10 Benefits of Rising Early, and How to Do It

Every Thursday is Happiness Day on Zen Habits.

“Early to bed and early to rise makes a man healthy, wealthy and wise” - Ben Franklin, famously

“Put no trust in the benefits to accrue from early rising, as set forth by the infatuated Franklin …” - Mark Twain

Recently, reader Rob asked me about my habit of waking at 4:30 a.m. each day, and asked me to write about the health benefits of rising early, which I thought was an excellent question. Unfortunately, there are none, that I know of.

However, there are a ton of other great benefits.

Now, let me first say that if you are a night owl, and that works for you, I think that’s great. There’s no reason to change, especially if you’re happy with it. But for me, switching from being a night owl to an early riser (and yes, it is possible) has been a godsend. It has helped me in so many ways that I’d never go back. Here are just a few:

Greet the day. I love being able to get up, and greet a wonderful new day. I suggest creating a morning ritual that includes saying thanks for your blessings. I’m inspired by the Dalai Lama, who said, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.’ “
Amazing start. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late. I would walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to your day. Now, I have a renewing morning ritual, I’ve gotten so much done before 8 a.m., my kids are early and so am I, and by the time everyone else gets in to work, I’ve already gotten a head start. There is no better way to start off your day than to wake early, in my experience.
Quietude. No kids yelling, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. It’s my favorite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.
Sunrise. People who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day — the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colors start to seep into the sky, when nature is painted in incredible colors. I like doing my early morning run during this time, and I look up at the sky as I run and say to the world, “What a glorious day!” Really. I really do that. Corny, I know.
Breakfast. Rise early and you actually have time for breakfast. I’m told it’s one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk.
Exercise. There are other times to exercise besides the early morning, of course, but I’ve found that while exercising right after work is also very enjoyable, it’s also liable to be canceled because of other things that come up. Morning exercise is virtually never canceled.
Productivity. Mornings, for me at least, are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family.
Goal time. Got goals? Well, you should. And there’s no better time to review them and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning.
Commute. No one likes rush-hour traffic, except for Big Oil. Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home.)
Appointments. It’s much easier to make those early appointments on time if you get up early. Showing up late for those appointments is a bad signal to the person you’re meeting. Showing up early will impress them. Plus, you get time to prepare.

How to Become an Early Riser

Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think.
Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day.
Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
Have a good reason. Set something to do early in the morning that’s important. This reason will motivate you to get up. I like to write in the morning, so that’s my reason. Also, when I’m done with that, I like to read all of your comments!
Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.

See also:

If you liked this article, please bookmark it in del.icio.us. Thanks!

10 Benefits of Rising Early, and How to Do It

Every Thursday is Happiness Day on Zen Habits.

“Early to bed and early to rise makes a man healthy, wealthy and wise” - Ben Franklin, famously

“Put no trust in the benefits to accrue from early rising, as set forth by the infatuated Franklin …” - Mark Twain

However, there are a ton of other great benefits.

Greet the day. I love being able to get up, and greet a wonderful new day. I suggest creating a morning ritual that includes saying thanks for your blessings. I’m inspired by the Dalai Lama, who said, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.’ “
Amazing start. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late. I would walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to your day. Now, I have a renewing morning ritual, I’ve gotten so much done before 8 a.m., my kids are early and so am I, and by the time everyone else gets in to work, I’ve already gotten a head start. There is no better way to start off your day than to wake early, in my experience.
Quietude. No kids yelling, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. It’s my favorite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.
Sunrise. People who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day — the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colors start to seep into the sky, when nature is painted in incredible colors. I like doing my early morning run during this time, and I look up at the sky as I run and say to the world, “What a glorious day!” Really. I really do that. Corny, I know.
Breakfast. Rise early and you actually have time for breakfast. I’m told it’s one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk.
Exercise. There are other times to exercise besides the early morning, of course, but I’ve found that while exercising right after work is also very enjoyable, it’s also liable to be canceled because of other things that come up. Morning exercise is virtually never canceled.
Productivity. Mornings, for me at least, are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family.
Goal time. Got goals? Well, you should. And there’s no better time to review them and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning.
Commute. No one likes rush-hour traffic, except for Big Oil. Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home.)
Appointments. It’s much easier to make those early appointments on time if you get up early. Showing up late for those appointments is a bad signal to the person you’re meeting. Showing up early will impress them. Plus, you get time to prepare.

How to Become an Early Riser

Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think.
Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day.
Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
Have a good reason. Set something to do early in the morning that’s important. This reason will motivate you to get up. I like to write in the morning, so that’s my reason. Also, when I’m done with that, I like to read all of your comments!
Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.

See also:

If you liked this article, please bookmark it in del.icio.us. Thanks!

Posted on 25 May 2007 in Goals, Habits, Happiness |
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Comments (123)

Chris Says:

May 25th, 2007, 6:25 am

Great article Leo.

I’ve been thinking about changing my sleeping pattern, and becoming an early riser. I’ve been a night owl my entire life, but it’s the one day a month I have to wake up at 5am, to catch a train to London, that I get the most done.

