There are two types of people according to their circadian rhythms, which are the physical, mental, and behavioral changes of an individual over a 24-hour cycle, including:
- People who tend to stay up all night long are called “night owls”.
- Those who prefer starting the day as early as possible are called “early birds”.
Waking up early has been proven to benefit people’s mental, physical, and emotional well-being. This essay discusses the benefits and advantages of waking up early. (1,2,3)
1. Mental Clarity and Productivity
Research shows that sleeping and waking up early has a significant positive impact on an individual’s mental health and productivity, including the following:
- “The early bird catches the worm,” is a famous saying that suggests those who wake up early are more likely to seize opportunities.
- Early mornings provide a quiet, free-of-distraction time, encouraging us to work with focus and concentration, contributing to enhanced productivity.
- Studies suggest that early birds show fewer symptoms of depression, stress, and anxiety than those who wake up late.
2. Physical Health Benefits
Waking up early allows more time to participate in physical activities such as exercise, studying, reading, working, or pursuing a hobby. Physical activities enhance overall health, boost the immune system, and protect from diseases, such as cardiovascular diseases.
3. Improved Sleep Quality
Commitment to a routine of sleeping and waking up early enhances the natural circadian rhythms, leading to a better quality of sleep, which contributes to improved memory, and cognitive function, and reduces the risk of developing sleep disorders such as insomnia.
4. A Balanced Diet
Having a healthy breakfast in the early morning, an essential meal of the day provides nutrients, boosts energy, increases concentration, and improves overall health.
5. Enhanced Skin
Studies have proven that waking up refreshed improves skin health and makes it look younger. Insufficient sleep causes wrinkles, dark circles, and acne, while having enough sleep repairs damaged skin, regenerates cells, and increases collagen production.
Shifting the sleep schedule to wake up earlier may be challenging for some people, especially night owls. However, here are some tips to help motivate you to wake up early:
- Gradual Changes:
Abrupt attempts to set a new sleep schedule may be ineffective. Instead sleeping 15 minutes earlier each night for a few days to gradually adjust to the desired bedtime and wake time. This approach helps in creating a new routine.
- Enjoying daylight:
Natural sunlight encourages waking up early. Also, taking morning walks can reinforce the new sleep schedule.
- Early Exercise:
Morning exercise boosts energy and enhances mood for the rest of the day.
- Timing Meals:
Having an early breakfast and scheduling timed lunch and dinner improves metabolism, stabilizes blood sugar levels, supports digestive health, and maintains steady energy throughout the day.
- Limiting Electronic Use:
It is recommended to avoid using electronics, such as smartphones and TVs, an hour before bedtime. The blue light of these devices suppresses the production of melatonin and stimulates the brain, making it difficult to fall asleep.
References
- https://www.sleepfoundation.org/sleep-hygiene/benefits-of-waking-up-early
- https://www.summahealth.org/flourish/entries/2023/09/4-benefits-to-waking-early-and-how-to-make-the-transition
- https://www.healthline.com/health/healthy-sleep/benefits-of-waking-up-early
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