done, and may feel tired by evening, which helps you sleep early without any difficulty.
What can you do to sleep early?
- Drink calming teas.
- Sleep meditation.
It’s also imperative that you spend your day working on something which will make you sweat physically.
Also, waking up early suddenly can be difficult because of our bad sleeping habits. So whenever you’re starting, begin with small steps.
For example, go to bed half an hour before you used to sleep and do it consistently. Gradually, try doing it for an hour until it becomes a habit.
2. Keep Your Alarm Clock Away
Some habits drain your energy during the day and snoozing tops the list.
How many times have you hit the snooze button only to get back to your sleep?
To avoid that and wake up early in the morning, keep your alarm in some other room or somewhere where you’ll have to get up, switch it off on your own.
If you have to get up to turn off the alarm, then you will already wake up, and you will not have as much desire to go back to bed. This is just one of the tricks you can use. Don’t be too ambitious.
3. Use A Room Heater
Often, we tend to get all curled up with the comfy blanket, making it difficult to wake up in the morning, especially during the winters.
Make sure you’re using a room heater as your body refuses to stay under the covers if it’s too warm. It’s also a good idea to use light blinds to allow the sunlight to enter the room.
4. Reward Yourself On Waking Up Early
Rewarding yourself is the best source of motivation.
You have to prepare yourself to get up early every day mentally. Think about what excellent benefits this brings to your life. Motivate yourself with your thoughts. And every time you’re able to stick to your habits, reward yourself with the things you love.
This way, you can reprogram your brain or break bad habits that have been cultivated over the years.
5. Eat Less Dinner The Previous Night
Eating a light dinner is not only good for your digestive health but also for good sleep.
Several studies have concluded that the human body needs 6 to 9 hours of sleep to rest and rejuvenate. When you eat a light dinner meal, you’re allowing your body to relax and do its work, which isn’t possible if you have a heavy dinner.
A light meal doesn’t burden your body to work all night. Instead, you wake up feeling less tired and in a better mood.
Keep your dinner meals light with loads of fresh veggies and a soulful soup.
6. Let Light Come In During Morning
There’s nothing better than waking up with the first rays of the sunlight. Make sure there’s enough light coming to your room in the morning.
Research shows that an hour of natural light in the morning improves the sleep cycle. Sunlight has a positive impact on your overall health, and when you are exposed to the early sun rays, the body produces a hormone called melatonin, which is vital for sleep.
7. Limit Caffeine Intake
Caffeine before bedtime is a big NO! They severely disrupt your sleep cycle, making you feel all groggy in the morning.
A study concluded that for people who consume caffeine 6 hours before bedtime, their total sleep time is reduced by 1 hour.
Instead of caffeine, here are some drinks that will improve your sleep quality.
- Peppermint tea.
- Warm milk.
- Almond milk.
- Valerian tea.
- Banana-milk smoothie.
8. Meditate Before Sleeping
Meditation before sleep is an excellent way to calm and relax your mind, helping you wake up in the morning with a fresh mood.
Indulge in 10 minutes of guided meditation before hitting the sack at night and see yourself waking up the next morning without any difficulty.
Clearing off your mind and meditating can help you start your day with the right purpose and be mindful in the process of becoming a morning person.
9. Limit Screen Time
Try to limit screen time before and after sleep. Studies have shown that prolonged screentime can lead to disturbed sleep that can cause stress. This is because the artificial blue light stops the body’s sleep-inducing hormones called melatonin.
Instead of spending your time on the phone, read a book before you’re off to sleep. And when you wake up in the morning, do light stretching instead of scrolling through your social media.
10. Keep Yourself Hydrated
Dehydration is one of the primary reasons why your body feels sluggish whenever you wake up. After waking up, you should immediately gulp one liter of water to boost your energy levels.
Keep yourself hydrated enough throughout your day by consuming water.
A Word From AlignThoughts,
The bottom line is, being a morning person will bring enormous changes to your life. Indeed, the transitions of waking up early from stop being a night owl are challenging. But with consistent practice, you’ll be able to enjoy the morning hours.
So, would you consider ditching being a night owl today and implement all these tips to lead a happy and healthy lifestyle? Let us know your thoughts!
Key Takeaways On Becoming A Morning Person
- People who sleep early and wake up early in the morning witnessed wonders in their lives.
- Be it in terms of health, productivity, mindset – morning people achieve success in different life areas.
- Also, people who maintain a proper sleep schedule and wake up early in the morning have a positive outlook towards life in general.
- Most importantly, morning people suffer from less stress than night owls.
- Studies have shown that night owls are highly likely to be at risk of mental illnesses like anxiety and depression.
- However, some tips can help you in waking up early in the morning without having difficulty.
- Go to bed half an hour early than you usually do.
- Ensure that you’re keeping your alarm clock away from the bedside table.
- Using a room heater during the cold season is a good idea that will help you wake up early.
- Also, don’t forget to reward yourself once in a while.
- Eat a light meal dinner that doesn’t burden your digestive system as it can help you sleep better.
- Let the sun’s natural light come through as it has a positive impact on your overall health. When exposed to the early sun rays, the body produces a hormone called melatonin, vital for sleep.
- Decrease your caffeine intake as caffeine can severely disrupt your sleep cycle.
- Meditation and deep breathing induce a sense of calm and aids in waking up early, without any difficulty.
- Limit your screen time as the artificial blue light stops the body’s sleep-inducing hormones called melatonin.
- Drink lots of water throughout the day so that you don’t feel dehydrated and sluggish.
What’s The Best Time To Wake Up In The Morning?
The best time to wake up in the morning is within the first hour of the sunrise. However, make sure that your body is having proper sleep for 7-9 hours.
How to wake up early and not feel tired?
- Go to bed early.
- Keep your alarm clock away.
- Use a room heater.
- Reward yourself.
- Eat less dinner the previous night.
- Let light come in during the morning.
- Limit caffeine intake.
- Meditate before sleeping.
- Limit screen time.
- Keep yourself hydrated.
What are the benefits of waking up early in the morning?
- Better health and self-discipline.
- Saves you from stress.
- Enhances energy levels.
- A positive outlook on life.