How To Wake Up Early? 8 Benefits To Waking Up Early

Rising early is the secret to productivity for many successful people. From athletes to doctors, people who get things done recommend waking up early because it gives you a headstart to your day and more time to complete errands or work.

Waking up early may seem difficult, especially for night owls, but it has great benefits, including improving sleep quality, mental health, and productivity. In our article, we take a look at the various benefits of early rising and offer advice on how you can begin waking up early so you start your days off right.

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How to Start Waking Up Early?

Becoming a natural early riser won’t happen overnight and it might be difficult at first, but you can train your body and mind to wake up more easily. With the benefits of early-rising in mind, here are some ways to start getting up and at ’em early.

Waking up earlier isn’t just about setting your alarm for an earlier time—it starts the night before. To rise early and feel refreshed, you need to prioritize going to bed earlier. This ensures your body gets the rest it needs, making early mornings more productive and enjoyable rather than a groggy struggle.

1. Find A Motivator

Give yourself a reason to wake up early and spend your mornings doing something valuable to you, whether it be morning running, gardening, or prepping a slow-cooker meal. Without a good reason to wake up early, your groggy brain might rationalize sleeping in.

Here are a few ideas to inspire you:

• Morning Exercise: Whether it’s yoga, a brisk walk, or a workout at the gym, moving your body in the morning can set a positive tone for the rest of your day. Plus, exercising early helps you feel accomplished before most people even start their day.
• Personal Growth Time: Use your mornings to read, journal, or work on a hobby you love. This dedicated time can be incredibly fulfilling and helps you feel productive and centered.
• Planning and Goal-Setting: Spend a few minutes each morning reviewing your goals, writing a to-do list, or simply organizing your day. This habit can make your day feel more manageable and productive.
• Family or Pet Time: If your family or pets are part of your morning routine, cherish that quality time. A playful moment with your dog or a quiet breakfast with your partner can be a lovely way to start the day.

2. Make Small Changes

When starting to wake up early, don’t make huge changes at once as it can be overwhelming (mentally and physically) and lead to crashing. For example, don’t start waking up at 5 a.m. one day if you’re usually sleeping in until 11 a.m.

Instead, gradually wake up earlier and earlier (in 15 to 30-minute interval changes) over several days or weeks until you reach your ideal wake-up time. By doing so, your body has more time to adjust to its altered sleep patterns and any adverse effects (fatigue, sleep inertia, sleep deprivation) are minimized.

3. Develop a Sleep Schedule

A consistent sleep schedule improves your circadian rhythm’s timing, and eventually, you will get tired and wake up around the same time every day. Set a sleep schedule where you can get between 7 to 9 hours of sleep every night.

Consistency is key when trying to wake up early and make it a sustainable habit. Your body’s internal clock, or circadian rhythm, thrives on regularity, making it crucial to maintain the same wake-up time every day—even on weekends.

• Waking up at the same time each day trains your body to recognize when it’s time to wake up, reducing grogginess and sleep inertia.
• Regular sleep and wake times enhance your ability to fall asleep quickly and stay asleep throughout the night.
• A consistent schedule reinforces positive habits and makes early rising feel natural rather than forced.

Follow the 10-3-2-1-0 Sleep Rule. The 10-3-2-1-0 Sleep Rule simplifies healthy sleep habits:

• 10 hours before bed: Avoid caffeine to prevent interference with sleep.
• 3 hours before bed: Stop eating heavy meals or drinking alcohol to aid digestion and rest.
• 2 hours before bed: Finish work to let your mind unwind.
• 1 hour before bed: Power down electronics to reduce blue light exposure.
• 0 snoozes: Get up immediately when your alarm rings to start your day refreshed.

4. Prioritize Good Sleep Hygiene

Sleep hygiene refers to healthy habits and practices to facilitate sleep. Several ways you can promote good sleep hygiene include:

• Having a cool, dark, and quiet bedroom
• Limiting electronics at night, unplug the laptops
• Avoiding large and heavy meals before bed
• Avoid Sugary drinks along with caffeine
• Do not practice late-night snacking
• Following a relaxing bedtime routine
• Avoid vigorous exercise late at night
• Eat whole, real foods and drink filtered water during the daytime
• Limit blue light electronics 60 minutes before bed, put phones on silent
• Avoid skipping a night’s sleep such as on weekends
• Sleep with Open Curtains for Morning Light to make you feel refreshed and get up

By improving your sleep hygiene, getting quality sleep is easier and so is waking up in the mornings.