I hadn’t even thought about moving my running to the morning instead of after work.

Great tips on how to do it at the end too.

Greg Butler Says:

May 25th, 2007, 7:01 am

I really love that quote from the Dalai Lama. As we increase our level of consciousness, we do indeed benefit others. And thanks for your beautiful desription of the changes in light as dawn approaches. Great writing.

Leo Says:

May 25th, 2007, 7:20 am

Hey Chris … well, like I said, if being a night owl works for you, there’s no need to change. But changing my sleeping pattern has done wonders for me, so I think it’s worth considering. Either way, good luck!

Greg … I’m glad you liked that. Those words from the Dalai Lama inspire me as well.

Balfour Says:

May 25th, 2007, 8:16 am

Great post. I’ve created a new memotome (.com) with that Dalai Lama quote for first thing in the morning.

I’ve been getting up at least a couple of hours before I have to go to work or go out for anything else - like travel - for years. It started out as a meditation routine, but I eventually stopped the morning meditation and kept the getting up early. I just feel like a human being when I don’t have to rush out in the am and have time to do things that I like - usually reading. I have tried to add meditation back in to my morning mix, with inconsistent results (still working on it). I’ve also tried to add in writing 3 morning pages, as per “The Artist’s Life” (which anyone can read–I’m not an artist–it’s about creativity and self-development). When I do the morning pages, it’s great. But, I haven’t kept that up either. Ah, more goals…

Really, part of what I like about the morning time is the unstructured quality of it, which makes me feel human first thing in the day. I want to add structure into it with these other goals, but resist that in favor of the free choice aspect.

Ruby Says:

May 25th, 2007, 9:12 am

I am actually a kind of night owl in the summer - it’s far too hot during the day to do anything productive after 10am so it’s actually better for me to work at night, and go to bed late in the morning. (And I do get to see the sunrise that way!)

However when the summer heat is over, or I need to return to a “normal” wake pattern, I have found that instead of moving my waking time earlier, going to bed later works better. So instead of going to bed at 11am, I delay my bedtime to 7-8pm. I won’t be very useful on that afternoon, but the next day I’m guaranteed to wake up early (4-5 am usually) even without an alarm, and I won’t feel tired because I did get all the sleep I needed during the night. For some strange reason, my sleeping patterns adjust to this almost immediately, but that might be simply because I’m so used to it.

I suspect my sleeping habits wouldn’t work for family people though…

Mike Says:

May 25th, 2007, 9:12 am

Very good post. I have tried to get up early (not too early, maybe 6 or 7am) previously but I’ve been going about it all wrong. I’ll put your tips into effect and hopefully I can get a better start on the day too!

Ryan Hyde Says:

May 25th, 2007, 10:31 am

Leo,

I Just wanted to know what time you go to bed? The problem for me is that I go to bed real late and I get up pretty early (Go to bed 11:30 or 12, get up at 6).

So for me to get up at 4:30, which sounds good to me because I get a lot done in the morning, I would have to retire earlier.

What do you think I should do?

AnthonyE Says:

May 25th, 2007, 10:51 am

Great post and great site! I have used your suggestion of placing the alarm clock far from the bed, and it has done well. I have to force myself sometimes not to go back to bed, but it’s getting easier.

I also wanted to point out something I have experienced first-hand by using early morning to exercise (you may have written about this and I haven’t seen it). I have been trying to lose a few pounds for the past couple of months. I have been eating much healthier and exercising (in the evenings), but haven’t lost as much as I wanted to. I also have a thyroid problem that lowers my metabolism. I read an article that describes how exercising first thing in the morning will force your body to used stored fat for energy instead of using the carbohydrates from food you eat, since you likely haven’t eaten for many hours. I started walking on the treadmill first thing in the morning instead of in the evenings and have already lost 8 pounds. I also feel much more refreshed and invigorated. Just a plug for getting up early and using the time for exercise!

Brett McKay Says:

May 25th, 2007, 11:10 am

I tried the getting up early routine for a while. I’d wake up at 5:30AM, go work out, and start studying for law school. However, it stopped when I got super sick and ended up in the hospital. I’m not sure if it was from exhaustion or if it was just a bug I caught. After that, I started to sleep more and I felt much better.

leo Says:

May 25th, 2007, 11:52 am

I love this article. I would like to publish it on the news section of our website with a link back to your site Cheers, Leo.
(www.workconnexions.com).

Ben Says:

May 25th, 2007, 13:09 pm

So true!! I used to lie in all the time, you know; typical teenager. The best day of my life happened when I got up at 0730 for no reason and hey presto! It was just great! I was in a great mood, things all went well, I got loads done and I was less tired. Blimey, I even got laid!

Lodewijkvdb Says:

May 25th, 2007, 15:15 pm

Is your wife an early riser as well? If not, how does she react to the alarm clock going off at the other end of the room in the middle of the night?

I’ve been contemplating to do this as well, it would fit so much better into the routine of my family. I’m sure that my wife would be very happy if I went to bed early, but I’m equally sure she would be pretty grumpy when the alarm sounds at 4:30.

