The Early Bird Advantage: Mastering the Art of Morning Routines

So how can you improve this situation if you want to start your weight loss plan this summer by walking in the park, going to the gym, joining an aerobics class, practicing yoga, or simply getting up early to enjoy the fresh air?

Helps Maintain a Healthy Diet

Breakfast is one of the most important meals of the day, providing the energy you need for your daily activities. When you wake up early, you’ll have time to prepare and enjoy a proper breakfast. On the other hand, experts say that skipping breakfast can lead to rushed and unhealthy eating habits, with a tendency to increase snack consumption.

Develop the habit of waking up early to reap numerous health benefits.

More Time for Exercise

One of the most common excuses for not exercising daily is lack of time. However, waking up early gives you extra time to work out, especially yoga and pranayama – a breath control exercise that cleanses and relaxes the body, reducing stress and preventing mental health issues. While evening workouts are an option after a long day, morning exercises will energize you for the day ahead.

Improved Skin Health

Similar to the benefits of exercise and breakfast, waking up early can improve your skin’s health. Incorporating these three habits into your daily routine will naturally enhance your skin’s hydration, oxidation, and blood circulation. Additionally, early risers have more time for exfoliation, moisturizing, and cleansing routines.

Increased Productivity

Mornings are the most productive time of the day. Typically, our brains function optimally in the morning, so waking up early contributes to better decision-making. Numerous studies have found that early risers are better planners. Moreover, waking up early gives you a sense of time abundance, making it easier to tackle tasks and even leaving room for your passions.

Enhanced Focus

Experts suggest that waking up early improves focus without distractions. With the world still asleep, your brain can concentrate better and be more efficient. Recent studies indicate that early risers outperform night owls who cram for exams late into the night.

Improved Sleep Quality

Maintaining a healthy sleep routine improves your sleep quality. You’ll find it easier to fall asleep and wake up early, benefiting your natural body clock.

Quiet Time

Early morning peace and tranquility attract those who enjoy meditation. This serene atmosphere calms the mind and relaxes the body.

Disease Prevention

Breathing fresh morning air helps eliminate toxins and improves lung health. Additionally, exposure to morning sunlight helps combat vitamin D deficiency, a common cause of various health issues.

15 Tips to Become an Early Riser

1. Spend time outdoors (walking, hiking, etc.) as much as possible. It will help you unwind in the evening and fall asleep more easily, making early mornings less of a struggle.

2. Practice gentle evening workouts and consider yoga with a yoga mat for a relaxing pre-sleep routine.

4. Use scented lamps before bed, such as essential oil diffusers, to create a soothing atmosphere that induces deeper sleep and ensures you wake up refreshed.

Use scented lamps for a soothing bedtime routine.

5. Avoid late-night snacks as a slightly hungry stomach in the morning can be a great motivator to get out of bed.

6. Listen to your body, and if you feel sleepy around 8 pm, go to bed. An hour or two of rest can be more productive than struggling to work with heavy eyelids and a tired mind.

7. Sleep with an open window or in a well-ventilated room to prevent carbon dioxide buildup and welcome the morning sunlight. You’ll be surprised by the positive impact of this simple act.

8. Keep your alarm clock away from your bed, preferably in another room, so you have to get up to turn it off. The further away it is, the more likely you’ll get out of bed to shut it off.

9. Set clear morning goals without overthinking the reasons to wake up early. Goals provide both pressure and motivation. For example, get up early to go for a run to lose weight, and soon you’ll be confident enough to wear body-hugging dresses or develop a toned body at the gym.

10. Anticipate something exciting for the next day, such as an important project, a date, an interview, or an exam. This anticipation will make it easier to get up early instead of sleeping in without a purpose.11. Take a few deep breaths when you first wake up, and gently massage your ears to improve blood circulation. Research also suggests that ear massages are an excellent yoga therapy for the brain.

12. Set your alarm to your favorite upbeat song, something that makes you want to get up and get moving. Avoid calm and soothing music, as it may make you want to stay in bed.

13. If you’re already an early riser but struggle to get out of bed, turn on the lights or open the windows as soon as you wake up. This simple act slows down melatonin production, making it easier to shake off sleepiness.

14. Drink a glass of water as soon as you wake up. This simple act has surprising benefits, and drinking water in the morning is excellent for digestion. Make it convenient by placing a glass of water by your bedside the night before.

15. Maintain a consistent sleep schedule. Go to bed and wake up at the same time daily to establish a healthy sleep routine.

Waking up early goes hand in hand with getting enough sleep.

The idea that resonates with me the most is future success. Who doesn’t want that? However, don’t misinterpret this as “sleep late and force yourself to wake up early.” Adequate sleep is crucial. If you can adjust your sleep schedule to wake up early, that’s ideal.

Jack Dorsey and Tim Cook, CEOs of Twitter and Apple, respectively, respond to emails as early as 4:30 am. Richard Branson, the founder of Virgin, is an early bird, too. In an interview with Business Insider, he shared that he typically wakes up at 5:45 am and starts working before breakfast.

In reality, many successful people prioritize sleep. For instance, Microsoft founder Bill Gates sleeps for seven hours, and Amazon founder Jeff Bezos ensures he gets eight hours of sleep. “For me, that’s the needed amount of sleep to feel energized and excited,” Jeff Bezos told Thrive Global.

Warren Buffett, who wakes up at 6:45 am, also values his sleep. “I don’t want to get up at 4 in the morning. I can sleep quite well. I mean, that’s an easy one for me. I like to sleep,” Warren Buffett told NewsHour.

Interestingly, these successful individuals emphasize the importance of aiming for 6-8 hours of sleep daily to maintain their health and energy levels, enabling them to embrace early mornings and make the most of their days.

Life Hacks

Web and internet expert with over 15 years of experience in web design and development. I’ve helped hundreds of businesses develop comprehensive web strategies to create sustainable and profitable websites.