The benefits of waking up early are innumerable. However, many people do not reap the rewards of sticking to their own morning routines. Lack of time often leads to bad habits, and the effects of these poor habits damage our health and shorten our lives.
Waking up early gives us the opportunity to repair the damage we have done to our bodies by the time we reach the important places in our day-to-day lives such as work.
A Few Benefits Of Waking Up Early
You Will Have More Time In Your Day
If you wake up early, chances are you will spend more time awake throughout the entire day compared to people who stay up all night partying. If you want to learn how to wake up early, try waking up 30 minutes earlier than normal and see how long you last during the rest of your day.
Some days, you may find that you do not need nearly as many hours of sleep at all. On other days, you might find that you only need 6-8 hours of sleep. Either way, you will know exactly how much sleep you really require and make adjustments accordingly.
You Can Make Better Use Of Your Schedule For Work Or School
This goes hand in hand with number one; however, we think it deserves its own spot here. People tend to complain about their schedules and tell themselves that they just don’t understand why things happen the way they do.
But oftentimes they could easily change these situations if they were willing to put forth the effort. If you wake up early you will have plenty of free time available to plan new projects, write better papers, study harder, etc.
Wake-Up Call For Your Health
Getting up early isn’t just about making sure you reach work on time; it also helps improve health outcomes. A study published in 2009 found that working fewer hours may reduce mortality rates due to chronic diseases.
In fact, people who worked 40 hours per week were twice as likely to die within 10 years compared to those who worked 60 hours or less per week. Working long shifts increases stress levels which can lead to heart disease, diabetes, cancer, and other life-threatening conditions.
By changing how often you eat breakfast, you’ll make healthier food choices throughout the day.
Better Sleep Quality & More Energy
Another benefit of getting up early is better quality sleep. Studies show that adults aged 20 – 65 who get more than seven hours of daily sleep tend to experience higher energy levels while they’re awake.
If you want to increase productivity and focus during the rest of the day, consider setting aside 30 minutes for meditation or yoga before heading to work. Another way to boost productivity is through caffeine consumption.
According to WebMD, coffee helps stimulate alertness, but too many cups could hinder concentration. Instead, opt for green tea, which contains antioxidants known to help promote brain function. Lastly, avoid sugar drinks which cause blood glucose levels to spike, leaving users tired and hungry all day.
Improves Mood And Better Concentration
Studies conducted at Harvard University showed that people who slept longer experienced lower fatigue scores and improved mood. While there was no significant change in cognitive performance among participants, researchers did find that people who got eight hours of uninterrupted sleep felt happier after they woke up than their counterparts who only had six hours.
People who consistently feel stressed or anxious usually don’t notice these symptoms until they’ve reached the burnout stage — which occurs when employees stop feeling productive and energetic. To prevent reaching this state, take steps like exercising regularly, eating healthy foods, and reducing negative thoughts.
Reduced Risk Of Heart Disease
According to studies by Mayo Clinic, lack of exercise combined with poor diet habits put individuals at risk for coronary artery disease. Exercise reduces cholesterol buildup in arteries, lowers triglycerides, and improves insulin sensitivity. Plus, it boosts self-esteem and confidence because it builds muscle tone and endurance.
Eating nutritious foods like fruits, vegetables, whole grains and lean protein every day keeps the cardiovascular system strong and prevents weight gain. Avoiding processed junk food and sugary beverages keeps you away from high fructose corn syrup and artificial sweeteners that can trigger spikes in blood pressure and other problems.
Increased Productivity At Work
If you really need to catch up on emails or finish off projects, set alarms for specific times rather than using random intervals. You might think mornings would be best since you’d already gotten most of your nighttime tasks completed, but remember that you probably won’t feel fully rested until mid-afternoon.
Try scheduling meetings between 8 AM and 9 AM or noon and 1 PM. This will give you enough time to complete important business without sacrificing a good night’s sleep. Also, take small naps at the office. Napping for 10-20 minutes is ideal as it helps regain lost energy. Many offices in various countries have made napping a culture at the office.
When you are waking up early, you’ll have plenty of time to do things such as read articles online, learn new skills, or even meditate. These activities are great ways to improve memory retention and recall abilities due to increased mental stimulation.
In addition, research has shown that morning exercisers perform better on tests involving spatial awareness, attention span, and motor coordination compared to those who exercise later in the day. So if you love to jog or bike ride, make sure you schedule regular workouts and stick to them.
Better Health Overall
If you live an active lifestyle, chances are you spend much of your free time outdoors doing physical activity. However, when you start working in the morning instead of lying down right afterward, you may reduce the amount of time spent outside. As a result, you’ll likely end up spending less total time being physically active throughout the week.
Scheduling Your Daily Activities For Successful Morning Routine
The key to waking up early successfully lies in planning out how you intend to use each hour of your day. By creating a routine that works around your natural biological rhythms, you can maximize efficiency and minimize stress.
Start by making a list of everything you plan to accomplish over the course of the next few days. Next, determine what activities require little effort and what must be accomplished immediately.
Then consider whether any of these tasks should happen before bedtime or during the late evening hours. Finally, decide which ones should occur first thing in the morning so they don’t interfere with your ability to fall asleep.
Set Alarms On Time
When setting alarm clocks, try not to leave them too close together because this creates confusion about when to get up. Instead, place them in different areas of the room so there is no danger of accidentally hitting one another. Also, avoid leaving them near windows or blinds because light exposure impacts circadian rhythm.
Get Out Of Bed Immediately
If possible, remove all electronics and distractions from sight prior to going to bed. Since you’re trying to help yourself wake up naturally, having anything else nearby could hinder your body’s transition into alertness mode.
Once you’re ready to go back to sleep, turn off lights and dim the brightness level on devices. Turn off phones and computers after you’ve gone to sleep so you don’t disturb others while sleeping.
Do Not Eat Or Drink Anything After 7 pm
Research shows eating certain nutrients such as carbohydrates just before bedtime helps promote restful sleep. But avoid drinking caffeine past 6 pm because this stimulant also disrupts circadian rhythms.
Caffeine can lower melatonin levels and cause insomnia. And alcohol only serves to suppress REM sleep cycles, not induce the deep relaxation needed for a sound night’s slumber.
Having a regular routine in the mornings can really make a difference in the amount of energy you have during the day. If you are waking up early and consistently practice good wake-up routines, you will find that your energy levels are higher when you get up in the morning. A regular habit is the one thing that can make it all worthwhile.