What determines whether we are early risers and what are the benefits of waking up earlier? Whoever wounds early, grabs two fortunes. This famous and old saying emphasizes and emphasizes the beauty of waking up early in the morning.
Obligations, work, and daily life often has a serious impact on the way of life, and especially on sleep. Many work shifts or have jobs that prevent regular, quality sleep.
Even without commitments, some people just want to wake up later and stay awake a little longer the night before.
Science shows that there are certain genes that can give us a greater predisposition to waking up early in the morning or waking up later in the day.
People who practice waking up early will tell you that it has a number of benefits, and we will discuss them in today’s article.
Waking up early and genetics – how important is it for our sleep habits?
Science has associated about 300 sites in the human genome with sleep habits.
Some research shows that part of the reason some people wake up earlier in the morning is because of differences in the way the brain works.
Specifically how the brain responds to external signals or stimuli – primarily light. Light is considered to be the main driver of our internal clock and is especially important in the sleep cycle.
Thus, genetics is thought to play a major role in waking up early in the morning.
One study, conducted by 23andMe, involved 90,000 respondents who gave their own DNA samples through saliva.
Respondents were then asked if they considered themselves early risers or not.
By comparing the answers obtained from such a survey and the DNA of the respondents, the researchers wanted to get an answer to whether there are regions in the DNA that are responsible for such sleep habits.
They found 15 different regions in DNA, which increase the chance (from 5 to 25%) of a person being “early awake”.
In addition, according to the survey, women are more prone (48.4%) to waking up earlier, compared to men (39.7%).
As many as 63.1% of people over the age of 60 said they preferred to wake up early in the morning, compared to 24.2% of respondents under the age of 30.
From this, we can conclude that waking up early in the morning is related not only to genetics but also to gender, age, and a number of other external factors.
What are the benefits of waking up early in the morning?
1. Waking up early in the morning gives us more time for ourselves
Early morning is a period of the day when peace, quiet, and tranquility really reign.
Drinking your morning coffee can really relax you and give you peace and energy for a good start to the day.
Such rituals can really make you feel better and have a positive effect on mental health and mood.
2. More time to prepare a healthy breakfast if we get up early
Usually, due to rushing to work or any other obligation, we skip it or have breakfast that is quickly prepared and not always healthy.
Waking up early gives you more time to prepare a healthy and tasty breakfast that you will have time to enjoy.
The very act of eating should be relaxed and present in it, not in a hurry.
3. If we get up earlier we will have more time for physical activity
Although the time of day we exercise is a personal preference, it is often dictated by the responsibilities we have.
Exercising before work can be a great way to relax, boost your energy levels, and get in a better mood. This can make working, and all day, easier and make us feel fuller.
Exercise releases endorphins, hormones that reduce stress and anxiety and increase energy levels.
4. Getting up early in the morning can be the first step towards better sleep hygiene
Some research shows that people who go to bed and wake up earlier often have better, longer, and healthy sleep.
It can contribute to better mood, better concentration, and reduced risk of certain diseases. A healthy sleeping habit and hygiene can have extremely great health benefits.
5. Makes the mornings more relaxed
If we have enough time to prepare for the upcoming tasks, without the need to hurry, the whole morning can be more relaxed and less stressful.
Waking up just a little earlier than usual can give you precious time for easier preparation and enjoyment in the morning.
Also, building a constant and functional early awakening regime requires discipline and order in life habits.
This can be very helpful for people who are trying to establish a routine during their sleep periods and in their daily habits.
6. We will have greater productivity if we get up earlier
Mornings are the most productive part of the day for many. After reasoning, we have the highest level of energy, we are fresh and ready for responsibilities.
Early in the morning, there are often fewer things that can bother and defocus us, so we can finish more than our responsibilities.
This means more free time for us and the people around us for the rest of the day, especially in the evening.
Tips for easier waking up in the morning
Gradually get up earlier – set your alarm 10-15 minutes earlier each day, until you reach the desired time. Of course, in order not to wake up tired, try and go to bed earlier in the evening.
Get motivated – waking up earlier has a number of benefits and it gives you more time for yourself, which you can use to do something that means something to you and makes you happy.
Get moving – after waking up, leave the room and get around the house. Make coffee, drink a glass of water and wash your face with cold water. After a while, the drowsiness will pass and you will feel fresh.
Occasionally allow yourself to get up later – on weekends or days off, allow yourself to get up later in the day. Getting up early should not be an obligation or a burden, it should be something that will improve our daily lives
In the evening, avoid heavier meals, spicy foods, and foods rich in sugars – such foods can make it difficult for you to digest, and foods high in sugar can make it harder to fall asleep.