Lose an hour in the morning, and you will be all day hunting for it. – Richard Whateley
The harsh truth is, it is not at all easy to wake up early in the morning. Most people put on a few early alarms, keep snoozing them until late, and at last, pull their weary selves out of bed.
Then they spend the day dragging themselves on until the evening when they watch a few shows and finally hit the bed.
If you are like one of those, you might agree this is not the best way to go about your life.
Now, get this: if most of your days are successful, you cannot fail in life. And if you spend most of your days struggling and failing, you find it hard to be successful.
Experts associate many health benefits with the habit of early rising. As the popular saying goes, the early bird catches the worm.
10 Benefits Of Waking Up Early In The Morning
Most successful people get up early. They leave their beds before the sun rises. Then they win the day.
Your morning plays a critical role in shaping your entire day. If you wake up happy and motivated, chances are you might achieve your goals and even surpass them.
Waking up early will make it easier for you to spot opportunities and make the best out of them.
Here are ten highly helpful benefits of waking up early:
1. Time To Make And Eat A Nutritious Breakfast
People who rise early have enough time to prepare and eat a nutritious breakfast.
But, people who wake up late often rush out of their door eating nothing. They may decide to grab something on the way, which in most cases is usually unhealthy food.
Late risers might skip their breakfasts. Skipping breakfast leads to poor eating habits and a lack of concentration later on.
When you get hungry after you skipped breakfast, you are more likely to grab anything that comes by. Fast foods like doughnuts, hamburgers, and fries will be too tempting to resist.
A lack of concentration whittles down your productivity and performance in the long run. So, form the habit of waking at least 1 hour earlier to prepare your meals and plan your day.
And while we are on eating, take care to eat mindfully.
2. Get Enough Time To Exercise
Most people prefer going to the gym in the evening after clocking out. While this sounds like a great idea, it rarely happens.
Maybe your favorite TV show is on or your commitments with your family or colleagues rank higher.
Most of all, after working hard the whole day, the last thing you want to do is go to the gym.
Exercising in the morning is one of the best ways to boost your energy and level of concentration. You won’t have excuses because it will be the first thing you do in the morning.
All you need is 30 minutes of exercise to get your heart pumping. Waking up at least one hour earlier will make it possible for you to exercise before heading out.
If you’re always finding it hard to get into a regular habit of exercise, then you must check out the Ultimate Guide On How To Build An Exercise Habit.
3. Improves Your Productivity
Most successful people wake up before or at 5 am every day. This increases their productivity and performance in the long run because:
They have more time to plan their day, rank their tasks, and get started on high-priority tasks while the world is still asleep. This also means they don’t get interrupted while doing some “deep work.”
Research shows the human brain is most alert and receptive in the morning. If you can focus on your high-priority tasks without interruptions early in the morning, you get more done in less time.
Early risers tend to think more clearly and make better decisions in the morning than in the afternoon or evening. By setting your goals the night before or first thing in the morning, you’re more likely to achieve them.
Getting out of bed immediately after your alarm rings will discipline your mind and body. It also boosts your energy levels throughout the day. This translates to increased productivity.
Never snooze your alarm — it signals your body it’s okay to procrastinate all day long. And you do not want this to grow into an unhappy habit of procrastination.
4. Improves Sleep Quality
Having a sleep routine makes it easier to go to sleep and wake up at the same time every day without much of a struggle. This is critical for your body’s clock (circadian rhythm).
If you go to bed late and wake up late on some days, such as weekends, it will be hard for your body to adjust. Because your body clock doesn’t know the difference between Sunday and Monday.
People who get up early get sleepy when their time to go to bed arrives. And having a predictable routine will greatly improve the quality of your sleep.
Did you know about these 6 Scientific Sleep Hacks?
5. Get Your Essential Quiet Time
When everyone around you is asleep, it is amazing to find how quiet and peaceful the world is. There will be no distractions. This will enhance your peace of mind.
An early rise will help you think and act like a successful person, as it will give you ample time to do both.
Having some quiet time alone is essential if you want to meditate or do some reflective thinking.
If you haven’t started a daily meditation practice, we suggest you look at this Easy Guide To Start Mindfulness Meditation.
6. Improve Your Concentration
Early rising improves your concentration because you get to focus on your goals and tasks without interruptions from all.
Waking up early also means you have enough time to prepare and plan your day before you start work. As a result, you’ll be more alert and productive.
7. Betters Your Skin Health
After resting properly at night, your skin will be at its best in the morning. If you wake up early, you’ll give your skin extra care. People who wake up late rarely have enough time to exercise and hydrate.
Plus, they can’t clean, moisturize and exfoliate their skin. By waking up early, you’ll have time to improve your looks and create the right impression in your world.
8. Helps You Be On Time
It’s easier to make it to your early appointments on time or complete tasks that need early submission if you make it a habit to wake up early.
Showing up late for meetings and appointments creates a terrible impression and reduces the chances of progressing in your career.
But, by showing up early, you’ll not only impress other people but also increase your chances of success in your career.