Leo Says:

May 25th, 2007, 15:41 pm

Thanks for all the comments, guys! I appreciate the feedback.

@Ryan Hyde: If you wake up early, you definitely need to go to bed earlier. Try going to bed at 10 or 10:30, even if you don’t feel tired. People say not to read in bed, but it always helps me. I fall asleep within 10 minutes, whereas I used to stay up late. Definitely don’t go on the computer or watch TV — you can stay up all night doing those things. Just go to bed, lay there, and if you’ve been getting up early, you’ll probably be tired and go to sleep.

Joey jojo shamado jr Says:

May 25th, 2007, 15:59 pm

This doesn’t work for me..the earlier I get up the later I am towork

Andrew Says:

May 25th, 2007, 16:01 pm

I love the benefits, mainly the lack of others being around, of rising early. But I can’t do it. I find that the people that are awake at that time are even more annoying than twice as many people who aren’t happy to have woken up yet. And I also find that there are even fewer people awake at 4am… while you may be waking, you’re still at home. There are lots of benefits of being a night owl. You do get to see the sun rise, with lots of time to enjoy it. It’s a great way to get to sleep. And who goes to bed at 10pm? The Daily Show hasn’t even aired yet! Late to rise allows me to stay up extra late anytime I like, and I never miss events like a midnight movie or shooting star watching because I’m too tired to stay up past midnight.
I do not disagree with any of these comments. I am suggesting, however, that each individual is different and as you say you’re all for it. I’m suggesting that if you have always woken early, you owe it to yourself to try waking at 11am or noon and staying up until 4am. You still get 8 hours and you can always switch back. Nice post.
ps, the Dali Lama quote works no matter what time you wake.

David Hollingworth Says:

May 25th, 2007, 16:04 pm

I used to be an early riser, for many years I’d be up and on the early commuter train into London at 05:05am. They were some of the most productive days of my life, if only the productivity had been for me and not ‘de man’ :)

These days I’m older and it’s not so easy to rise that early. However there’s one thing I still hold to be true; if I’m having difficulty getting out of bed in the morning I set my alarm half an hour earlier than the current rising time. That way I’m breaking my sleep at a different point in the sleep cycle and inevitably I come awake faster and feel more refreshed.

Matt Says:

May 25th, 2007, 16:05 pm

Interesting stuff. I’d like to point out, though, that only one of your list of 10 benefits actually requires getting up early (the sunrise). I’m a night owl, really hit my stride around 9pm, and go to bed at 2am. I get up at 9am. I get the bulk of my work done in the evenings between 8 and 12 and have no interruptions and much of my day is free for running errands and things like that. Obviously you have to have a job that allows you to flex your schedule a little to do that. I think old lines like the one from Ben Franklin are silly - it’s much more important that you find a schedule that works for you than that you get up early. Everyone is different. That having been said, I think your techniques for becoming an early riser are similarly useful regardless of the schedule you choose for yourself.

Zach Says:

May 25th, 2007, 16:09 pm

Hmm. I would really like to become an early riser, instead of the night-owl I am, but the main problem for me is that I just can’t greet every new day with a smile. I enjoy my free time more than anything else, when I can just veg around, and I’m an annoyingly good procrastinator. But maybe when I graduate and get a job that’ll change.

NSMike Says:

May 25th, 2007, 16:10 pm

An additional tip on “Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.” :

An easy way to avoid making excuses to get back into bed is to make it as soon as you get up.

Paul Says:

May 25th, 2007, 16:18 pm

I couldn’t agree with you more. Through circumstances beyond my control (work schedule changed), I now get up at 4:00am every morning. Ever since I have been forced to get up, I have run at least a mile every morning and have lost 10 pounds in the last 3 weeks or so. I also got a Nike+ running system which was a great motivating factor for the running … but it’s so peaceful to run that early in the morning and it’s a fantastic way to start the day. Thanks for the article!

Martin Smolka Says:

May 25th, 2007, 16:52 pm

Wow! I had about the same exact experience. I’m at 5:35 right now, but you motivated me to give 4:30 a try - since i need / want 8 hours of sleep, that means going to bed at 8:30.. I think it’s worth it. Since I’m a Student, it’s easy to do nothing in the afternoon - with a good conscience - and just do the reading in the morning hours.

Thank you :)
bye bye, martin

David Says:

May 25th, 2007, 16:55 pm

Love the suggestions, I think I might try them. I can never get up an hour or two earlier, but i’d like to. The 15 minutes at at time thing is a great idea.

Chris Says:

May 25th, 2007, 17:02 pm

Getting up early is indeed a great experience; unfortunately I’m notoriously good at ignoring the alarm and/or hitting snooze repeatedly!

I live in France, and last summer I was regularly getting myself out of bed in time for sunrise (.. and boy does the sun rise early in summer), so I could hit the city (Paris) before everyone else and get some great pictures. Just walking about Paris, deserted, is wonderful and those memories are very fond ones indeed.

