Do you hit the snooze button as often as your alarm goes off? If so, you're not alone. Waking up early can seem daunting, especially if you regularly stay late. But learning to rise earlier can transform your mornings from chaotic to calm. When you wake up early, you can take your time and ease into your day rather than rushing to meet an unforgiving schedule. This article will explore the 10 benefits of waking up early, including how developing an early rising habit can enhance sunlight exposure and improve overall well-being. By the end, you'll be on your way to waking up feeling refreshed and energized by harnessing the power of sunlight in a structured morning routine—boosting your mood, productivity, and health. So, how to become a morning person?

One way to start your day right is by using SunSeek's daily sunlight exposure tracker, a simple tool to help you wake up energized and improve your well-being.

Table of Contents

• 10 Benefits of Waking Up Early

• Sleep Needs By Age

• 10 Tips to Wake Up Early with Ease

• Download Our App to Track your Daily Sunlight Exposure Today

10 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 an entire grade point higher than those who stayed up late. Sleeping poorly is related to worsened cognitive performance, including:

• Poor memory

• Trouble concentrating and thinking

• Mood swings

2. Helps Maintain a Healthier Skin

A good night’s sleep can be miraculous as it allows your body to repair and replenish the skin. As a result, getting uninterrupted sleep and waking up early will help your skin rejuvenate itself and regain its natural glow. When you get more time in the day, you make more time to follow a healthy morning routine. For example, exercising, hydrating, exfoliating, etc. These oxygenate your body further, making your skin glow and allowing you to maintain good health. Healthier skin becomes one of the benefits of waking up early as you develop more nutritious and consistent sleep schedules.

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 daily, half as many fruits and veggies, and twice as much soda and fast food as 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.

4. Time for Morning Workouts

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

Morning Exercise for a Healthier You

When you’re feeling the most energized, getting a workout in the morning starts your day on the right foot and is important for your physical and mental health. Exercise reduces your risk of heart disease, improves your mood, regulates blood sugar, controls your weight, and 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 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 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. Sleeping the recommended 7 to 9 hours gives your body and mind enough time to restore themselves, resulting in a healthier body and mind.

6. Reduces Stress

You can minimize stress and finish work without an added time crunch or pressure by waking up early. There’s no need to rush to 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. Boosts Productivity

Sleeping early, getting a good night’s sleep, and waking up early are benefits of waking up early, as it lead to greater productivity. Have you heard of the 5 am club? It was a concept developed by leadership and performance expert Robin Sharma over 20 years ago. According to him, one surefire way to achieve professional success is by joining the 5 am club, that is, waking up early. You can sort out your tasks and prioritize work more efficiently since your mind is fresh and functioning at its best. You are more likely to make better decisions in such a state of mind.

Sleep Well, Wake Early

Also, your energy levels tend to be way higher when you wake up early, directly affecting your productivity and performance. Remember, lack of a healthy routine and habits and frequent sleeplessness can negatively affect your body's cognitive and behavioral aspects. Hence, understanding the importance of sleep and, in turn, waking up early can positively impact your well-being in the long run.

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 your time 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, potentially distracting you.

9. Enjoy Quality Sleep

You don’t have to count sheep to sleep. When you wake up early, your body feels tired, leading to quality sleep as soon as you go to bed. You get accustomed to the natural circadian rhythm, making you go to bed early and rise. Dr. Joshua Tal, NYC-based sleep psychologist, noted that at first, “waking up early will be hard and you will feel tired, but the more you do it the more your body will adjust.”

Better Sleep Through Early Mornings

Longer waking hours lead to sufficient accumulation of adenosine. Adenosine is a neurotransmitter that causes sleepiness by inhibiting neuron activity. Waking up earlier leads to a faster accumulation of adenosine, making you feel sleepy in the evening hours. Going to bed early can improve your chances of completing all four stages of sleep through the four to six sleep cycles, making you feel well-rested and rejuvenated the following day.

