There is a common belief that successful and wealthy people tend to be early risers. The saying goes “the early bird catches the worm” – suggesting that those who wake up early have a head start on the day and can accomplish more. But is this really true? Let’s explore some of the reasons why rich and successful people tend to wake up early:
They Have Morning Routines
Many successful people start their day by following set morning routines. These can include meditation, exercise, reading, planning the day and more. Having a routine trains the body to wake up early and helps start the day in a calm, intentional way. Research shows that morning routines correlate with higher productivity and satisfaction. Waking up early allows time for these beneficial routines.
They Avoid Distractions
In the early morning there are less distractions like emails, calls and meetings. Many successful people use this quiet time to focus on important tasks and goals. Starting the day early helps them make progress before others start competing for their attention.
They Have More Energy
Studies show our energy levels peak in the morning. Cortisol, the stress hormone, is high in the morning which can give increased energy and alertness. Many rich and successful people optimize their schedule to do demanding tasks like business planning, problem-solving and decision-making during these peak energy hours.
They Exercise
Many wealthy and successful individuals prioritize exercise as part of their morning routine. This could include cardio, weights, yoga and more. Exercising early can boost energy, mood and focus for the day ahead. It also establishes the habit of dedicating time each day to health and wellness.
They Achieve More
Waking up early creates time for people to work on their goals and get a head start on the day. This quiet, uninterrupted time can be used to get ahead on projects, do creative work, learn new skills and more. Many successful people attribute their ability to achieve a lot to the extra morning hours.
They Avoid Procrastination
For chronic procrastinators, morning is often the only time tasks get done consistently. The early morning lacks distractions and allows focus on important responsibilities before the urge to procrastinate sets in. Being an early riser can help reduce procrastination.
They Have Strong Work Ethics
Many wealthy and successful people have extremely strong work ethics. For them, waking up early is a simple demonstration of dedication, self-discipline and commitment to hard work. Starting the day early reflects a strong work ethic and readiness to put in extra effort.
The Science Behind Early Rising
Beyond personal habits and preferences, there are some scientific reasons why early risers seem to be more successful. Here are a few:
Circadian Rhythms
Our innate circadian rhythms make us naturally alert in the morning hours. Our bodies release cortisol and body temperature rises to make us awake and ready to be productive. Early risers are simply aligning their schedules with their natural rhythms.
Willpower and Decision Making
Research shows our ability to resist temptation, make disciplined choices and focus is highest in the morning after a good night’s sleep. Having strong willpower and decision-making skills in the morning enables getting important work done.
Avoiding Sleep Deprivation
Staying up late into the night can lead to sleep deprivation. Insufficient sleep impairs cognitive function, focus and mood. Getting adequate sleep by waking early avoids these downsides of sleep deprivation.
Alignment with Natural Light-Dark Cycles
Our biology is adapted to being awake during daylight hours. Early risers align with this natural cycle of light and dark. Late nights under artificial light can disrupt healthy circadian rhythms.
Health Benefits
Research shows waking early is associated with better health including lower BMI, happier moods and healthier habits. Morning exercise, sunlight exposure, breakfast eating and less evening snacking may promote better health.
Potential Downsides of Waking Up Early
While research shows benefits of waking up early, there are also some potential downsides to consider:
Disrupted Sleep Schedules
Being an early riser often means having to turn in earlier too. This can make it difficult to have a social life or family time in the evenings. Early bedtimes can disrupt natural sleep schedules for some.
Burnout
Consistently waking up early, especially when combined with long work hours, can lead to burnout over time. Without adequate rest and recovery, early risers may deplete their energy.
Stress and Fatigue
Having to wake up extremely early to fit everything in can also cause feelings of anxiety and fatigue. Without enough total sleep, early risers may accumulate sleep debt.
Less Alignment for Night Owls
Some people’s innate circadian rhythms make them prefer late nights and sleep schedules. For these “night owls”, early wake ups can feel unnatural and be unsustainable.
Decreased Evening Productivity
While mornings may be highly productive, early risers may experience an afternoon “slump” in energy and focus as their cortisol levels drop later in the day.
Less Leisure Time
To maintain their early sleep schedules, early risers have less time in the evenings for family, hobbies, seeing friends, etc. A rigid schedule can reduce leisure time satisfaction.
Tips for Becoming an Early Riser
For those who want to harness the potential benefits of waking up early, here are some tips:
Gradually Shift Your Bedtime
Start going to bed 15-30 minutes earlier each night to naturally adjust your circadian rhythm to an earlier bedtime. This allows you to wake up early without sleep deprivation.
Establish a Soothing Nightly Routine
Create a consistent bedroom routine of sleepy-time activities like reading or meditating to signal rest. This helps your body prepare for earlier sleep.
Set Multiple Alarms Far from Bed
Use several alarm clocks or alarms on your phone to avoid sleeping through. Put them across the room so you must get up to turn them off.
Plan Morning Motivation
Give yourself something to look forward to in the mornings like a tasty breakfast, playlist, coffee, etc. Having motivation makes it easier to get up.
Get Exposure to Sunlight
Open blinds first thing to get natural light. Sunlight exposure early helps regulate melatonin production and your circadian rhythms.
Avoid Screen Time Before Bed
Don’t use phones, computers or TV right before bed. The blue light inhibits melatonin release and keeps your mind activated when you want to wind down.
Set a Consistent Wake-Up Time
Even on weekends try to wake close to your normal time to reinforce the habit. Staying consistent helps your body expect to rise early.
Sample Daily Schedule for an Early Riser
Here is an example daily schedule that an early riser might follow:
| Time | Activity |
|---|---|
| 5:00 am | Wake up |
| 5:00 – 5:30 am | Exercise |
| 5:30 – 6:00 am | Meditate |
| 6:00 – 7:00 am | Shower, get ready |
| 7:00 – 8:00 am | Professional development |
| 8:00 – 9:00 am | Commute, breakfast |
| 9:00 am – 12:00 pm | Work |
| 12:00 – 1:00 pm | Lunch break |
| 1:00 – 5:00 pm | Work |
| 5:00 – 6:00 pm | Hobby/family time |
| 6:00 – 8:00 pm | Make dinner, eat, cleanup |
| 8:00 – 9:00 pm | Free time |
| 9:00 – 9:30 pm | Get ready for bed |
| 9:30 pm | Lights out |
As the schedule shows, early risers dedicate the morning hours to exercise, self-improvement and work before others get started. Evenings are focused on family, relaxation and getting to bed early.
Conclusion
Research indicates there are many benefits to waking up early from improved productivity to better alignment with natural bio rhythms. Successful people are often early risers to maximize the morning hours for achievement. However, there are also risks like sleep deprivation if waking up extremely early. Those wanting to become early risers can do so by gradually shifting bedtimes earlier, maintaining rigid wake-up times and planning motivating morning routines. While waking up early has pros and cons, for many successful people the extra morning hours are key to achieving their ambitions.