Everyone I told this to was interested in joining me until I told them what time they’d need to wake up ;)

Kiran Says:

May 25th, 2007, 17:53 pm

There used to be a time when I SLEEP at 5:00am, but I am getting up at 5:00am for the past week or so. Getting up is not the problem, as it turns out. Trying not to wake people up in my small apartment is the issue! I feel much better about my day though!!

Dane Says:

May 25th, 2007, 18:16 pm

This has actually inspired me to wake up early. I’ve always gone to sleep at 1am and slept to 12 noon (when possible!) So this will be a major system shock at first haha.

Rocksteady Says:

May 25th, 2007, 19:51 pm

Wow, i have been trying to get up earlier for the past little while, unfortunately i haven’t been completely successful. I like the idea of it, but i’m at the point where i’m staying up until 6am and then sleeping until 3pm. part of the problem is that i close at work, so i don’t get home until 1-2am anyways, but maybe when i get a new job(hopefully very soon) i can put your advice to good use. thanks!

Daniel Greenberg Says:

May 25th, 2007, 19:57 pm

My wife has always gone to bed early and didn’t really like that I would often turn in around midnight or 1am. About 4 months ago, I returned from a trip abroad and decided to make my jet lag permanent. Because of jet lag, I was getting tired and waking up early anyway, which made my wife happy, and I’ve come to really enjoy my early morning routine (I tend to sleep less that my wife and kids so still have “my” time from ~4:30-7am).

Another bonus for those who travel to Europe is that you can simply switch to close to typical wake-up and sleep patterns while there and not experience much jetlag either way.

Dale Says:

May 25th, 2007, 20:50 pm

I would add: quit drinking coffee. It have found that it is far easier to wake up naturally and earlier once the caffeine addition is gone.

victoria Says:

May 25th, 2007, 21:49 pm

What a beautiful article. After extended UK US business travel, I became thoroughly exhausted and was always jet lagged for days, barely able to drag myself to regularly scheduled 7am meetings. One day, I just threw out the alarm clock, cancelled all meetings before 9am, and began to allow myself to sleep until awakening naturally. Interestingly, I very soon began to awaken earlier and earlier and with more energy and clarity. No question…there is something mystical about the early morning……and productivity might well be enhanced, or one might simply find it easier to connect with one’s inner world in the stillness. But your article reminded me that one must make up for the early bird act by forfeiting the late night life. It is indeed worth the trade for me. FYI: It helps to put on great classical music…lower it, use 600 count sheets, many soft pillows in the bed, read something like “The Power of Now” (Eckhart Tolle), and drift into perfect sleep. I do find that the more creative energy I expend, the more sleep I need. Question: What do you think about Naps?

Stephen Welton Says:

May 26th, 2007, 0:47 am

Great benefits for everyone! Much success!

Rafael Says:

May 26th, 2007, 1:28 am

Great list! You forgot one important tip, though: Don’t nap throughout the day! It makes it harder to fall asleep early, making it much harder to wake up early.

DL Says:

May 26th, 2007, 1:50 am

Good article - the part about commuting to work via bike lost me, though - rational people hate people who ride a bike on the street.

Niki Says:

May 26th, 2007, 7:16 am

You guys should check Steve Pavlina’s article about early rising. It is great too.
http://www.stevepavlina.com/blog/2005/05/how-to-become-an-early-riser/

Michael Vu Says:

May 26th, 2007, 7:32 am

I’ve been nocturnal all my life, but would love to convert to an early bird. Although I am much more productive late night, I know that I can get the same results early mornings. Also, you end up missing out on things and drifting away from those who are in sync with a normal work schedule.

Thanks for these tips. =P

Leah Martin Says:

May 26th, 2007, 13:20 pm

I, too, have ALWAYS been a night owl, and I can do it with the best of them! But this getting up early is a challenge for me beyond any I have undertaken, so I know I should learn to accept the possibility that life does, indeed exist before 11 am!

My creative juices start kicking in heavily around 10 pm, so I’m not sure what will happen with a new schedule. I think doing it in 15 minute increments is the most sensible approach I’ve ever heard. The time issue is a thorn between my boyfriend and myself, as he’s an early riser and I’m not even remotely functional at that time.

So, here goes, I’m truly hoping to turn over a new (early) leaf, and perhaps change my entire Life!

Motorcycle Guy Says:

May 26th, 2007, 21:18 pm

I find that eating breakfast helps to set my metabolism higher for the whole day.

Monchevere Says:

May 27th, 2007, 4:49 am

Hello, I’d liked very much your article and I’ve translated it to spanish in my blog. I think this is very usefull and I had to share it. Hope you don’t bother. I’ve linked to your post. Thank you.

hexden Says:

May 27th, 2007, 14:06 pm

Brilliant post; I couldnt agree more, I moved to Spain recently from the UK and I,m finding it difficult to adjust to the siesta mentality, They rise early then stop work at 1:30 resume at 4:30 until 8:00 then it’s out on the town around 10:00.

It’s hard to keep up with.

Jamee C Says:

May 28th, 2007, 6:00 am

I was struggling to do this before I found your blog a few months ago. It was great to see there were others doing this as well and that I was not the only crazy person out there.

