The age-old adage “Early to bed and early to rise makes a man healthy, wealthy and wise” has been supported by scientific research. A recent study suggests that waking up early can have significant mental health benefits, particularly by reducing anxiety levels. Often labeled as “boring” or “stiff,” early risers can actually benefit from a morning routine that helps them manage stress better, which contributes to a healthier life. Gives.

Research shows that sleep patterns, known scientifically as “chronotypes,” play an important role in mental health. Chronology determines whether a person is naturally inclined to wake up early or late. Recent findings, including those published in JAMA Psychiatry, indicate that people who wake up early, or “morning people,” have a lower risk of developing mood disorders such as depression and anxiety. According to studies, people who follow an early sleep-wake cycle experience improved mental health due to exposure to morning light, which regulates mood and energy levels throughout the day.

Researchers found that early risers experienced fewer mental health problems overall than night owls. Dr. Iyas Daghlas, one of the study’s co-authors, explained that waking up early allows people to “sync” with the natural light-dark cycle, which has a stabilizing effect on the body’s internal clock, or circadian rhythm. Is. This alignment is important for maintaining balanced hormone levels, which directly impact stress and anxiety.

One reason waking up early reduces anxiety is because of how the body’s circadian rhythm responds to natural light. The circadian rhythm, the 24-hour internal clock, regulates sleep, mood, energy, and various physiological processes. Exposure to natural light, especially in the morning, causes the release of hormones like serotonin, which helps improve mood and reduce anxiety. By being in tune with the body’s natural rhythms, early risers benefit from a steady flow of these “feel-good” hormones, which supports a calm and focused mind throughout the day.

A 2023 study published in Nature Communications supports this by showing that people who wake up early produce more serotonin, while those who stay up late may experience elevated levels of the stress hormone cortisol. The researchers concluded that early risers were less likely to experience mood swings, reducing their risk of overall anxiety.

Apart from waking up early, getting quality sleep is a major factor in reducing anxiety. According to a study by the American Psychological Association, insufficient or poor quality sleep is a well-known contributor to increased anxiety. People who sleep late have shorter sleep duration and more sleep interruptions, both of which have negative effects on mental health.

In contrast, early risers often report better sleep quality, waking up refreshed and alert. A structured morning routine can contribute to a sense of control and predictability, which is key to managing stress and anxiety. Researchers also noted that people who set an earlier bedtime tended to rest properly, and avoid overstimulation caused by late-night screen time or irregular hours.

While some people may consider early risers “boring,” studies show that getting up early can improve productivity, mental clarity, and overall life satisfaction. A study conducted by the University of Birmingham found that early risers scored higher in terms of productivity than their counterparts. They were also more likely to report greater job satisfaction and mental clarity, which contribute to long-term mental health.

Tips to become an early riser

If you’re considering a change to your waking-up routine, here are practical strategies to make the change easier:

– Set an alarm: Gradually change your wake up time 15-30 minutes earlier every day until you reach your goal. This helps your body’s internal clock adjust without any sudden changes.

– Create a relaxing nighttime routine: Engage in calming activities like reading or meditating before bed. Reducing screen time can also improve sleep quality.

– Get morning sunshine: Spend a few minutes outside in the morning to signal your body that it’s time to start the day. Morning sunlight helps adjust your circadian rhythm.

– Limit stimulants: Caffeine or intense exercise near bedtime can disrupt sleep. Try herbal tea or light stretching in the evening to relax your body and mind.

– Consistency is key: Waking up at the same time every day, even on weekends, helps stabilize your sleep-wake cycle, making it easier to wake up early over time.

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