The best time to wake up in the morning | Health & Fitness (8 min Read)

It's no secret that getting a good night's sleep is essential for physical and mental health. But when it comes to deciding the best time to wake up in the morning, opinions vary from person to person. Some swear by early rising while others prefer to sleep in a little later. So, what does science have to say about the ideal sleeping time and the best time to wake up in the morning? 

Why you should care about what time you wake up?

Setting the right wake-up time can have a huge impact on how you feel during the day, as well as how productive you are. We all need time for sleep in order to be fully rested and ready for the day ahead, so it’s important to find the best time to wake up that works for you. If you’re not sure when you should wake up or when you should sleep, here are some tips to help you figure out the best times for both. 

Getting enough restful sleep is essential for physical and mental well-being. Studies have shown that getting enough sleep can improve concentration and mood, while also reducing stress levels. Setting your wake-up time in a way that allows you to get the right amount of sleep will help you to better wake up in the morning, feeling alert and ready to start your day. 

It’s important to pay attention to your body’s natural sleep/wake cycle and adjust your bedtime and wake-up time accordingly. Everyone has different preferences when it comes to sleeping, so it’s important to take the time to find out what works best for you.

The benefits of waking up early

Waking up early is a popular habit among the successful, but why is it so important? By waking up early, you can create a more structured routine, which can help you better manage your time throughout the day. 

Waking up early gives you an extra hour or two to start your day off right and accomplish tasks that you may have put off the day before. You’ll have time for breakfast and coffee, time to reflect on your goals and priorities, and time to tackle any pressing tasks that need to be done. You will also have extra time to plan out how the rest of your day should look.

Additionally, by waking up earlier, you give yourself more time to sleep. The recommended amount of sleep for adults is seven to nine hours per night. If you are able to adjust your schedule to give yourself more time for sleep, you are likely to feel more refreshed in the morning and more energized throughout the day.

Finally, if you wake up earlier than everyone else, it gives you some quiet and peace of mind before the rest of the world wakes up. This extra quiet time can be beneficial for calming your mind and preparing you for the day ahead. 

Overall, waking up early has several benefits, including extra time for sleep, better planning for the day ahead, and a bit of peacefulness before the world wakes up. If you’re looking for ways to better manage your time, waking up early may be a good starting point.

The best time to wake up, according to science

It's important to find the time for sleep that works best for you, but science can help guide you on how to better wake up in the morning. There are many factors that come into play when deciding when should you wake up and when should you sleep.

A 2013 study from The National Institute of Mental Health looked into the impact of waking up early versus sleeping late. They studied people between the ages of 6-23 who had “delayed sleep-phase disorder”, which is characterized by late bedtimes and wake-up times. Those in the study who woke up early reported feeling more alert, refreshed, and energized during the day.

Another study published in 2017 in the journal Sleep Medicine looked at data collected from a survey of over 1,400 adults aged 20 to 60 years. The study concluded that people who wake up earlier report having better overall health and higher job satisfaction than those who wake up later.

If you're looking to switch to an early morning routine, there are some simple steps to help make the transition easier. Make sure you stick to a consistent bedtime schedule and get seven to eight hours of sleep each night. Try turning off screens one hour before bedtime and try some calming activities like reading or meditating. When you wake up in the morning, open your curtains and let some natural light in to help your body adjust. Finally, give yourself enough time in the morning to have a healthy breakfast and practice some self-care.

So what time should you be aiming for? According to scientists, the best time to wake up is between 5:30am and 7:30am. This is because our internal circadian rhythm tends to peak around that time, which helps us start the day with plenty of energy and focus. Of course, everyone is different, so experiment to find the time that works best for you!

How to make the transition to waking up early

Making the transition to waking up early is not always easy but can be a rewarding experience if done correctly. Here are some tips to help make the transition easier:

1. Establish a consistent sleep schedule – Start by setting a specific time that you should go to bed and when you should wake up every day. This will help your body get used to waking up at the same time each morning.
2. Get enough sleep – Make sure that you are getting enough sleep every night. Sleep deprivation can make it harder for your body to wake up in the morning. It's important to get 7-8 hours of sleep each night, so make sure that you give yourself enough time for sleep.
3. Avoid stimulants – Stimulants like caffeine and sugar can disrupt your natural sleeping patterns and make it harder to get out of bed in the morning. Cut back on your intake of these substances and opt for natural ways to stay energized.
4. Be mindful of your diet – Eating a nutritious breakfast is important for staying alert throughout the day. Choose healthy, energizing foods such as oats, yogurt, nuts, and seeds to fuel your mornings.
5. Exercise in the morning – Working out in the morning can help boost your energy levels and make it easier to get out of bed. Exercise increases the production of endorphins which can help you feel more awake and alert during the day.

By following these tips, you will be able to make the transition to waking up early much easier. Waking up earlier can have many positive benefits, so make sure to give yourself enough time to adjust and take advantage of these benefits!