5. Move Your Alarm Away From Your Bed

If your alarm is at your bedside, it’s easy to hit snooze until you realize you’ve been in bed for an extra two hours. Placing it away from your bed—on a dresser or bookshelf on the other side of the room—forces you to get up to turn it off. Once you’re up, there’s no reason to crawl back into bed, so you can get on with your morning a little easier.

Sunrise alarm clocks simulate a natural sunrise by gradually increasing light intensity, which can help you wake up more naturally and feel more refreshed. These clocks often come with customizable settings, including different light colors and nature-inspired sounds, to enhance your waking experience.

6. Light Exposure

Exposing yourself to light shortly after waking up can help kickstart your day and support your body’s natural rhythms. Morning light exposure plays a significant role in regulating your circadian rhythm, which controls your sleep-wake cycle.

• Spend 10–15 minutes outdoors in natural sunlight soon after waking up. If possible, enjoy your coffee or breakfast outside.
• Let natural light flood your room as soon as you wake up to create a bright and energizing environment.
• On darker mornings or in winter months, a light therapy box can mimic natural sunlight and help regulate your circadian rhythm.

7. Get Out Of Bed Immediately

As soon as you wake up, get out of bed and start your day. While it’s difficult, staying in bed after you wake up only makes it harder to get up and you might accidentally fall back asleep.

Laying in bed awake also tricks your brain into thinking your bed is used for more than sleeping, making it harder to sleep in the future.

8. Once in a while resting

Rationalizing on sleeping again just for a moment can be a barrier to waking up early. However, in order not to tire your thoughts once in a while resting can be an option to be more gentle towards the point of view of waking up early. 

Sometimes do not over justify waking up and not returning after leaving the bed. You can allow yourself to come back for a restful nap as long as you are determined not to do it regularly. This will keep you from being too strict with the schedule and your brain will not get tired of a strict schedule.

9. Enjoy The Early Mornings

Early mornings are rather underappreciated. They’re quiet, peaceful, and give you time to enjoy your own company. Open your blinds to let the light in or step outside since the direct sunlight regulates your circadian rhythm, leaving you more energized in the mornings and tired earlier in the evenings. Shawna Robins also recommends keeping a gratitude journal.

“Keeping a gratitude journal by your bed and listing 3-5 things you are grateful for each morning will help increase your overall happiness.” She adds, “It can be something simple like feeling grateful for the sunrise, the birds chirping, your sleeping kids, or even the fact that you are alive and healthy are all great things to feel grateful for. It’s like taking a happiness pill each morning before you get up.”

10. Be Kind to Yourself

You might not love being an early riser after just a few days, especially if you’re accustomed to staying up late and sleeping in. Don’t be hard on yourself if you sleep through your alarms and end up waking up way later than expected.

It’s also okay to sleep in every once in a while, so long as it doesn’t become overly habitual. If you become too stringent about waking up early, even if you’re feeling unwell or exhausted, you may resent early-rising and find more reasons to avoid it.

11. Melatonin Supplement

If you’re struggling to reset your sleep schedule and wake up early, melatonin supplements can be a helpful tool. Melatonin is a natural hormone that regulates your sleep-wake cycle, signaling your body that it’s time to wind down.

Taking a low dose of melatonin—typically 30 minutes to an hour before bedtime—can help you fall asleep faster and establish a more consistent sleep routine.

However, melatonin is not a long-term solution; it’s best used temporarily to get your sleep cycle back on track. Always start with a low dose, as more isn’t necessarily better, and consult with a healthcare professional if you have any concerns or existing health conditions.

12. Be patient

Understand that it is a process of training yourself to wake up early. Therefore, you need to be patient with yourself and with the process, not give up, and think that things are going to work for you soon. As the theory of attraction says, if you think positively it will attract positively. 

Every night is not perfect. So it is unrealistic to think that you are going to follow a schedule flawlessly. There may be some mornings after those nights that are tough and rough, but with good control over your habits, such bad nights with rough mornings can be handled.

13. Speak to a Sleep Specialist 

If you’ve implemented all the tips and strategies we’ve shared and still find it challenging to wake up early, it might be time to consult a sleep specialist.