10. More Morning Energy

The main distinction between early risers and night owls is their energy levels throughout the day. Morning risers wake up with more energy, gradually decreasing as the day progresses. In contrast, late risers tend to have lower energy levels in the morning but experience a boost in energy during the evening.

Sleep Cycles and Well-Being

This difference is particularly evident in teenagers and individuals with delayed circadian rhythms, as early risers may feel tired earlier in the evening than night owls. Both sleep styles need to experience a full night of rest. Completing sleep stages and cycles improves both physical and mental well-being. Growth hormones, causing tissue repair and regeneration, are released during the deeper stages of sleep.

Related Reading

• Morning Routine Checklist
• Best Morning Routine
• How to Reset Your Circadian Rhythm
• Productive Morning Routine

Sleep Needs By Age

Baby Bliss: Sleep Needs for Infants from Birth to 1 Year

Newborns sleep a lot—usually around 14 to 17 hours a day—but their sleep is fragmented, so they may only go for a couple of hours before waking for a feeding. As babies grow, their sleep becomes more organized, and they start to develop a circadian rhythm. This process is often complete by 6 months when babies start to sleep longer at night and take fewer daytime naps. Even though infants are still very much in need of sleep, they also begin to develop a social life, affecting their sleep. Parents can help by facilitating healthy sleep habits and routines and encouraging a balance between socialization and sleep as babies grow into toddlerhood.

Toddler Sleep

Like infants, toddlers need a lot of sleep, between 11 and 14 hours, to fuel their rapid growth and development. Sleep helps toddlers regulate emotions and enhances learning and memory. Sleep promotes healthy immune function, helping toddlers prevent illness and infection. In addition to naptime, toddlers should have a consistent bedtime routine that helps them wind down for the night and ease the transition into sleep.

Preschooler Sleep

Preschoolers (ages 3 to 5) need about 10 to 13 hours of sleep, including naps. By this age, children are more socially aware and may resist sleep in favor of playing with their peers, primarily if they have been engaged in imaginative play. Like toddlers, preschoolers benefit from a structured and consistent bedtime routine that helps them transition into sleep and promotes healthy emotional regulation.

Sleep for School-Age Kids

Children ages 6 to 13 should average about 9 to 11 hours of sleep per night. While most school-age kids still take an occasional nap, they typically sleep less during the day as they transition into middle and high school. Research shows that sleep is essential for academic performance, and children who do not get adequate sleep may struggle in school.

Teen Sleep

Teenagers need about 8 to 10 hours of sleep each night to support their physical, emotional, and cognitive development. Even so, many teens do not get enough sleep due to early school start times and busy schedules that cut into their sleep time. Additionally, changes in circadian rhythms during puberty cause many adolescents to stay up and wake up later.

Adult Sleep

Most adults do best on about 7 to 9 hours of sleep per night. Sleep needs may vary somewhat based on individual factors, but adults who consistently sleep outside this range are at risk for various physical and mental health problems. Notably, older adults often experience changes in sleep architecture, affecting overall sleep quality.

Senior Sleep

While seniors still need about 7 to 8 hours of sleep per night, they often have trouble achieving this amount. Changes in circadian rhythms may cause seniors to wake up earlier and feel sleepy earlier in the evening. In addition, physical ailments, medications, and changes in sleep architecture can all affect sleep quality in older adults.

Related Reading

• Morning Rituals
• How to Have a Productive Day
• How to Wake Up Without an Alarm
• Benefits of Morning Sunlight

10 Tips to Wake Up Early with Ease

1. Ease Into the New Routine Gradually

Don’t shock your system. Instead of waking up two hours earlier, for example, try 15 minutes. Once your body adapts to this change, you can push it further by another 15 minutes. Going step by step will help your body better adapt to the change. When you wake up 15 minutes earlier than usual, you won’t resent the idea and give it up altogether, feeling sleep-deprived.

