Some of us sleep long to dream of success, while others wake up early to achieve it. Do you prefer to sleep early and wake up early, or to stay up late and work long hours through the night? Although waking up early can be a tough challenge for many, studies have proven its numerous benefits for our physical and mental health, as well as for our productivity during the day. Here are some benefits of waking up early:
**Enhancing Mental Health**
Studies show that people who wake up early are less likely to suffer from depression, anxiety, and other mood disorders. Researchers believe one reason might be that these individuals are exposed to more daylight, acting as a natural mood enhancer. Additionally, they have more time in the morning to take care of themselves through exercise, planning, or even relaxing with a cup of coffee. All of these factors are essential for reducing stress levels.
**Sufficient Time for a Healthy Breakfast**
When we wake up early, we have plenty of time to enjoy a healthy breakfast. However, if we wake up late, we might rush and end up eating something quick and unhealthy, or even skip breakfast altogether. Breakfast replenishes the body’s energy after the night’s fast, boosts energy and alertness levels, and contributes to calorie burning.
**Improving Performance and Productivity**
The human brain does not wake up immediately when we do. This is why we feel sluggish when getting out of bed. Studies prove that this lethargy or brain fog from sleep might last two to four hours. Waking up early gives the body time to reach its peak natural alertness (without relying on coffee) for optimal performance.
**How to Adjust Our Sleep Schedule?**
The idea of "sleeping early and waking up early" might seem challenging for night owls, but this change can be made by following five tips:
1. **Make the Change Gradually:** Suddenly changing your sleep schedule might lead to failure. Instead, start by gradually adjusting your waking time over several days by moving your bedtime earlier by 15 minutes each night until you reach your desired bedtime and can wake up early.
2. **Get Exposure to Daylight:** This helps you wake up early, making it easier to sleep earlier. Morning walks are particularly beneficial.
3. **Exercise Early:** This helps adjust your sleep schedule, provides more energy, and boosts your mood throughout the day. Exercising late can negatively affect the body and mood.
4. **Regulate Meal Times:** It’s better to have lunch and dinner earlier since a full stomach can make it difficult to sleep. Also, limit caffeine intake throughout the day as it negatively affects your ability to sleep.
5. **Limit Electronic Device Use at Night:** Turn off all devices, including TVs, smartphones, and other gadgets, at least an hour before bed. The blue light emitted from these devices stimulates the brain and can suppress melatonin production, making it harder to fall asleep.