I am studying for the CPA exam and morning study time is the best.

Jason Rehmus Says:

May 28th, 2007, 9:03 am

In principal, #4 is great. I, too, love the sunrise. However, I do not have this benefit as I have to be to work before sunrise. Depressing.

Heather Says:

May 28th, 2007, 13:36 pm

What a wonderful post! I already get up early to go to a coffee shop to read and wake up. Your ideas are so helpful.
I am definitely coming back to read your blog:)

Ehsan Rasa Says:

May 29th, 2007, 5:45 am

I just loved this article meaning “10 Benefits of Rising Early, and How to Do It” cuz I’m a heavy sleeper who doesnt hear anything while sleep. I’m just not pretty sure where I gotta start changing my habit of staying up and getting up so late.. but I immensely believe that waking up early is so beneficial and rewarding for those interested in working efficiently.

bouncysteve Says:

May 29th, 2007, 6:25 am

What’s wrong with soccer balls?

Dan York Says:

May 29th, 2007, 9:21 am

Leo, Great article! I can definitely attest to the benefits of rising early - it’s definitely been one of my most productive times. I’m one of those people who has just always snapped wide awake and ready to go at 6am, to the great annoyance of pretty much most everyone I have ever lived with. I’ve not tried 4:30am, although I’m getting closer with a young daughter who snaps awake at 5:15-5:30am! There was a brief marketing campaign a number of years ago by the US Army that said something like “We do more before 9am than some people do all day!” I always thought that would be a great T-shirt slogan for the “morning people” of the world. Thanks for the great post. Dan

Ishi Says:

May 29th, 2007, 17:07 pm

I tried this few times. I lasted for a three days and on fourth I couldn’t avoid rationalizing. And then as you can imagine I couldn’t find a good reason to get up. Actually, I found many of them but none was good enough :)

I think I will try again. Thanks for good article.

Pinny Cohen Says:

May 29th, 2007, 20:07 pm

Hey great post. I thought you folks might take interest in my Manage Your Sleep post as an additional resource for getting the most out of your sleep and controlling your schedule.

http://www.pinnycohen.com/2007/01/12/health-tips/manage-your-sleep/

Roy Says:

May 30th, 2007, 11:39 am

This is a great post and my trackback has already beat me to commenting. Nice feature.

I’ve changed zenhabits.com to zenhabits.net on my post. Sorry for the mistake :-)

Ant Says:

May 31st, 2007, 6:50 am

Fantastic, i needed to read this so much. Im always late and i hate it. Im going to start getting up at 5 30 first so i can have some time to relax, read and prepare for the day, or maybe ill do a quick jog, cant wait though!

Great article! Thanks. Can i ask what time you go to bed?

Ant

Elly Says:

May 31st, 2007, 7:54 am

Don’t have RSS, how can I subscribe?

Tama Says:

May 31st, 2007, 9:21 am

That was a great article!

I end up going to bed everyday at about midnight doing coursework probably, or pointlessly watching tv. I have to get up at quarter to eight for school and hate it how sleepy i am. I only get up earlier when i need a shower, and waking up at this time makes me springy and energetic!

What was said about ‘greeting the day’ is really uplifting. Time really is that precious. And the sun rise is always beautiful, so before i have taken pictures of it. :D

I never think going to bed early will work, because everyone in the house goes to bed late and i could never get to sleep. But, I’m going to try and be an early bird now, I just hope the others in the house will co-operate. :)

Thanks alot!

Lolly P Says:

June 2nd, 2007, 13:13 pm

Hi there
I am usually lazy yawner that gets up…far too late. My sister told me last summer how amazing the sunrise was after turning semi-nocturnal. I made it my goal to join her at least once, but never got the chance. This summer it is my goal to do it every morning, or at least once a week and eat a good breakfast and admire my surroundings. Thanks for the tips and I WILL do it. I will comment after my first early rise.
Thanks again lolly

puttputt Says:

June 3rd, 2007, 5:21 am

If you don’t go to sleep, you don’t need to wake up early.

-puttputt the wise.

Paul Says:

June 4th, 2007, 16:32 pm

The mournings truly are a great thing. I agree with every point made on this list, and it has inspired me to get back on my early-bird schedule.

Carey Baird Says:

June 4th, 2007, 17:42 pm

Thank you for the excellent article, it really inspired me. I put together a poster of the Dahlai Lama’s quote, which some of your readers might find useful.

Tyler Gillies Says:

June 4th, 2007, 22:35 pm

absolutely wonderful

Bichufo Says:

June 5th, 2007, 7:21 am

You forgot the most important thing of all: Thank God every day for all you have and for how good he is to you.

Lisa Says:

June 5th, 2007, 11:55 am

Thank you for this amazing advice - it’s straightforward and common sense but sometimes we it just needs to be reinforced! I’m a student and typically sleep at 2am, wake up whenever, go to class in the afternoon, and the whole day is wasted! I am going to take your good advice and really really try to stick to it. Thank you for being the catalyst in creating some positive changes!

