Waking up early is often touted as a healthy habit that can add years to your life. Early risers are often more productive, get more done in the day, and feel healthier overall. But is there any real science behind the claim that waking up early can help you live longer?
What does research say about waking up early and longevity?
There is some research to suggest a connection between waking up early and living longer:
- A large study in the UK found that larks (early risers) had a lower risk of developing psychological disorders like depression than night owls. Depression is associated with a higher mortality risk, so lower depression rates in early risers could contribute to a longer life.
- Multiple studies have linked waking up early with lower body mass indexes (BMIs) and reduced risk of obesity. Obesity is a major contributor to chronic diseases like heart disease and diabetes, which can shorten lifespan.
- Early risers tend to have healthier diets and eat breakfast more often. Eating a nutritious breakfast can help regulate metabolism and hunger hormones in a way that promotes healthy weight and reduces disease risk.
While promising, most of these studies are observational. They show associations but cannot prove definitively that waking up early is the direct cause of the longevity benefits.
Are genetics a factor?
Genetics may also play a role in whether someone is predisposed to be an early riser.
Several genes have been identified that help regulate our circadian rhythms and natural preference for mornings or evenings:
- PER3 – Influences circadian rhythm and sleep patterns.
- PERIOD1 – Linked to being a morning person.
- PERIOD2 – Tied to being an evening person
If you have genetics associated with early rising, you may have an innate tendency to wake up earlier without an alarm.
Does being an early riser cause you to live longer?
It’s unlikely that merely waking up early directly results in living years longer. More realistically, early risers tend to have other healthy habits that collectively contribute to longevity:
- Exercise regularly earlier in the day
- Greater productivity and sense of purpose
- Less prone to stay up late drinking or overeating
- Practice good sleep hygiene and get enough sleep
So while waking up early correlates with living longer, it’s likely other associated lifestyle factors that are the real drivers.
Other potential benefits of waking up early
Aside from longevity, research points to other advantages of being an early riser:
- More productive morning hours
- Less likely to be late for work or appointments
- More time for healthy morning routines like exercise, meditation, or healthy breakfast
- Avoiding the stress of rushing in the morning
Early birds also seem to have more positive moods throughout the day and greater life satisfaction according to some studies.
Potential downsides of waking up very early
While being an early riser has health perks, waking up extremely early may also have some downsides:
- Increased sleep deprivation if unable to fall asleep earlier to get enough rest
- Possible impact on social life if you’re unable to stay up late occasionally
- May conflict with partner’s sleep schedule preferences
- Additional grogginess or fatigue in the early morning hours
It’s likely best to find your own optimal wake up time that allows you to get sufficient sleep and feel rested. For some, this may mean waking up at 5 am, for others it may be 6:30 or 7 am.
Tips for becoming an early riser
If you want to become an earlier riser, here are some tips:
- Gradually shift your bedtime 10-15 minutes earlier each night
- Expose yourself to bright light first thing in the morning
- Avoid screen time and blue light exposure before bed
- Schedule important morning events to motivate you
- Use multiple alarms spread out to wake up
- Go to bed earlier until you find the optimal wake up time
It usually takes a few weeks to adjust to an earlier sleep schedule. But once the habit sets in, early rising can feel natural.
Summary
While more research is still needed, evidence suggests early risers tend to live longer on average compared to night owls. This may be attributed to other healthy habits like better diets, more physical activity, lower rates of obesity and depression, and getting adequate sleep.
However, there are also some downsides if waking up extremely early results in sleep deprivation. Finding your perfect wake up time balanced with enough restful sleep is key. Waking up early may not directly make you live years longer, but it can set you up for overall better health and well-being.
| Pros | Cons |
|---|---|
| More productive mornings | Potential lack of sleep if too early |
| Linked to exercise and healthy breakfast | May conflict with partner’s schedule |
| Avoid morning rush/stress | Social life impacted if unable to stay up late |
| Lower obesity and depression rates | Feeling tired/groggy in early AM |