6 Benefits of Being an Early Bird and How to Wake Up Early

Are you an early riser or late in the morning? Being a morning person gives you enough time to sit up and eat right, run or do yoga to stay fit, and do household chores. Early birds who rise with the sunrise have more exposure to vitamin D from sunlight, which is essential for health. Being an early bird allows room for preparation to stay calm under pressure. We tell you the mental health benefits of being an early bird and how to wake up early every day.

What does it mean to be an early bird?

An early bird is someone who likes to wake up and go to bed earlier. Early risers often wake up around or before sunrise without an alarm clock, refreshed and ready to start the day. They are most productive early in the morning and they take advantage of this peak elated state of mind and mental sharpness to tackle necessary tasks, says life coach Dr Chandini Tughnite. However, they often struggle if forced to stay awake late at night. Their internal body clock is naturally aligned with the Sun’s schedule.

But that doesn’t mean night owls are healthy. Night owls wake up later against natural rhythms, incur sleep debt, make poorer feeding decisions at night, miss out on early morning sunlight, resulting in poorer health over time compared to early birds. Essentially, being an early bird can lead to lifestyle choices and physical synchronicity associated with better fitness and well-being, the expert says.

What are the mental health benefits of being an early bird?

Being an early bird has many health benefits. According to a 2019 study published in Nature Communications, this may lead to greater well-being and a lower risk of depression and schizophrenia. Here are some mental health benefits of waking up early:

1. Lower stress levels

Early risers have less overall stress and a better ability to deal with challenges. Waking up before the normal stresses of the workday gives early birds time to focus on routines, which can prevent anxiety later, the expert says.

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2. Increased optimism

Early birds often represent feelings of hope and motivation to achieve early morning goals. They feel more in control by tackling tasks head on rather than worrying too much. Sunrise symbolizes new beginnings and also helps to have an optimistic mindset.

3. Better focus and concentration

Morning hours are peak performance times with hormone changes that promote natural circulation and alertness. Early birds take advantage of this clear-headed window for distraction-free, efficient work time before mental fatigue sets in.

4. Enhanced creativity

Early birds make more mental connections in the morning to generate creative ideas. Along with sharp focus, problem-solving skills can also see an increase in the case of early risers.

5. Better emotional regulation

Early rising allows processing time before demands accumulate. So, early birds avoid feeling emotionally overloaded.

6. More time for health-promoting habits

With the extra morning hours, early risers are more likely to fit in wellness habits like a proper breakfast, exercise, meditation and journaling. Making time for these rituals means long-term mental health benefits.

Now that you know the benefits of being an early bird, let’s share some tips for waking up early!

How to be an early bird?

You can become an early bird by doing the following:

1. Adjust your sleep schedule gradually

Don’t try to suddenly flip from a night owl to an early riser. You can start by waking up 15 minutes earlier at night for days or weeks, Dr. Tughnight suggests. This gives your body clock time to adjust to the previous rapid eye movement (REM) cycle.

2. Establish consistent wake-up times

Choose a reasonably early wake-up schedule that you can realistically maintain every day, even on weekends. Regularity trains your physiology to expect and adapt to the early rise time. But allow enough hours for adequate sleep.

Also Read: 3 daily habits to help you wake up early without an alarm

3. Expose yourself to morning light

Sunlight exposure and avoiding blue light at night can help regulate your circadian rhythm. Open the blinds first to activate the daylight alert. Dim artificial lights at least an hour before bedtime.

4. Avoid late night eating or screen time

Don’t eat breakfast close to bed or use phones or TV right before bed. It impairs digestion and is mentally overstimulating, making it difficult to sleep. Disable transition time.

5. Place an alarm clock at a distance

Keep the alarm clock out of reach so you must get out of bed to turn it off. You can use QR code alarms on the phone to scan something across the room to set it off, experts suggest.

6. Prepare the gear the night before

Eliminate the morning scramble by putting away clothes, lunch bags, and anything else you’ll need the next day. This allows you to get into healthy morning routines when you wake up with minimal decision fatigue.

7. Start gifting morning rituals

Make waking up more engaging by doing activities you enjoy, such as reading an interesting book, listening to stimulating playlists, or enjoying a healthy, delicious breakfast. Developing healthy morning habits is important.

Sticking consistently with these adaptations can help shift night owls toward morning lark territory.