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The age-old saying "Early to bed and early to rise, makes a person healthy, wealthy, and wise" has gained support from scientific research. A recent study reveals that waking up early can have significant mental health benefits, particularly by reducing anxiety levels. Often labelled as “boring” or "rigid," early risers may actually be benefiting from a morning routine that helps them manage stress better, contributing to a healthier life.

Research shows that sleep patterns, known scientifically as "chronotypes," play a critical role in mental health. Chronotypes determine 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,” tend to have a lower risk of developing mood disorders such as depression and anxiety. According to the study, people who stick to an early sleep-wake cycle experience improved mental well-being due to increased exposure to morning light, which regulates mood and energy levels throughout the day.

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

One reason early rising may ease anxiety has to do with how the body’s circadian rhythm responds to natural light. Circadian rhythm, a 24-hour internal clock, regulates sleep, mood, energy, and various physiological processes. Exposure to natural light, especially during the morning, triggers a release of hormones like serotonin, which helps lift mood and reduces anxiety. By aligning with the body’s natural rhythm, early risers benefit from a stable flow of these “feel-good” hormones, which support 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 tend to produce more serotonin, while those who stay up late may experience heightened levels of cortisol, the stress hormone. Researchers concluded that early risers are less likely to experience fluctuations in mood, thereby lowering their overall anxiety risk.

Beyond just waking up early, achieving quality sleep is a major factor in reducing anxiety. According to a study from the American Psychological Association, insufficient or poor-quality sleep is a well-known contributor to heightened anxiety. People who sleep late tend to experience shorter sleep durations and more interruptions, both of which negatively impact 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 are key to managing stress and anxiety. Researchers also noted that people who set an earlier bedtime tend to unwind properly, avoiding the overstimulation that often comes from late-night screen time or irregular hours.

While some may consider early risers “boring,” studies show that waking up early can lead to improved productivity, mental clarity, and overall life satisfaction. One study conducted by the University of Birmingham found that early risers scored higher on productivity measures than their night owl 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 shifting to an earlier wake-up routine, there are practical strategies to make the transition easier:

- Set Alarms: Gradually shift your wake-up time by 15-30 minutes earlier each day until you reach your goal. This helps adjust your body’s internal clock without abrupt changes.

- Create a Relaxing Night Routine: Engage in calming activities like reading or meditation before bed. Reducing screen time can also improve the quality of sleep.

- Get Morning Sunlight Exposure: Spend a few minutes outdoors in the morning to signal to your body that it's time to start the day. Morning sunlight helps adjust your circadian rhythm.

- Limit Stimulants: Caffeine or intense exercise close to bedtime can interfere with sleep. Try herbal teas or gentle 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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