2. Keep the Alarm Clock Away From the Bed

Keeping the alarm clock away from the bed decreases your chances of hitting the snooze button. Instead of keeping the clock on your bedside table, you can keep it on a shelf or a table on the other side of the room. When the alarm rings, you’ll have to walk up to it to turn it off. Taking those few steps to your alarm may help you shake yourself out of slumber.

3. Get Out of the Bedroom as Soon as You Wake Up

Your brain is conditioned to feel sleepy in the bedroom. Stepping out of the bedroom as soon as you wake up discourages you from returning to sleep. While trying to become early risers, many night owls give in to the temptation of going back to bed when they spend time in the bedroom.

4. Motivate Yourself to Wake Up Early

Having the motivation to get up will help you wake up early. For example, you may want to wake up early to go to the gym or spend time gardening. Whatever the motivation, try to keep something associated with it right before you. For example, you may keep your gym clothes or gardening gloves where you can see them as soon as you get out of bed. Make plans for when you wake up.

5. Reward Yourself for Waking Up Early

While training yourself to wake up early, you can incentivize the system. You can treat yourself to your favorite flavor of coffee or spend extra time in the shower. Do something that you don’t usually do to make yourself feel remarkable about your achievement of waking up early. Rewarding yourself helps you continue the practice diligently.

6. Follow Proper Sleep Hygiene

Develop a bedtime routine that tells your body it’s time to sleep. For example, take a hot shower, read your favorite book, or reminisce about the positives in your day. All of these help you unwind and prepare your body to sleep. Taking a warm water shower physiologically prepares your body for sleep. The warm water raises your body temperature, and then, as you step out of the shower, it drops immediately. When you sleep, your body experiences a drop in temperature, so a warm bath facilitates this sleep process.

7. Stay Away From Blue Lights

Blue lights from the television or your electronic devices can suppress melatonin production. Insufficient or delayed production of this sleep-inducing hormone may negatively affect your sleep quality. To be consistent about waking up early, you need to sleep early. Staying away from blue lights at least an hour before bedtime helps you achieve the goal of sleeping early. This practice also prevents you from scrolling through my phone, tablet, or binge-watching your favorite series. All these activities may further stimulate your brain, delaying sleep.

8. Be Kind to Yourself

If you feel under the weather or exhausted, be easy on yourself and don’t force yourself to wake up too early. This flexibility will prevent you from resenting the idea of waking up early.

9. Eliminate Excuses for Sleeping In

When you train yourself to wake up in the morning, you may feel like sleeping in on a rainy or cold day. Try to avoid giving in to such excuses because once you give in, it’ll be challenging to break out of the habit, and you’ll have to retrain yourself all over again.

10. Eat a Light Dinner

Heavy and spicy meals may make you feel drowsy temporarily, but they take longer to digest, impacting sleep. If the food doesn’t get digested well before you lie down, it may cause acid reflux and heartburn, which can wake you up. Moreover, the extra calories accumulate as fat in your body. It’s best to eat less than 500 calories for dinner. A light meal with lean meat or fish and some veggies should keep you full, preventing midnight snacking. Eating tryptophan-rich food such as salmon, chicken, eggs, spinach, and nuts may promote sleep. The hormone melatonin is derived from this amino acid, tryptophan.

Related Reading

• Huberman Morning Sunlight
• The 5AM Club Morning Routine
• Benefits of Being a Morning Person
• Books About Waking Up Early
• Morning Sunlight Circadian Rhythm

Download Our App to Track your Daily Sunlight Exposure Today

SunSeek helps you optimize your daily sunlight exposure by tracking and providing personalized recommendations based on your location, skin type, and health goals. The app combines real-time UV monitoring with guided outdoor activities to help you improve sleep, boost energy levels, and maintain optimal vitamin D levels throughout the year. 

Optimized Sunlight Exposure

By aligning your daily routine with natural light cycles, SunSeek makes harnessing sunlight's health benefits easy while ensuring safe exposure through personalized timing recommendations and cloud coverage forecasts. Download our app today to track your daily sunlight exposure!