How Early Is Too Early to Wake Up?

There’s long been a list of highly successful CEOs and athletes who credit waking up at the crack of dawn or earlier as key to their productivity. And many people have followed suit. But does it actually have the benefits it boasts?

Having a morning routine, generally, tends to be a positive thing, says sleep expert Wendy Troxel, PhD, senior behavioral scientist at the RAND Corporation and adjunct professor at the University of Pittsburgh. She likes to call them “windup routines” because they can get you going and energized for the day ahead.

“Mornings can be difficult, but by establishing a windup routine and being intentional and consistent, you can ease into your wake-up and be more alert in the morning,” she says.

Is Being an Early Bird Good for Your Health?

Many people believe that they can get a whole lot done before everyone else wakes up if they just hop out of bed early enough. But whether it’s actually healthier for you than getting up a few hours hours later is a question science hasn’t quite parsed out yet. Here’s what some research suggests.

Early risers may have another thing in common: self-discipline. Alex Dimitriu, MD, a psychiatrist and sleep medicine doctor in Menlo Park, California, and a medical reviewer for Everyday Health, notes that having self-discipline is a characteristic that can make someone more successful in professional and other pursuits — which, he says, “may also make someone better at creating and adhering to an early bedtime and early wake time.”

Adequate sleep, he says, “improves impulse control and makes people more disciplined.” And if you stick with a consistent sleep routine, you’re likely to regularly get plenty of sleep and have a reduced risk of experiencing sleep deprivation.

Is It Possible to Wake Up Too Early?

The short answer? Absolutely. What’s most important is that you’re getting enough sleep, not just waking up early. “Most adults should aim to get between seven and eight hours of sleep,” Dr. Dimitriu says. “Sleep should never suffer at the expense of a morning routine,” he adds.

So, if you aim to wake up by 6 a.m., that means you should get to sleep (lights out and phones off) between 10 p.m. and 11 p.m. to get adequate sleep. If you’re a 4 a.m.-er, that puts you back to 8 p.m. to 9 p.m. Whatever time you want (or need) to wake up is up to you. Just make sure you’re sleeping at least seven hours before then.

“This waking up really early requires going to sleep really early, and many people will find that difficult to do, due to our lifestyles,” Dr. Troxel says. If you find that an early-to-bed, early-to-rise schedule is easy for you, that suggests you’re a naturally “strongly inclined” morning person, she says.

And remember, “Good sleep occurs when the timing is consistent,” Dimitrui adds. Waking up early on the weekdays but sleeping in too long on the weekend can be a problem too, as it can mess with your body clock. “Circadian misalignment results from erratic sleep and wake times and can make people sleepy at the wrong time,” he explains.

It’s also important to keep in mind that if you’re waking up early but not feeling rested during the day, that may be a sign that you’re not getting enough sleep. Waking early unintentionally can also be a sign of an underlying medical issue, including sleep apnea, anxiety, or other health issues, Dimitriu explains. If this describes how you feel upon waking, it’s important to connect with your healthcare provider and talk about your symptoms and health concerns.

What a Healthy Morning Routine Should Look Like

A consistent morning routine can help set your body’s natural clock (so you feel awake and sleepy when you should be), allow you the space to fit in a couple of healthy habits, and also serve your unique needs and interests, which can boost overall well-being.

But it’s a good idea to make room for flexibility in your morning routine too, says Troxel. “You don’t want to build rigid ideas of what your morning has to look like.” Maybe you have a shortened morning routine for days when you need to get up and get out the door, and a longer version for when you do have more time.

Even if you just have five minutes, you can use that time wisely to “wind up” and face the day ahead with more energy and even a better mood. Having a consistent morning routine is key to seeing the benefits, which is why you can pick and choose from the suggestions below, depending on the time available and your personal preferences.

Here are some components a healthy morning routine might include:

• Wake up without hitting snooze. “Abrupt awakenings are your friend,” says Troxel. Hitting the snooze prolongs that groggy feeling, so set your alarm for the latest possible time you have to get up, and when it goes off, immediately get your feet onto the floor, she says. (This may take practice!)
• Move around. Activity gets your blood pumping quickly, which is a great way to boost energy, says Troxel. You don’t necessarily need to hit the gym for a full-on workout (if that’s not your thing). But do move in some way. Troxel suggests taking a brisk walk to another part of your home, doing a few jumping jacks or squats, or holding a plank.
• Try cold therapy. Wash your face with cold water or briefly turn your shower to cold (the latter is only for the brave). “Cold water is not for everyone, but it’s a great strategy to boost alertness and mental resilience, as you’re starting your day doing something a bit difficult,” she says.
• Get some light. Whether it’s outside, turning bright lights on inside, or using a light box, “Exposure to light in the morning helps calibrate our biological clocks (circadian clock) to start a timer of sorts, which tells the body that the day has begun,” says Dimitriu. It also makes it easier to fall asleep at the end of the day, too, he explains. Outdoor light is preferred, as it’s the most powerful cue for your body clock, but if sunlight isn’t available when you rise, try being in the room in your house that has the brightest light.
• Eat breakfast. Your mealtimes are a personal choice depending on preference and diet, but if it works for you, breakfast is a healthy addition to your morning. “A substantial body of evidence speaks to having a healthy meal in the morning,” says Dimitriu.

The Takeaway

• Studies show that being an early bird helps you stay more active, have better mental health outcomes, and be more self-disciplined.
• While waking up early has its benefits, what’s most important is to get at least seven hours of sleep per night for optimal health.
• If you’re trying to develop a good morning routine, consider waking up without hitting snooze on your alarm, getting some sunlight first thing in the morning, and moving your body lightly soon after waking up.