9. Boosts Your Problem-Solving Ability
An organized mind is well-prepared for whatever the day has to offer. Since you stay motivated and energized, solving problems that arise won’t be difficult for you to tackle.
Instead of complaining, blaming, or criticizing others, you focus on the solutions. And they’ll come to you.
10. Get More Family Time
When you are no more busy with completing urgent tasks at night, because you didn’t do them during the day, you’ll have a great time with your loved ones.
Having dinner together or reading bedtime stories with your kids will vastly improve your quality of life at home.
You’ll also have time to spend with your spouse and recreating magic moments.
5 Proven Ways To Start Waking Up Early
If you’ve been unable to wake early, don’t worry. We have a solution.
Forming the habit of waking up early is not easy. However, it’s doable.
Here are 5 proven ways to wake up early:
1. Set an alarm and put it out of reach.
This is a classic tip for waking up early, and for good reason.
It’s hard to ignore an alarm clock that’s blaring right next to your head, but if you put it across the room, you’ll have to physically get out of bed to turn it off.
This will help you to wake up more slowly and gradually, which is better for your overall mood and energy levels.
In addition, putting your alarm clock out of reach can help you to avoid hitting the snooze button. If your alarm is right next to you, it’s easy to just roll over and hit snooze without even opening your eyes. But if you have to get out of bed to turn it off, you’re more likely to actually wake up.
- Set your alarm for the same time every day, even on weekends. This will help to regulate your body’s natural sleep-wake cycle.
- Choose a sound that you won’t easily ignore. A loud, blaring alarm is usually best.
- Place your alarm clock in a well-lit area, so that it’s easy to see when you wake up.
- If you’re still having trouble waking up, try using a light alarm clock. These clocks gradually get brighter over a period of time, which can help to wake you up more gently.
So, use this tip tonight to wake up early tomorrow and start your day off on the right foot.
2. Take Baby Steps (Micro-Habits)
Your body has an internal clock, and you’re going to reset it in baby steps.
Don’t try to go from sleeping in until 10am to waking up at 6am overnight. This will only lead to frustration, and you’re more likely to give up.
Instead, start by waking up 15–30 minutes earlier each day, or even 5–10 minutes earlier.
This will give your body time to adjust to the new schedule and make it less likely that you’ll feel groggy or tired.
You can also use the “micro-habits” approach. This involves breaking down your goal into smaller, more manageable tasks.
For example, you could set a goal to open the curtains at 6am when your alarm rings.
Once you’ve mastered that task, you can then move on to the next one, such as moving out into the sun to do a little run.
By taking baby steps and using the micro-habits approach, you’ll be more likely to succeed in your goal of waking up early.
- Start by waking up 15-30 minutes earlier each day.
- Use the “micro-habits” approach to break down your goal into smaller, more manageable tasks.
- Reward yourself for each step you take.
- Don’t give up if you have a setback. Just keep going and you’ll eventually reach your goal.
3. Make Your Bed As Soon As You Wake Up
This is a simple but effective way to start your day off on the right foot. Making your bed takes just a few minutes, but it can make a big difference in your mood and productivity.
When you make your bed, you’re essentially telling yourself that you’re ready to start the day. You’re setting up for yourself a more organized day.
It’s a small accomplishment that can give you a sense of pride and motivation.
It can also help to reduce the temptation of getting back into bed. This is especially true if your working space is near your bed or in your bedroom.
Also, making your bed can help to improve your sleep quality at night. When you make your bed, you’re setting up your bed for a cleaner and relaxing environment, which can make it easier to fall asleep.
- Put away any clothes or belongings that are on your bed.
- Smooth out the sheets and blankets. Tuck in the corners.
- Put on a fresh sheet, if you can. Add a decorative pillow or two.
- Make it a habit to make your bed every morning, even on weekends.
4. Take A Cold Shower
Most people love the feeling of a warm shower in the morning, but it turns out that warm water can actually make you feel more tired. This is because warm water lowers your body temperature, which can make it harder to wake up.
On the other hand, cold water has the opposite effect. It raises your body temperature and can help to wake you up. In fact, studies have shown that taking a cold shower can improve alertness and concentration.
This study found that cold-water immersion (CWI) was associated with an increase in heart rate, blood pressure, respiratory minute volume and metabolism.
Decreases in end tidal carbon dioxide partial pressure and a decrease in cerebral blood flow were also reported.
There was evidence of increases in peripheral catecholamine concentration, oxidative stress and a possible increase in free-radical-species formation.
While this study found that taking a cold shower for 3 minutes after exercise improved recovery time by up to 50%. The study also found that cold showers reduced inflammation and muscle soreness.
Another study, published in the journal “Frontiers in Physiology”, found that taking a cold shower for 1 minute increased heart rate, blood pressure, and metabolism. The study also found that cold showers decreased end tidal carbon dioxide partial pressure and a decrease in cerebral blood flow.
So, as you can see, cold showers can have many benefits for both physical and mental performance.
That said, more research is needed to better understand the mechanisms behind these benefits.
A cold shower is a great option to wake up your body and brain, and start your day off on the right foot.
It may not be the most pleasant experience at first, but you’ll definitely feel more alert and awake afterward. And who knows, it might even help you to improve your physical performance as well!
