Waking up early has several benefits, such as giving you more time in the morning, decreasing your risk of chronic conditions, and improving concentration. Read on for more benefits of waking up early, as well as things you can do to help you wake up earlier.

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More time to exercise

If working out is important to you, but you struggle to find the time, getting up early may work for you.

Exercising first thing in the morning removes the temptation to skip workouts later in the day.

Exercise initiates the release of endorphins that can improve your mood, lower stress and anxiety, and increase energy levels. A morning workout means you can reap those benefits during the day.

Less time in traffic

Leaving the house early can help you avoid the usual traffic.

Less traffic saves you time, but it may also help protect your health and well-being. Research has associated traffic with:

More time to get things done

You don’t have to fill every second to get more done. But if you need a little extra time, getting up early gives you a distraction-free chance to take care of things you might not otherwise be able to do.

Even if you do not have a task to complete, having more time in the morning can give you some much-needed alone time.

Better sleep

In general, you should aim for an uninterrupted 7 to 8 hoursTrusted Source of sleep. Getting under 5 hours or over 9 hours of sleep may be increase your risk of developing an infection, but more research is needed.

Getting quality sleep comes with benefits such asTrusted Source:

It can also decrease your risk of chronic conditions, such asTrusted Source:

More energy

High sleep quality is associated with more energy.

If you’re going to bed earlier and getting better quality sleep, you may wake up feeling more rested and refreshed for the day ahead.

Healthier skin

Good sleep may help keep your skin healthy. The oxidative stress from sleep deprivation may contribute to:

  • acne
  • psoriasis
  • atopic dermatitis
  • skin aging

Going to bed earlier also gives you more time to practice good skin care, like washing your face.

Fewer dark circles

As long as you pair getting up early with an earlier bedtime so you’re not sacrificing sleep, you may notice a reduction in dark circles.

That’s because dark circles are created by shadows from puffiness under the eyes, which in turn is caused by fluid buildup from a lack of sleep.

More time for breakfast

Waking up earlier in the morning gives you extra time to make and enjoy a filling breakfast, instead of grabbing a quick coffee and donut on the go.

Starting the day with a nutritious meal can leave you feeling full longer, with more energy for the day ahead.

Helps you concentrate

Your brain doesn’t wake up the second you do, which is why you may feel groggy and disoriented when you first get up. This is called sleep inertia.

This sleep inertia is a regular part of the waking process. Still, it can last about an hour or more, making it harder to concentrate and get things done if you wake up too close to when you need to be out the door.

Waking up earlier gives you time to fully wake up so you’re more focused.

If you want to be one of those early birds that catch the proverbial worm, these tips can help make the transition easier:

Gradually move up your alarm time

Set your alarm 15 minutes earlier every day for a week, gradually moving the time up to where you want it.

To make it easier and avoid waking up tired, try going to bed a bit earlier, too.

Motivate yourself

Getting up early shouldn’t feel like a chore, and you’ll be less inclined to make it happen if it does.

Find motivation by using the extra time to do something that makes you happy, like tackling a project earlier so you can finish your workday in time to go out with friends, or enjoying a morning meditation or yoga session you never have time for.

Reward yourself

Reminding yourself of the benefits of waking up early might be reward enough, but if not, there’s always self-bribery.

You’ll have time to stop at your fave coffee shop or time to double-check your outfit before heading out.

Get out of your bedroom

Lingering in your room after you wake up can make it tempting to go back to sleep, which could make you late or leave you feeling super-groggy. Leaving your bedroom helps you resist that temptation.

Avoid blue light before bed

Blue light is great for perking you up in the daytime, but avoiding itTrusted Source at least 30 minutes before bed can help you achieve better sleep. It’s best to switch screens off early.

Allow yourself the occasional lie-in

Take the pressure off on days when you need to stay in bed a little longer, like when you’re sick, have had a late night, or have a killer hangover.

Avoid heavy meals and alcohol late at night

Avoiding large meals and alcoholTrusted Source close to bedtime can help you get a better night’s sleep.

Plenty of things happen to prevent us from getting to bed early, like working the night shift or occasionally staying out late.

Prioritize getting enough sleep over waking up early. The CDCTrusted Source recommends that adults should get at least 7 hours of sleep per night, as not getting enough sleep can be detrimental to your healthTrusted Source.

Getting up early may offer some important benefits, but getting enough sleep is more important.

Some benefits of getting up early include having more time in the morning, having healthier skin, and better concentration.

To start waking up earlier, you can try gradually setting your alarm for earlier times, avoiding blue light and large meals before bed, and getting out of your bedroom first thing in the morning.


Adrienne Santos-Longhurst is a Canada-based freelance writer and author who has written extensively on all things health and lifestyle for more than a decade. When she’s not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.