How to Wake Up Early in the Morning and the Benefits

Waking up early doesn’t come easily to most of us. In fact, over half of people admit to hitting the snooze button up to three times before finally getting out of bed. Yet few make the effort to change their habits and learn how to wake up early feeling refreshed instead of groggy. But did you know that you can train your body and mind to actually enjoy early mornings in plenty of ways? In this article, we’ll explore the benefits of waking up early and share practical tips on how to rise and shine with more energy.

Whether you’re aiming to join the 5am club or simply want an extra half an hour of calm before the day begins, it only takes a few days to teach your body and mind to wake up earlier.

You don’t need to make drastic changes; no one should go from being a night owl to following Mark Wahlberg’s routine in one night. Start with gradual changes and build up to waking up early.

Here are seven tips on how to wake up early:

One key factor in waking up early is your mindset. Motivate yourself by doing something you enjoy first thing in the morning – make waking up early a pleasure, not a chore.

You might start your day by stimulating your brain: listen to a podcast, read a book, or explore topics that inspire you (especially if you’re listening to something about waking up early).

Starting your morning with some exercise can also help get your blood pumping. This doesn’t have to mean hitting the gym, unless that’s something you enjoy; it could be as simple as taking a walk in the park. The fresh air and movement will help wake up your body and keep you energised once you’re out of bed.

We know this one can be tough for night owls – but if you really want to experience the benefits of waking up early, going to bed earlier will make all the difference. Getting to bed early ensures you get a full night’s rest before your early morning, so when you wake up, you’re less likely to feel drained from poor or insufficient sleep.

Establishing a consistent sleep routine also helps your body naturally shift into an earlier sleep cycle, making it easier to wake up early over time.

Read our guide on how to get to sleep fast.

Though it can be tempting, snoozing your alarm only makes getting up in the morning more difficult. Hitting snooze interrupts your REM sleep, which is important for our bodies and minds. Researchers found that pressing snooze can lead to less sleep, more disturbances, and a less restful night overall, when compared to waking up with just one alarm.

Having a clear reason to wake up early can be a game-changer. Whether booking a fitness class or setting a goal to finish some work before a deadline, having plans in place makes getting out of bed feel like a non-negotiable. When there’s no time to debate it, you simply get up and get going.

Get some inspiration from our list of healthy morning routines.

It doesn’t take that long to shift your body’s sleep cycle, only about 4-5 consistent days. However, doing it gradually will make your overall goal more achievable. Instead of jumping to a super early alarm overnight, move it back by 10-15 minutes daily to let your body adjust.

Waking up earlier is much easier if you’ve had a good night’s sleep. Practising good sleep hygiene not only helps you fall asleep better and get the recommended 8 hours of rest, but also helps you get better quality sleep, meaning you wake up feeling refreshed and energised.

Set yourself up for success by creating a calming bedtime routine. Wind down with a book or some gentle stretches, switch off screens at least an hour before bed, and avoid caffeine and alcohol in the evening. Keeping your bedroom cool, dark, and free from distractions will also help you enjoy uninterrupted, restorative sleep every night.

Discover what good sleep hygiene means and simple ways to improve yours.

Our circadian rhythms are heavily influenced by sunlight. Natural light slows the production of melatonin, the hormone that makes you feel sleepy, and stimulates the hormones that help you feel awake and alert. To give your internal clock a helpful nudge, open your curtains as soon as you wake up or try a dawn simulator light. Even better, step outside for a bright morning walk to soak up some sunshine and start your day feeling fresh and energised.

Read more about how daylight affects sleep.

Waking up early is a well-known habit of successful people, such as Richard Branson, who wakes up at 5am, and former First Lady Michelle Obama, who starts her days at 4:30am. As Benjamin Franklin said, “Early to bed and early to rise makes a man healthy, wealthy and wise.”

Here are some benefits of waking up early:

Waking up earlier can do wonders for your mental well-being. In fact, studies have found that people who get up earlier tend to have a chirpier outlook on life. A calm, unrushed start to the day helps reduce stress, while regular early mornings support a steady sleep routine, which is great for your mood and focus. Plus, early risers tend to soak up more natural light, which boosts feel-good hormones like serotonin and helps you sleep better at night.

Getting up early can increase your productivity in several ways. Firstly, there are fewer interruptions, as the rest of the world is asleep. This means you have the time to focus on essential tasks like chores, exercise or meditation, before being interrupted.

Plus, adding some exercise in the morning is a great way to stay healthy. It helps you wake up and keeps you energised for the rest of the day. Exercise also allows you to sleep better at night, and waking earlier should be easier with a good night’s sleep.

An early start does wonders for concentration; you get to work or school on time, and you’ve had the time to acclimatise yourself to the day properly. This means that you’ll also be alert as the day goes on.

Your brain tends to be more alert in the morning, so you make better decisions. Setting your goals first thing in the morning can help you achieve them.

Waking up early allows you to plan your day in advance and create attainable goals. You can figure out what you actually need to accomplish in the day. Having a well-thought-out plan means you’ll be less likely to be thrown off by simple things such as traffic or forgetting your lunch.

Getting into the habit of waking up earlier doesn’t have to mean 5am starts or a complete lifestyle change. With a few small changes and consistency, you can enjoy calmer mornings, clearer focus, and a better night’s sleep. So, whether it’s for a slower breakfast, a head start on your to-do list, or just a little extra time to yourself, setting that alarm a bit earlier might be one of the best things you do all day.