Why See a Specialist? Chronic difficulties with waking up early could be a sign of an underlying issue, such as a sleep disorder or misaligned circadian rhythm. Conditions like insomnia, sleep apnea, delayed sleep phase syndrome, or restless legs syndrome can disrupt your sleep quality, making it difficult to feel rested and alert in the mornings.

Seeking professional guidance can help identify and address obstacles to healthy sleep, ensuring you wake up feeling refreshed and ready to take on the day. With the right support, you can finally achieve your goal of becoming an early riser and reap the benefits of a consistent morning routine.

Benefits of Waking Up Early:

1. Improved Cognitive Function

Early risers tend to concentrate better and be more alert and energized throughout the day.

There is a possible link between waking up early and success. A 2010 study found morning people are more proactive and goal-oriented, have strong problem-solving skills, and do well in school, eventually going to good colleges and landing high-paying jobs.

A 2008 study found college students who were self-proclaimed “morning people” earned a full grade point higher than those who stayed up late. Sleeping poorly is related to worsened cognitive performance including poor memory, trouble concentrating and thinking, and mood swings.

Getting up earlier allows your brain the time it needs to fully transition into wakefulness, helping you feel more alert and ready to concentrate.When you first wake up, your brain doesn’t become fully alert right away, which can leave you feeling groggy and disoriented—a phenomenon known as sleep inertia. 

Sleep inertia is a natural part of waking up, but it can linger for an hour or more, making it challenging to focus and get started on tasks, especially if you’re rushing out the door.

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2. Better Sleep Quality

Adequate and consistent sleep improves blood pressure, the immune system, basic brain functions, mood, and gives your body time to repair itself. Waking up early makes going to bed early easier, and keeping consistent sleep and wake times regulates your circadian rhythm and leads to deeper sleep at night.

People who have a consistent sleep schedule are less tired during the day. On the other hand, individuals who stay up late and wake up late are more likely to develop sleep disorders and be regularly fatigued.

By pairing an earlier wake-up time with an earlier bedtime to ensure adequate rest, you might notice a reduction in dark circles.

Dark circles often result from shadows cast by puffiness under the eyes, which is caused by fluid buildup linked to insufficient sleep.

Quality sleep plays a vital role in maintaining healthy skin. Sleep deprivation can increase oxidative stress, potentially contributing to skin issues such as Acne, Psoriasis, Atopic dermatitis and Premature skin aging.

Going to bed earlier also allows extra time for essential skincare routines, such as washing your face before sleep.

3. Extra Time to Eat Breakfast

If you wake up late and have to rush out the door, you’re more likely to grab a quick and unhealthy snack or skip breakfast entirely. Late sleepers and risers eat 248 more calories per day, half as many fruits, and veggies, and twice as much soda and fast food compared to people who sleep and rise early.

When you wake up early, you have time to make a well-rounded and healthy breakfast. With a satiating first meal, you’re more likely to make healthier snacking choices later on in the day, potentially minimizing your risk of weight gain and obesity.

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4. Time for Morning Workouts

For busy individuals, early mornings might be the only time to fit exercise in. After long school or workdays, getting to the gym can be difficult and you might feel unmotivated. It can be easy to skip a workout after a long day, but it’s not so easy to do so in the mornings.

Getting a workout in the morning, when you’re feeling the most energized, not only starts your day on the right foot but is important for your physical and mental health. Exercise reduces your risk of heart disease, improves your mood, regulates blood sugar, controls your weight, improves your cognitive function, among many other benefits.

Health and wellness coach Shawna Robins suggests, “Keep your water bottle, shoes, or exercise mat next to your bed so you can just roll out and into your exercise routine. Keep it simple and easy so that you can make it happen every day. Some of my clients even wear their workout clothes to bed so they are ready to go. Exercise with a friend or take a class to help you cultivate a consistent routine.”

5. Better Mood and Mental Health

Individuals who wake up early have more positive thoughts compared to night owls. They’re found to be more optimistic, agreeable, conscientious, and satisfied with life. Female early risers are also much less likely to develop mental illnesses, such as depression or anxiety.

People who wake up early typically go to bed earlier, as well. When you sleep the recommended 7 to 9 hours, your body and mind have enough time to restore themselves, resulting in a healthier body and mind.

