The Early Bird gets the health benefits. Here’s why you should switch


In different parts of my life, I’ve blurred the line between being a morning person or an evening person. I was an early riser for years, getting up with the sun and doing everything in the morning. Then the pandemic hit and my habits changed – I started staying up late and dragged myself out of bed in the morning.

Which camp we fall into is influenced by factors such as our mattressesour age and our genetics. What if I told you that one is better than the other? Would that make you want to change? Research has found that there are several major health benefits associated with being an early riser. Here’s why you should join me in becoming an early bird. I’ll even tell you how to do it.

Also, see what yoga poses are best for sleeping and how to settle after Summer time.

Better eating habits

Breakfast is often considered “the most important meal of the day”, but night owls often skip it because they wake up after it’s served. Early risers don’t skip breakfast and therefore benefit from the healthy eating habits it offers.

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Night owls tend to skip breakfast completely or opt for a later brunch instead. Research shows that breakfast refuels your body glucose supply, reduces the risk of diabetes and reduces brain fog.

Better physical health

Early risers also have the added benefit of having time to morning workouts, which protects them from last-minute plans and stressful workdays. There is nothing wrong with training at night; it’s easy for things to get in the way. If you block out time in the morning, you’re more likely to be able to sticking to a regular exercise routine.

A study found that night owls get less physical activity than early risers. Usual exercises can improve your mood and kickstart your metabolism for the rest of the day.

Improved mental health

Better eating habits and better physical health converge towards improve mental health. It’s not entirely surprising that your stress levels are lower with regular exercise. Various studies have shown that evening, or being a night owl, is associated with negative moodsanger, the Depression and fatigue.

Nobody says being a night owl means your sanity is lacking. It just means you might have to work a little harder to exercise or get some sunshine for your sanity.

Older woman sitting in bed, stretching after waking up

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Practical tips for becoming an early riser

There is no magic pill that will make you an early riser. Our genetics predispose us to be either an early riser or a night owl. But that doesn’t mean it’s set in stone; there are things you can do to change how you wake up and sleep. Keep in mind that change won’t happen overnight; it’s a process you have to follow to get results.

Tips for starting to get up early:

  • Prioritize your sleep hygiene: Sleep hygiene is your sleeping habits. What do you do to get ready for bed at night? Including relaxing practices in your nighttime routine can help you fall asleep faster.
  • Use lighting: One of the most effective things you can do is control when and how you are exposed to light. Instead of using blackout curtains, let the light in and wake up naturally. Alternatively, you can also use a wake-up light.
  • Shift your bedtime by 15 to 20 minutes: Changing bedtime is not easy. Trying to change your sleep time by hours at a time is unrealistic. It’s easier to shift the time you usually spend in bed by about 20 minutes per night. Slowly progress to your ideal moment.
  • Don’t bring your phone to bed: We’ve all done it – when we can’t fall asleep, we browse social media waiting to be tired. However, the blue light from our phones can suppress the already late production of melatonin for a night owl. You better leave your phone on your bedside table or across the room.

Too long; did not read?

Being a night owl doesn’t mean you’re unhealthy. It is possible to be healthy and live near the moon. However, eating breakfast, exercising, and maintaining mental health are more difficult with the night owl sleep cycle. If you want to change your sleep schedule by a few hours, prioritize your sleep hygiene and slowly shift your sleep-wake time. It’s a marathon, not a sprint.

To learn more about sleep, learn how to manage sleep separation anxietyWhy insomnia occurs with age and that foods nutritionists say are best for sleeping.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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Richard V. Johnson