The benefits of being an early bird (and how to make the most of them)

Does the early bird get the worm? Find out if Mr. Franklin was onto something and learn how to wake up early to reap the benefits of being a morning person.

The benefits of rising early

Being a morning person means developing the foundation for a lifetime of healthy habits: eating right, staying fit, getting things done, and staying focused.

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Better eating habits

You’ve probably heard that breakfast is the most important meal of the day. Current science still backs the idea that eating breakfast provides energy for your body that lasts throughout the day. It can also reduce “brain fog,” allowing you to pay greater attention during your workday or stay focused in classes.

A high-fiber breakfast with lots of carbohydrates, such as low-sugar oatmeal, cereal, nuts, or whole grains can also improve your heart health and lower your risk of diabetes. Even if you don’t eat a full breakfast right at the crack of dawn, your first meal will nevertheless make a positive impact.

More family time

If you have children, you’re familiar with the sound of stamping feet at all hours of the day. Unlike you, your children don’t have a set schedule—but they’ll likely be at their most energetic in the morning. Waking up early means you can match their energy and take care of their needs.

Improved physical routines

Committing to an early morning exercise routine jumpstarts every day with energy and progress. You’re more likely to stick to a daily or weekly workout schedule when you work out first thing before your daily tasks, as opposed to working out in the evening when surprise events can catch you off guard or excuses of tiredness tempt you to forgo your workout.

Mental health benefits

In addition to the natural dopamine rush that follows a hearty workout, this convergence of healthy eating and exercising will also positively impact your mental health. Studies have shown that early birds have fewer negative moods than night owls—especially among adolescents.

How to get the most out of your early morning

If you’re a night owl eager to transform into an early bird, you’re about to make a healthy choice. It’s much easier than you think. Maintaining healthy sleep habits goes beyond just going to bed early: lighting, eating and drinking habits, and mobile device usage makes a huge difference too.

• Avoid devices before bed. When we scroll through social media with the lights off, our brains stay active long after we try to sleep. The concentrated bright light doesn’t help, either.
• Use light blockers and noise machines. We all fall asleep in different ways. You might find that sleeping with a white noise machine, blackout curtains, or mood lighting can drastically improve your sleep.
• Wake up at consistent times. This will train your body into a natural routine. During the weekdays, go to bed at a fixed hour, set an alarm clock for the morning, and resist the temptation to hit the snooze button.
• Talk to your doctor about supplements. Your medical professional can recommend over the counter supplements to help you sleep like melatonin—or even a prescription medication. Take part in a sleep study to fine-tune the best way to sleep.

Embracing the benefits of being an early bird can make you more productive in everything you do, whether it’s work, vacation, raising a family, and everything in between. Check out our personal and family organization tips to learn how to develop career skills, overcome procrastination, or use the Pomodoro technique.