Early birds are often seen as energetic problem solvers who lead companies, organizations, or sometimes even nations. Have you ever wondered how a morning person can get so much done in just 24 hours? Getting up early gives you a head start on your day!
Night owls may not agree. They may state that it is possible to get extra work done at the end of the day. While this may be true for some, the vast majority of us are conditioned to be most productive in the early hours of the day.
The science behind early morning productivity
Our bodies are designed to produce the sleep-inducing hormone melatonin in the dark. The sleep-wake cycle in our body is regulated by our circadian rhythm, our body's internal clock, which works with the light and darkness around us. When our retina perceives light, it signals the Suprachiasmatic Nucleus (our body's biological master clock) to suppress melatonin production and wake up. We are naturally attuned to be more responsive and alert in the morning and sluggish and sleepy at night!
8 benefits of getting up early
Of course, before building the habit of waking up early, it's good to know the benefits that come with it. If you get up early, you know what the mornings bring, apart from the beautiful sunrise. For those who aren't early risers, here's a list of the many benefits.
Improved organization skills
Your early morning hours are usually the most productive time of the day because you have uninterrupted time to yourself. You can complete any task faster if you are not faced with distractions all the time.
You can use this peaceful and quiet time to plan your day ahead, allocating a specific time frame for each of your tasks. By mentally working out your day before you even start, you improve your organizational skills and boost your productivity.
Regular exercise
Exercise and regular exercise in the morning is considered best because it gives you an adrenaline rush. Adrenaline increases alertness and helps you overcome the drowsy feeling.
In addition, if you can make sure that you've already done a workout in the morning before you start the day, there's much less chance that you'll skip the exercise because of another important task that then consumes your entire time. For example, if you train in the evening, you're more likely to miss the workout because you're working overtime, having a date with friends, or simply because of sheer exhaustion from the day. In addition, exercising in the morning also gives you a nice boost of your metabolism, so that you put your metabolism and combustion into higher gear during the day!
Eat healthy food
Getting up early gives you time to make a healthy breakfast or lunch to go. It doesn't have to be complicated, smoothies, salads and fruit bowls only take a few minutes to prepare. Early birds have this time to prepare a simple and healthy breakfast for themselves and their families.
If you always wake up late, chances are you'll be late for everything else, creating a continuous domino effect. If you're running late, you often grab an easy-to-eat breakfast like a donut or muffin, or skip breakfast altogether when you might not want to.
Avoid traffic jams and busy commuting
Waking up early can help you get out of your house early, while potentially avoiding rush hours. As a result, you waste less time getting stuck in traffic while traveling to work or dropping the kids off at school. Also for all your other appointments during the day you will notice that you are on time earlier.
Stay stress free
As mentioned, getting up early gives you time to plan your day ahead. You feel less rushed because you live less in a haze with a messy mind. Planning ahead eliminates the stress associated with rushing to get things done.
In addition, getting up early also gives you more time for some stress-reducing leisure activities, allowing you to start your day with a calm and controlled mind. You are better equipped to prioritize and solve problems, basically the key to staying stress-free throughout the day.
Enjoy a good night's sleep
Early birds fall in faster in the evening sleep. You need to count fewer sheep to fall asleep. When you get up early, your body will also feel more tired earlier in the evening, leading to a good night's sleep as soon as you go to bed. You eventually get really used to the natural circadian rhythm, which means you go to bed early and get up early again fresh and fruity.
Being awake for longer leads to sufficient accumulation of adenosine. Adenosine is a neurotransmitter that causes drowsiness by inhibiting neuron activity. Waking up earlier leads to a faster build-up of adenosine, which makes you feel sleepy at night. Going to bed early basically increases your chances of completing all four sleep stages through the four to six sleep cycles, leaving you feeling well-rested and rejuvenated the next morning.
More energy
Early birds have a better quality of sleep than night owls because they are more likely to go through all stages of the required sleep cycles. They wake up with more energy than night owls, who usually don't get enough time to complete all the sleep stages.
Completing sleep phases and cycles improves both physical and mental well-being. Growth hormones, which cause tissue repair and regeneration, are released during the deeper stages of sleep.
feeling happier
When you wake up early, you reap the benefits of many good habits, leading to an energetic, well-rested, stress-free, punctual and healthy you. You get a sense of order in life, which makes you feel happier. According to studies,
healthy adults who wake up early have a more positive mood than night owls.
Finally about getting up early
Getting up early helps you develop better habits and improves your daily productivity. You just need to tap into the potential of this good habit, which leads to many benefits in both your personal and professional life.
Sources ao Ameriseleep (link), Business Insider (link), NIFS (link), TheSleepDoctor (link)