- Start with warm water and gradually turn it colder.
- Don’t stay in the shower for too long. Just a few minutes is enough.
- If you can’t handle the cold water at first, start with shorter showers and gradually increase the duration.
- Make it a challenge to see how long you can stay in the cold water.
- Listen to music or a podcast while you’re in the shower to distract yourself from the cold.
- Reward yourself with something you enjoy after your shower.
5. Workout In The Morning
Working out in the morning is a great way to start your day. It can help you to wake up, feel more alert, and improve your productivity levels.
People who work out in the morning had better sleep quality than those who work out in the evening. Morning workouts also improve mood and cognitive function.
Also, those who worked out in the morning were more likely to stick to their workout routine than those who worked out in the evening.
Here are some more specific benefits of working out in the morning:
- Improved mood. Working out in the morning can help to improve your mood and reduce stress levels. This is because exercise releases endorphins, which have mood-boosting effects.
- Increased energy levels. Working out in the morning can help to give you more energy throughout the day. This is because exercise helps to improve your body’s metabolism.
- Improved focus and concentration. Working out in the morning can help to improve your focus and concentration. This is because exercise helps to increase blood flow to the brain.
- Weight loss. If you’re looking to lose weight, working out in the morning is a great way to do it. This is because exercise helps to burn calories and boost your metabolism.
- Reduced risk of chronic diseases. Working out in the morning can help to reduce your risk of chronic diseases such as heart disease, stroke, and diabetes.
So, pull out your planner or journal and write down what exercises you will do tomorrow morning.
- Choose a workout that you enjoy and that is challenging but not too strenuous.
- Workout for at least 30 minutes.
- If you’re not used to working out in the morning, start with shorter workouts and gradually increase the duration.
- Find a workout buddy to help you stay motivated.
- Listen to music or a podcast while you work out to distract yourself from the early hour.
- Reward yourself with something you enjoy after your workout.
10 Inspiring Quotes To Wake Up Early
1. Lose an hour in the morning, and you will be all day hunting for it. – Richard Whately
2. One key to success is to have lunch at the time of day most people have breakfast. – Robert Brault
3. “Life is too short,” she panicked, “I want more.” He nodded slowly, “Wake up earlier.” – Dr. SunWolf
4. The sun has not caught me in bed in fifty years. – Thomas Jefferson
5. The time just before dawn contains the most energy of all hours of the day. This has helped me become an early riser and an early doer…. When I wake to see that it’s light out already, I feel the world has started without me. – Terri Guillemets
6. It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom. – Aristotle
7. I would have it inscribed on the curtains of your bed and the walls of your chamber: “If you do not rise early you can make progress in nothing.” – William Pitt Chatham
8. The difference between rising at five and seven o’clock in the morning, for forty years, supposing a man to go to bed at the same hour at night, is nearly equivalent to the addition of ten years to a man’s life. – Philip Doddridge
9. Early to bed and early to rise, makes a man healthy, wealthy and wise. – Benjamin Franklin
10. At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?’
— But it’s nicer in here…
So you were born to feel ‘nice’? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?
— But we have to sleep sometime …
Agreed. But nature set a limit on that — as it did on eating and drinking. And you’re over the limit. You’ve had more than enough of that. But not of working. There you’re still below your quota.
– Marcus Aurelius, Meditations 5.1
Learn From The Miracle Morning
The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life – Before 8AM by Hal Elod teaches us how to harness the power of a solid morning routine to achieve their goals.
It gives us six principles, called Life S.A.V.E.R.S., you can start your day off right and set yourself up for success:
- Silence: This is accomplished by doing inward-directed activities such as meditation, breathing exercises, and prayer.
- Affirmations: These are positive statements that you repeat to yourself on a regular basis. They can help you reprogram your negative thoughts and develop a more positive mindset.
- Visualization: This is the practice of seeing yourself achieving your goals in your mind’s eye. It can help you stay motivated and focused on your goals.
- Exercise: Elrod believes that regular exercise is essential for success. It can help you improve your physical and mental health, as well as your energy levels.
- Reading: Reading from books and articles written by experts in your field can help you to learn new skills and stay ahead of the competition.
- Scribing: This is the practice of writing down your thoughts and feelings in a journal. It can help you clear your head, process your emotions, and set goals for the future.
The Life S.A.V.E.R.S. is a simple but effective system to achieve your goals and live your best life.
If you’re looking for a way to improve your self-discipline, productivity, and overall well-being, I highly recommend giving it a try.
If you’ve never had an excuse to get up early, now you have ten reasons. Do not overlook the benefits of waking up early.
You need to start forming this habit as early as you can to unlock your potential. Take baby steps and don’t ignore your inner voice.
Happiness is a moving target if you pursue it. Everybody seems to desire it in direct or indirect ways.
But if it were easy to get a lasting grip on it, we wouldn’t have to keep looking for it. 10 best happiness interventions from positive psychology.
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Author Bios: Leon Collier, a freelance writer, wrote a short, early version of it. Extensively rewritten, expanded, researched, and edited by Sandip Roy.
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