Janis Says:

June 5th, 2007, 17:47 pm

You know … all of these little tips-n-tricks on waking up early never say the most obvious thing:

If you hate the hell out of your job, you will not wake easily.

It’s not just a matter of being chipper and cute; it’s a matter of having something worth waking up to instead of something that sucks your soul out through your eye sockets. Since getting a better, better-paying, more fulfilling job that I value and am proud to do, I wake more easily. Even on the weekends.

It’s not just a matter of a Positive Mental Attitude[tm]. What you have to wake up to matters so very much. If your job stinks on ice, you can berate yourself for using the snooze button all you want, but you ain’t gonna get up easily.

Essentially, waking easily comes from having a decent life, which is part of why — I’m forced to admit — that articles like this often remind me of those chipper, upper-class “est” things that don’t address the concrete, practical things not entirely within your control that impact your mental attitude and willingness to face the day. when I had a miserable job, working for an ogre who hated women and whose day wasn’t complete until he’d screamed himself purple in the face at one, I had insomnia. I hated falling asleep because I hated what I’d face when I next saw daylight. Since getting a better job that paid better, for sane people, doing worthwhile things … I get to bed earlier and wake earlier. And no amount of advice about when to pee or how far away frmo your bed to put your alarm clock would have helped me. What I needed was a life worth waking up to.

Thaikarl Says:

June 6th, 2007, 3:51 am

none of the ‘benefits’ accrue if you are sleepy and slow moving at oh-dark-hundred hours because you are trying to force yourself into a rhythm un-natural to you. all of these benefits are available to a person who gets up at 11am and goes to sleep at 4:00, IF you choose to manage your time. i much prefer to “chill out” in the evenings, have a leisurely dinner, relax, do chores, reading, work etc in the afternoon/evening/night. Sunsets are much more beautiful to me, as what follows is not heat and noise and activity, but quiet, calming and softening. what ever your nature, you are much happier sticking with it - and adjusting your world to fit in, best as can be. early rising day-people like to impose their hours on others - rarely can it be said that happens with nightpeople.

Leo Says:

June 7th, 2007, 0:37 am

@Thaikarl: You make some good points. However, as I said in the article, if being a night owl works for you, go for it. I was just sharing some of the things that I’ve experienced in becoming an early riser — I wasn’t trying to impose them on you if you like your way of living.

RediNiBlood Says:

June 8th, 2007, 7:43 am

….ii try puttiin my alarm clock far away..ii did and when ii get up to turn it off ..ii jst put it on snooze and walk bak into bed until another 10 mins comes… after one hr of doiin this 6 times ii hav enough strength to actuallii get into the shower == ” …tats how ii do it..it may b hard but it gets the job done…

Eliena Andrews Says:

June 8th, 2007, 12:53 pm

Rising early makes me feel happy, thanks for your post which will help me to wake up more earlier now. thanks, nice post.

Best Regards,
Eliena Andrews

Charlene Says:

June 12th, 2007, 3:52 am

I am a former night owl who also made this switch to rising early. I found the biggest challenge was going to bed when the rest of the world was just finishing up dinner. A DVR helped me to record any TV I might have watched past my bedtime, so I didn’t feel I was missing out. Dinner with friends is tough, but my friends know now that it has to be an early dinner or I’ll cut out early on them. I would never have guessed I would love the early morning. I get up at 4 am in summer, 5 am in winter. I’m up while it is still dark and quiet, which was my favorite part of being a night owl, so I miss nothing. And my days run so much smoother!

Theresa Says:

June 13th, 2007, 12:35 pm

The problem w/ many of you complainers is that you ALLOW external forces DICTATE, dare I say CONTROL your happiness. I worked w/ uptight, uphappy people and yet I still arose early w/ a pleasant disposition towards work, life, them because I refused to allow others people’s drama become my own.

All you winers giving POWER to others because they don’t behave the way you want or need for them too is mental suicide. What you don’t realize is that YOU then become someone else’s drama complaining about how you hate your job, roommate, life, etc. Realize that to someone else you are the problem in their eyes. “Did you see Sue, she’s always in a funk in the morning I can see why her supervisor is always putting her down.” All along in Sue’s mind she justifies her morning funk because, get this, her supervisor is always putting her down. Get the picture!

There is no such thing as reality only perception. If your perception is that outside forces DO, SHOULD and MUST control you then by all means, let them, as you are 100% right. However, if your reception is that you alone are responsible for the way your feel and reacte to outside forces you too are 100% correct. Chances are you are the type who will complain far less and enjoy life alot more than others.

Dee Says:

June 17th, 2007, 3:44 am

Sent to me by a friend, this article sparked my curiosity. Although there were no medical benefits listed, the positives listed as those that I’ve practiced for years now.

When you get up early, you own the day, the whole day.

