Early to bed and early to rise, makes the man healthy, wealthy and wise.

But does it really?

Well, typically we need 7-9 hours of sleep and I know a lot of us don’t get that. Some because they just don’t have that much time and most because they can’t sleep when they try to and then have to wake up at a specific time.

Anyway, first let’s understand why is sleeping and waking up early important.

Importance of sleeping and waking up early

About 50-70 million adults in the U.S. have a sleep disorder. Insomnia is the most common, affecting about 30% of adults. Lack of sleep impairs attention, alertness, concentration, reasoning, and problem-solving. It also negatively affects memory consolidation. Drowsy driving is a significant problem, with sleep deprivation contributing to approximately 100,000 car accidents each year in the U.S., resulting in over 1,500 deaths.

So, let’s understand why sleeping enough and having a sleep schedule is important.

Circadian Rhythm Alignment

Your body’s internal clock, or circadian rhythm, is naturally aligned with the day and night cycle. Going to bed and waking up early helps synchronize your body’s functions with natural light, promoting better sleep quality and overall health.

Improved Sleep Quality

Early sleep schedules can lead to deeper, more restorative sleep phases. This can enhance memory, cognitive function, and emotional regulation.

Enhanced Mental Health

Consistent sleep patterns are linked to lower risks of mental health issues like depression and anxiety. Waking up early can also reduce stress levels by giving you more time to plan and start your day calmly.

Better Physical Health

Adequate sleep is essential for bodily repair and immune function. Early risers often have more time for physical activities and breakfast, leading to better overall health habits.

Increased Productivity

Many people find they are more alert and productive in the morning. This can lead to a more organized and fulfilling day.

Exposure to Natural Light

Waking up early often means more exposure to natural daylight, which can help regulate sleep patterns, mood, and vitamin D levels.

My sleep story

Almost 8 years ago I got into a habit of sleeping really late and hence waking up late. I was getting up at 9am everyday and this meant I got to my office late. Every single day I went in at 11am and so I got back home late, at around 9-9:30pm. This meant I had no time for anything else.

So one of my colleague told me that I should try waking up early and at that time I thought it was just not possible for me because I was unable to sleep early. And so I ised to watch a movie everyday.

Then one day I decided that I wanted to fix it and so I started listening to sleep stories to sleep early and set my alarm to wake up at 7. It took some time but it worked. Finally, I also started to get more time in the evening that I used for working out.

For each of us, the story is different and for each of different thing might work to help to fix sleep schedule.

Here are some tips to help you sleep better.

How to sleep and wake up early

Gradual Adjustment

Shift your bedtime and wake-up time gradually by 15-30 minutes earlier each day until you reach your desired schedule.

Consistent Schedule

Stick to the same sleep schedule every day, including weekends. This helps regulate your body’s internal clock.

Create a Bedtime Routine

Develop a relaxing pre-sleep routine, such as reading, taking a warm bath, or practicing meditation. This signals to your body that it’s time to wind down.

Limit Exposure to Screens

Avoid screens (phones, computers, TV) at least an hour before bed. The blue light emitted by screens can interfere with your ability to fall asleep.

Optimise Your Sleep Environment

Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if needed.

Avoid Stimulants

Limit caffeine and nicotine intake, especially in the afternoon and evening, as they can disrupt your sleep.

Be Mindful of Food and Drink

Avoid large meals, spicy foods, and heavy or rich foods within a few hours of bedtime. Also, try not to drink too many liquids before bed to reduce the likelihood of waking up in the night.

Get Morning Sunlight

Exposure to natural light in the morning helps regulate your circadian rhythm. Spend some time outside or open your curtains to let in sunlight.

Stay Active

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime.

Limit Naps

If you need to nap, keep it short (20-30 minutes) and avoid napping late in the afternoon.

Manage Stress

Practice relaxation techniques such as deep breathing, yoga, or mindfulness to reduce stress and anxiety, which can interfere with sleep.

Set a Wake-Up Routine

Have a consistent and pleasant wake-up routine, like stretching, drinking a glass of water, or enjoying a healthy breakfast.

About my own sleep schedule

Honestly, sometimes I abuse my sleep schedule and try to stay up longer. However, I have gotten into this habit of sleeping in between 10pm to 11pm and waking up between 6am and 7am. This works for me.

However on Sundays I try to get a little extra sleep because I can.

So, how about you? What time do you go to bed and wake up?