6. Reduces Stress

By waking up early, you can minimize stress and finish work without an added time crunch or any pressure. There’s no need to rush places since there’s little traffic to make you late, so you can take your time. Being well-rested also improves your ability to problem-solve.

7. Increases Organization and Productivity

Many early risers take advantage of their mornings by setting goals and planning for the day. Planning is linked to improved productivity as you have extra time in the day to complete tasks early or try new things. It minimizes forgetfulness, especially if you’ve written your daily plan down.

Also, people tend to be alert in the mornings, and quiet mornings give you uninterrupted time to complete your work.

8. Peaceful Mornings

Waking up early isn’t always about being more productive. If you have children or live with others, you can use early mornings to enjoy time to yourself and have a relaxing, quiet morning routine.

For people who work in the mornings, you can skip the aggravating commute to work and get there before peak traffic by waking up a little earlier. Getting to work sooner also gives you time to complete tasks before others arrive and potentially distract you.

One of the best ways to embrace the benefits of waking up early is to establish a morning routine you genuinely look forward to. A thoughtfully designed routine can turn early mornings into a time of productivity, self-care, and joy, rather than a dreaded part of the day.

A morning routine designed around activities that excite and fulfill you can enhance your overall well-being. It helps you take full advantage of the peaceful and uninterrupted morning hours, leaving you feeling accomplished and energized as the day unfolds.

How Much Sleep Do You Need?

The amount of sleep you need varies throughout your life, depending on your age and developmental stage. Meeting these sleep recommendations is essential for maintaining good physical health, mental well-being, and cognitive function. 

Sleep Needs Vary due to: 

• Developmental Changes: Younger individuals, especially children and teenagers, need more sleep to support growth and development.
• Lifestyle Factors: Adults may require slightly less sleep but still need enough to recharge and perform optimally.
• Health Conditions: Certain medical conditions or stress levels may temporarily increase sleep needs.

Why Waking Up Early is a Continuous Struggle?

Waking up early can feel like an uphill battle for many people, and there are several reasons why it might be particularly difficult:

1. Disrupted Circadian Rhythm: Your body’s internal clock, or circadian rhythm, regulates your sleep-wake cycle. If it’s out of sync—due to irregular sleep schedules, late-night screen use, or frequent time zone changes—it can make waking up early feel unnatural and exhausting.
2. Poor Sleep Quality: Even if you’re in bed for 7-9 hours, factors like stress, sleep apnea, or uncomfortable sleep conditions can prevent deep, restorative sleep. Without quality rest, mornings become a struggle.
3. Overuse of Snooze: Hitting snooze disrupts your sleep cycle, leading to fragmented, low-quality sleep. This can make you feel groggier and more reluctant to get out of bed.
4. Natural Night Owl Tendencies: Some people are biologically predisposed to be night owls, meaning their energy peaks in the evening. Waking up early conflicts with their natural sleep pattern, making mornings extra challenging.
5. Stress or Anxiety: Mental health issues, like stress or anxiety, can keep your mind racing at night and lead to trouble falling or staying asleep. This makes waking up early even harder.
6. Lack of Motivation: Without a compelling reason to get up—like a morning routine or exciting plans—it’s easy to hit snooze and stay in bed.
7. Sleep Deprivation: Chronic lack of sleep is a leading cause of morning grogginess. Whether due to late nights, excessive workload, or inconsistent schedules, insufficient sleep leaves your body and brain under-rested, making it harder to wake up and feel alert in the morning.
8. Sleep Disorders: Certain sleep disorders can severely impact your ability to wake up refreshed. For instance:

• Idiopathic hypersomnia: Causes an overwhelming need for excessive sleep.
• Delayed sleep phase syndrome (DSPS): Shifts your natural sleep cycle to later hours, making early mornings feel unnatural.
• Sleep apnea, insomnia, and restless legs syndrome: Interrupt sleep quality, leading to fatigue and grogginess even after a full night’s rest.

9. Health Issues: Underlying medical conditions, such as hypothyroidism, chronic fatigue syndrome, or depression, can increase the need for sleep or leave you feeling persistently tired. Additionally, medications prescribed for various health concerns may cause drowsiness, making mornings especially tough.

Addressing these root causes—whether it’s improving sleep hygiene, creating a consistent schedule, or finding a motivating reason to rise—can make mornings feel less like a battle and more like an opportunity.