On a recent transatlantic flight I decided to make use of the eyecovers and earplugs passed out to flyers. Since then I use them every night and find that I can get a good night’s sleep, blocking out the smaller noises that once kept this light sleeper from achieving deeper and more restful sleep.

sleeping beauty Says:

June 19th, 2007, 8:18 am

it was superb for people like me.

once i opened this page i couldnt close it.

really really coooooool

Doug Says:

June 21st, 2007, 10:24 am

One of the points you mention is “Do not rationalize.” How exactly do you manage to do this? I have no problem getting 8 hours of sleep and waking up at 5am, but when I wake up I always rationalize that I can sleep in a bit longer (especially when its really cold!) How do you just shut that part of your brain off, especially right after waking up. I find that is the time I have the least control over my thoughts.

Leo Says:

June 22nd, 2007, 8:11 am

Hi Doug … this can be a difficult point, I know … the way I do it is to follow some of the other tips here first … have my alarm clock across the room, so I have to get up to turn it off, then I immediately go into the bathroom, no exceptions. At this point, I’ve been up for long enough that I can stumble into the kitchen to make coffee without thinking. I guess you just have to force yourself to do this little routine and then it becomes a habit. But when I feel myself saying, “Just 10 more minutes” I tell myself “No!” and keep going.

John Pollard Says:

June 25th, 2007, 16:53 pm

I have been to at least 4 10 day meditation retreats where you have to get up at 4:30 or so. It has sort of stuck. I used to get up after 7:30 AM now I usually get up around 6:15. I exercise and or meditate in the morning. I don’t set an alarm clock. I simply wake up around the same time every morning. My goal is to wake up a little earlier. I love seeing the sun come up. Waking up early and exercising or meditating is a refreshing way for me to start the day. I have to work on putting aside the checking of my e mail first thing in the morning. It always leads me to MSNBC and looking at the news. I don’t have to worry about that when I go to meditation retreat - no computer and no news! I wish everyone happiness and satisfaction with their own practice.

Rick Says:

June 25th, 2007, 17:22 pm

great stuff ! you guys should check articles on subject of waking up at http://www.howtowakeupearly.com , some good ideas there too

Maria Says:

July 1st, 2007, 13:11 pm

Hi, thank you for your words. This past week I was woken at 4:30a.m. three nights in a row and this is what prompted me to come to your site. After reading, i am considering waking at 4:30a.m. everyday.

Thanks again and great quote from the Dalai Lama

Francisco F. Says:

July 6th, 2007, 23:46 pm

Leo, I have to tell you… I’ve tried -several times- to wake up early and I haven’t been successful. I think there are various reasons for it:

1. I don’t have the pressure of a 8-5 job, I work from home.
2. I’ve always been a night owl, when in College I used to start studying around 9 pm until midnight or so, that is when I felt I peaked intellectually.
3. I find it quiet when wife and daughter go to sleep, that is, after 9pm, that is when I can really concentrate.
4. I do business with Chinese companies so being up at night means I can deal with them since they are just starting their day and I can save time -usually a whole day- by responding to emails immediately and having feedback minutes after I write to them.
5. I find it very difficult to wake up early in the morning, even if I go to sleep earlier the night before, I have even tried going to sleep around 9:30pm
6. In the past weeks I tried waking up at 5:15, exercise for 20-30 minutes (elliptical trainer), with the warm up and stretching I’d usually finish at around 6:00am, take a shower, have breakfast, help to pick up clutter, feed the dog, etc. I’d be free at almost 7:00 am. The fact is that I found it very, very hard to wake up at that time, sometimes I failed and stayed in bed. I gave up and kept my regular schedule which is to get up at around 7:00 or 7.30am, sometimes 8:00am.

I don’t know, maybe it is just me wanting to stay up until midnight, a deep imprinted habit, I don’t know, the only thing I know is I’ve tried without success.

Terry Says:

July 31st, 2007, 4:21 am

Excellent advise! I will definitely be implementing quite a few of these steps into my daily routine. You’ve changed my life!

Bea Belz Says:

July 31st, 2007, 19:31 pm

Thank you for the tips… really enjoy to read ur article! Practing my english and improving my life!!!

youlki22 Says:

August 14th, 2007, 7:44 am

I have been an early riser from years. And I can feel great difference between the days, I don’t get up early, day seems very short to complete the whole day tasks. Energetic or creative work can be done easily in early morning hours.

I would mention here that Islam is the religion based on nature. And muslims have to awake early in the morning to say the early morning prayer. So these benefits, which you or other bloggers mentioned support that it is not only a religious duty but gives the muslims many benefits. Many muslim great scholars did marvelous work only at early morning time, and their learning and published work is a wonder.

Scott Says:

August 31st, 2007, 12:25 pm

Leo,

We’d like to reprint this article about early rising in our November/December issue of Well Being Journal. May we have your permission, and we would of course direct readers to your web address. If you say “yes” we’d also like to print your full name as byline and with a short biographical note if you will?

Scott Miners
Editor

775-887-1702

gmpicket Says:

September 6th, 2007, 16:35 pm

After I returned from vacation in Switzerland this past Spring, I suffered the usual jetlag and was getting up at 4.30a for a few days. it was different, yet useful - I did get some work on my art done, and felt extra calm. But I slipped back into my usual sleeping to 7.30a routine…and felt somewhat sad. Since then I’ve been trying to get up earlier, but haven’t decided to really commit to getting up earlier. I should. I really, really should.

