Tips & Benefits of being an early riser!Rick Selover
Let’s be honest. For most people, it’s not easy to get up first thing in the morning, especially when it’s still dark. But a lot of successful people say, “If you win the morning, you win the day.”
In fact, there are all kinds of clichés about rising early. There’s the one about the early bird getting the worm, to which I always reply that I don’t want the worm.
However, there are so many other benefits to waking up early, from better performance in school to being more able to stick to a diet plan.
In this article, I’ll discuss the benefits in more detail, provide you the 3 main benefits and some helpful tips to make rising early a habit, and answer some questions you have about starting a morning routine.
I did a 2-part podcast episode on this subject click here to check it out
Benefits of Waking up Early
People who wake up early tend to eat breakfast, while later risers are often rushing out the door and have to grab something convenient (probably not good for you), or they skip the meal altogether.
The problem with skipping breakfast is that it leads to poorer eating habits later in the day. If you’re hungry because you missed a meal, the doughnut in the break room may be too tempting to resist.
Helps your Skin Look Healthy
After a night of restful sleep, our skin is at its best first thing in the morning. And if you’re an early riser, you can take advantage of the morning hours to give your skin some extra care.
Similar to the breakfast example above, people who get up later in the day tend to focus less on healthy morning habits like hydrating and exercise, which oxygenates your blood and promotes healthy skin. Early morning risers can also use the extra time to exfoliate, moisturize and cleanse.
People who wake up early also tend to have regular sleeping habits (unlike the night owls who keep erratic sleeping schedules). Having a predictable sleep routine ensures that your skin gets proper time to rejuvenate.
I enjoy an after-work gym session as much as the next person, but I’ll also admit to missing a fair number of workouts because of commitments at the office or with my family. And sometimes, I’m tired after a full day of work!
When you exercise in the morning, you’re less likely to have an excuse. Plus, you’ll find that your morning workout will keep you energized all day long.
Starting your day early improves your concentration. In addition to being able to focus on goals and task lists without being interrupted by family members or coworkers, getting up early means that by the time you get to work or school, you’ve had hours to properly acclimate yourself to the day. You’ll be more alert during peak hours as a result.
Many successful people report that they’re up at 5 am, or even earlier. Early risers tend to be more productive for a variety of reasons, including:
- Having more time to focus on important tasks while the rest of the world is asleep. This also translates to fewer interruptions.
- Brains tend to be most alert in the morning. If you’re able to focus without interruptions early in the day, you’ll get more done.
- You tend to make better decisions and think more clearly in the morning than in the afternoon and evening. Setting your goals first thing will help you achieve them.
- If you can manage to get out of bed early, you’ll find that you have more energy throughout the day. It seems counterintuitive, but there are countless testimonials.
Keeping your body on a sleep routine will make it easier to go to sleep and wake up naturally at the same time each night. This is important for your body’s internal clock. If you go to bed late and wake up late on the weekends, for example, it’s harder for your body to adjust.
People who get up early are naturally sleepier when it’s the “normal” time to go to bed. And being on a predictable routine will help you sleep better each night and wake up rested and refreshed.
Helps you Enjoy Quiet Time
Sometimes it surprises me that not everyone gets up earlier. It’s a miracle how quiet the world is first thing in the morning. Not only are there zero distractions, which will allow you to enjoy peace and quiet, but you’ll also find that your daily commute is easier if you leave an hour earlier and beat all the traffic.
Tips on How to Get up Early
- WALK BEFORE YOU RUN🚶♂️
If you typically wake up at 8 am and decide that tomorrow you want to be out of bed by 5 am, you’re setting yourself up for failure. Instead, try waking up just 15 minutes earlier each day. Within a week, you’ll have worked your way up to almost two hours!
- EARLIER TO BED💤
Start going to bed earlier than you normally would. That way you’ll get enough hours of sleep, and you won’t feel deprived when the alarm goes off. If you’re not tired when it’s time to catch some zzz’s, read a few pages of a book, especially a boring one, and you’ll be in dreamland in no time.
- ADJUST YOUR ALARMCLOCK ⏰
Unless you naturally wake up at your goal time every morning, you’re going to need to set an alarm. I recommend putting it across the room, so you have to get out of bed to turn it off. I also set the alarm to play an inspirational or energetic song to help nudge me out of bed. Something with a positive message or an upbeat sound is much better to wake up to than a series of obnoxious beeps.
- OUT OF BED AND MOVING👣
We’ve all turned off our alarm and crawled right back into bed. It’s so warm and comfy, right?
Instead, leave your bedroom. Whether it’s a trip to the bathroom or the coffee maker, once you’ve put enough distance between you and that blissful amazing mattress you’ll find that you’re awake enough to start the day.
- HAVE A GOAL🎯
Your long list of emergencies is not the driver that should spring you out of bed every morning. Instead, think of something positive that you plan on accomplishing. Maybe you can tell yourself something like you’ll get to leave work early if you get to work earlier. Or if you enjoy meditating but don’t often have the time, use that as a reason to get up and start your day.
- REWARD YOURSELF🎁
By rising early, you’re rewarding yourself. Try to remember that. If that’s enough of a motivation, bribe yourself with a treat from your favorite coffee shop or an extra long shower if you manage to get out of bed on time and without pressing snooze.
- INVEST THE EXTRA TIME TO GROW🕡
Is there a book you’ve wanted to read or an online class you’ve been considering enrolling in? Use the extra time you get in the morning to do something that helps you grow and improve.
- REDUCE/ELIMINATE EATING BEFORE BED🚫
Even though eating before bed can make you sleepy, it’s also been known to disrupt your sleep and even cause nightmares. If your tummy is grumbling, try a soothing cup of herbal tea instead of a carb-filled snack.
- MAKE THE DECISION AND COMMIT👍
Even if you tell yourself the night before that you plan on rising before dawn, it’s almost like you have a second personality that takes over when the alarm goes off and urges you to go back to sleep. It’s unnerving.
To avoid that evil
monster living inside your brain, you’re going to have to be firm. If you can’t reason with it, then you’ll need to set up external cues in your environment. I recommend putting a reminder on my phone about my commitment or sleeping in my exercise clothes, so I’m all ready to start my day as soon as I wake up.
- REPEAT UNTIL IT IS HABIT🔄
It will probably take you a complete month for this to become a habit (most habits take approx. 22 days to set in), but it could take as long as 3 months before it becomes “automatic”, so stick with it! Once it becomes automatic, you might not even need your alarm clock anymore? I know for myself, my eyes just automatically open at 4:50am every day, and I immediately get up an start moving!