FAQs

What Time Should I Sleep to Wake Up at 5 a.m.?

To wake up at 5 a.m. feeling refreshed, aim to sleep between 8 p.m. and 10 p.m., depending on how much rest your body requires. Adults typically need 7 to 9 hours of sleep, so plan your bedtime accordingly to ensure you meet this requirement.

What Does the Term Circadian Rhythm Mean?

Your circadian rhythm is your body’s internal clock that regulates sleep and wake cycles over a 24-hour period. Influenced by light, temperature, and other environmental factors, this natural rhythm plays a crucial role in determining when you feel alert or sleepy.

When Is a Good Age to Start Developing the Habit of Waking Up Early?

Building the habit of waking up early can begin at any age, but it’s particularly beneficial to start during childhood or teenage years. Early routines promote discipline, healthy sleep patterns, and productivity. However, even adults can train themselves to become early risers with gradual adjustments to their schedules.

How long does it take to naturally start waking up early?

If you’re consistent with your sleep schedule, it can take roughly 4 to 5 days before your circadian rhythm adjusts and begins naturally waking you up.

Why am I having such a hard time waking up early?

Struggling to wake up early isn’t always about just being groggy, as other factors can impact your energy. Sleep deprivation, parasomnias, certain medications, mental illnesses, chronic pain, and sleep disorders all contribute to difficulty waking up early.

How long does sleep inertia last?

Sleep inertia is the groggy wake-up period after waking up from sleeping or a long nap. Individuals are more inclined to go back to sleep and have weakened physical and mental performance. Sleep inertia might be as short as 5 to 30 minutes or last 2 to 4 hours. Having a regular sleep schedule reduces sleep inertia symptoms.

Should you shower after waking up?

Taking a shower after waking up can be helpful if you have a hard time waking up in the mornings. A moderately cold shower minimizes sleep inertia and boosts blood circulation, energy, and alertness. Hot showers can wake you up or help you sleep, depending on whether you take it in the morning or evening. Many use a shower for better sleep.

What Are the Consequences of Not Waking Up Early?

If you don’t wake up early, you may miss out on the productivity and mental clarity that often comes with starting your day early. Additionally, irregular waking times can disrupt your circadian rhythm, leading to sleep deprivation, poor concentration, and increased stress. Over time, a lack of early rising can affect your physical health and make it harder to establish a healthy routine.

How Can I Train Myself to Wake Up Early?

To train yourself to wake up early, start by gradually adjusting your bedtime to ensure you’re getting enough sleep. Avoid screens before bed, create a calming nighttime routine, and set your alarm across the room to prevent hitting snooze. Consistency is key, so stick to your new routine even on weekends. Over time, your body will adapt to your early schedule.

Is 6 Hours of Sleep Sufficient for Most People?

For most adults, 6 hours of sleep is generally not enough to feel fully rested and function optimally during the day. Most people need 7 to 9 hours of sleep to maintain good health, improve cognitive function, and reduce the risk of illness. Consistently getting only 6 hours of sleep may lead to fatigue, reduced concentration, and long-term health issues.

How much sleep do I need according to my age?

Different ages have specific sleep guidelines as recommended by the Centers for Disease Control and Prevention:

• Newborns (0-3 months): 14 to 17 hours per night
• Infants (4-12 months): 12 to 16 hours per night.
• Toddlers (1 to 2 years): 11 to 14 hours per night
• Preschoolers (3 to 5 years): 10 to 13 hours per night
• Children (6 to 11 years): 9 to 12 hours per night
• Teens (13 to 18 years): 13 to 18 hours per night
• Adults (18 to 64 years): 7 to 9 hours per night
• Older adults (65 years or older): 7 to 8 hours per night

Conclusion

The extra hours in the morning have a lot to offer, particularly if you’re looking to improve your lifestyle. You can spend your mornings at the gym, gardening, or cooking delicious meals. Early rising also boosts your creativity, productivity, and mindset during the day, so no task feels daunting.

Even if you’re a habitual late sleeper and riser, you can train yourself to wake up early and reap the benefits of a few extra hours. Small steps and realistic goals are key when altering your sleep schedule and morning routine, and as you improve, you’ll see a difference in your mood, energy, and cognition.