Pril Says:

September 12th, 2007, 9:16 am

did you see that article about getting up early can cause heart issues.. it was on yahoo last week some time!
Leo what are your views on that?

I know a few people who are natural early risers and they have heart condistions. I want to be an early riser heck i get up at 7 now but i would like to get up at 6 so i an paint in the morning!
even with the lamn posting that yahoo put on I think the benifits of having that quite time out weighs some thoughts on heart conditions but would love to comfirm what have you heard about it!

Leo Says:

September 12th, 2007, 15:01 pm

@Pril … actually, I hadn’t seen it until you mentioned it, but I’m not inclined to make much of it yet.

For one thing, people who rise early tend to be older. My grandparents regularly rise before 5 a.m., for example, and my mom gets up at about 5. The study even notes this. Older people, of course, tend to have more cardiovascular problems. The article doesn’t mention, though, how the study found a causal relationship between early rising and cardiovascular disease.

Second, everyone I know who is an early riser tends to be very healthy. That’s not a scientific reason, of course, and a scientist would actually scoff at that reason, but I’m talking about dozens of people.

It’s definitely worth more studying, though.

Liara Covert Says:

September 13th, 2007, 8:54 am

The idea of going to bed earlier has a wonderful result on getting up earlier. Back during university, I had no issues with going to bed late and getting up early in favor of exercise over sleep. You might say I’ve evolved and gained new wisdom.

Mike Sullivan, Cleveland , OH Says:

September 20th, 2007, 14:09 pm

Well I just got a job where my daily commute is 1.5 hours each way by car. So, in order to get home at a reasonable time each day, I get up at 4am. Out the door by 4:30 - in at 6:00 or so, then I actually work out for an hour. Its the first week that I’ve done it so I can tell you that I’m tired.. but the getting up earlier - before dawn - is pretty neat - very quiet and peaceful. Now I have to figure out if I can keep the 4am wake up going on the weekends too!

Eric Says:

September 21st, 2007, 18:31 pm

I re-read your article. The first time i read it and tried to apply it was hard for me. After doing it for a week now, again, today I read you article and try to see some things that I missed - the benefits what’s there for me to look forward to..etc. I love waking up in the morning, the break of dawn, the smell of fresh air (car windows open while driving to work) and that feeling you got to your work first. This article really helped me. Now that I wake up early, I do my morning runs before I go to work. Thanks!

Luke Says:

September 22nd, 2007, 13:31 pm

Seems there’s a very large interest in the area of sleep, Leo. You should write more articles on it if you want a bit more traffic.

Raj Says:

September 26th, 2007, 11:28 am

Leo - I took your advice and have been getting up earlier each day, goal is 5AM (I live close to work). I’m a lawyer and I can get in a solid hour of billable time before breakfast. In addition, I can get quality work done (usually I’m working on briefs in the early morning) - no interruptions/telephone calls/distractions - result in a better work product. I’m willing to bet that my one hour of work in the early AM is equivalent to 3 hours in the office.

Thanks.

Raja Says:

September 28th, 2007, 0:50 am

About using an alarm: We do shut off the alarm since it is unpleasant on ears and irritating. We don’t like a loud alarm even if we are awake. Why not use pleasant music instead?
I have set my alarm(in my mobile phone) to play my favorite music(an mp3 song). It is not noisy; it starts with low pitch, low volume; then slowly increases its pace and volume. I love to hear that alarm; wake up and welcome the pleasant morning.

tyler Says:

October 1st, 2007, 17:33 pm

Great blog. I woke up around 5 today. I love having me time in the morning. It’s a time that nobody knows what I’m doing and I can mess with whatever I want. I won’t get harassed for spending time on the computer, and it also gives me time to catching up on my studies.

froeschele Says:

October 9th, 2007, 9:33 am

I really enjoyed this article. I’ve recently also started trying to rise earlier, and I love getting to have some calm time to myself so I don’t feel so much like I’m running around all day. Of course, earlier for me is more like 7am… I wish I could push it earlier, but I’m in college so it’s a bit more flexible, and too many things happen too late in the day to go to bed super early (I’m not sure I’d ever see some of my friends!) :)

sunil Says:

October 10th, 2007, 15:15 pm

I always wanted to be an early riser but couldn’t. I now understand the why of my failure. Hope to succeed this time. Thanks to this great article.

Rob Says:

October 30th, 2007, 18:54 pm

Two extra tips:

[1] Make sure your ‘out of reach’ alarm is very loud

[2] Get you clothes for the day ready the night before.

pca12 Says:

November 5th, 2007, 7:30 am

Another knock-on effect of early rising is that days when you have to get up ‘early’ by business standards (to do things like go to the airport to catch a morning flight or the dentist before 9am), it’s easy.

hegal Says:

November 7th, 2007, 8:51 am

no wonder this remains in the top spot in google search ahead of 1,500,000 other pages…
gr8!!