What’s the best time to wake up? We have all thought about what time is best to get up in the morning.
But what is the best time to get out of bed? Of course, you can be a morning person or a night owl.
Each of us has our own body rhythm. It doesn’t mean that you wake up late or really early that you are better off than others.
The good news is that your circadian rhythm has its own mode. And going with it is perfectly ok (Unless you need to work at 9am)
The answer to this question lies in your sleep cycle. REM sleep, your circadian rhythm and your work hours need to be in the right sync for you to feel great
So now, let’s look into the best time for you to wake up
The Best Time to Wake Up in the Morning is Based on Your Circadian Rhythm
Our circadian rhythm is the flow in which we wake and sleep. It tells us when we have our peak energy and when we should rest.
Depending on your circadian rhythm, the time when you get up should be when your body tells you to. This is when you naturally awaken from sleep feeling energized.
Know Your Chronotype: Are You a Night Owl or a Morning Person?
Everybody has a somewhat different circadian rhythm.
We refer to this variation as a chronotype.
Some people (morning people) naturally get up early and are energised. Others (night owls) discover that their energy peaks in the evening.
Knowing your chronotype is crucial if you want to sleep consistently and wake up at the best time of day.
How to Find Your Chronotype to Determine the Best Time to Wake Up in the Morning
Knowing your body clock and its rhythm can help you be more productive. It can help you feel more energised and have a better well-being.
Your body clock, or circadian rhythm, regulates your sleep and wake cycles and many physiological processes. It also directs your hormones and digestion.
Here are some ways to determine your chronotype to find the best wake up time.
1. Track Your Natural Sleep Patterns
Try going to bed for a week or so when you naturally feel sleepy. Do this even if it’s not your usual bedtime.
Don’t set an alarm, and allow yourself to wake up naturally.
Document the times you fall asleep and wake up to identify patterns.
This is the most straightforward way to get a hint about your innate rhythm.
2. Notice Your Energy Peaks and Lulls
When do you feel most energetic? When do you typically feel a slump?
Keep a diary over several days, noting times of high energy, focus, and when fatigue hits.
You’ll likely see a pattern, giving insights into your most alert and sluggish periods.
3. The Chronotype Assessment
There are online quizzes developed by sleep specialists that help you categorise yourself into a particular chronotype, such as “morning lark,” “night owl,” etc.
Your chronotype gives clues about your natural circadian tendencies.
4. Experiment with Different Routines
Adjust your bedtime and wake-up times in 15-30 minute increments daily.
See which time slots make you feel most refreshed and alert during the day.
5. Stay Consistent
The key is consistency once you’ve gathered data and insights about your rhythm.
Going to bed and waking up at the same time daily, even on weekends, can help reinforce and stabilise your circadian rhythm.
6. Consult a Sleep Specialist
If you’re having trouble determining your rhythm or suspect you might have a sleep disorder, it’s wise to consult a sleep specialist.
They can offer personalised assessments and guidance.
How to Wake Up Feeling Refreshed
We live in a world where waking up early is “the norm”. This can be challenging for people who don’t naturally work on that kind of internal alarm.
So, how can you wake up feeling refreshed, even if you’re craving to go back to sleep?
Understanding Sleep Inertia
Ever hit the snooze button multiple times, feeling intense grogginess? That’s sleep inertia.
Sleep inertia is a short period of grogginess after waking up. Exposure to bright light, cold water splash, or avoiding the snooze button can combat sleep inertia.
Try getting up and stretching to help you wake yourself up.
Factors Disrupting Our Perfect Wake-up Time
Sleep apnea and other illnesses,mental health disorders, can seriously interfere with our sleep patterns.
Do you find it difficult to wake up in the morning or are you experiencing afternoon sleepiness?
It may be time to see a sleep specialist. You can have a prescription written for you to give you meds to aid you sleep.
Tips for a Refreshing Morning
- Natural light: Start your day by soaking in natural light. It helps reset your internal clock and boosts melatonin production. This ensures better sleep the next day.
- Avoid caffeine post-lunch: Caffeine can fight sleep hormones and receptors. It can stay in your body for as long as seven hours. Avoid it after lunch to sleep better.
- Nutrition: Did you know whole grains can influence your energy levels the next day? Opt for a balanced diet for a refreshing morning.
- Stay connected: Talk to family members about their sleep habits. Sometimes, good advice is closer than you think!
Good Sleep Hygiene Matters
Your sleep hygiene can spell out feeling fresh in the morning.
Lack of sleep or erratic sleep times can make you feel very tired.
Drinking coffee, doom scrolling on your phone and other activities can impact your sleep hygiene.
Of course, you can decide that you want to sleep better and listen to experts advise.
Scientists are looking into ways to improve your sleep hygiene so you can sleep more.
Knowing you deserve rest and doing something about it is the first step in securing your night time routine.
Wake Up Bright-Eyed and Bushy-Tailed With Ecosa
Many factors go into choosing the ideal wake-up time, but one thing is always true: a restful night’s sleep is the cornerstone of a productive morning.
And guess what? The secret weapon to unlocking this blissful sleep is simple – Ecosa mattress
Our Ecosa mattresses are well crafted to ensure to ensure that you sleep well at night.
So, if you’re looking to jump out of bed every morning, bright-eyed and bushy-tailed, ready to conquer the day, make the switch.
Ready to transform your mornings? Dive into the Ecosa experience today!
Wake Up Time FAQs
Is it better to wake up at 7 or 8 am?
The “better” time to wake up depends on your sleep cycle. Also, when you went to bed, the previous night’s sleep time.
If you aim for the often-recommended 7-9 hours of sleep, and you hit the bed at 11 pm, waking up at 7 am gives you a solid 8 hours.
However, if you naturally lean towards a later sleep schedule, 8 am might feel more refreshing.
As always, listen to your body and prioritise consistent sleep patterns.
Is it healthy to wake up at 5 am?
Waking up at 5 am can be healthy if it aligns with your individual sleep needs. You need to have good sleep quality the night before.
If you go to bed early and maintain a consistent sleep schedule, a 5 a.m. wake-up can give you a peaceful head-start to the day.
However, if waking up this early cuts your sleep short or causes daytime sleepiness, it might not be ideal for you.
Again, consistency and ensuring you get enough sleep is key
Is 10 pm to 4 am enough sleep?
10 pm to 4 am provides 6 hours of sleep.
While some people can function for 6 hours, most adults need between 7 and 9 hours of sleep per night for optimal health, cognitive function, and mental well-being.
Regularly getting only 6 hours might lead to sleep deprivation over time.
If you feel groggy or not at your best during the day, you may want to consider adjusting your bedtime routine for a longer rest.
Should I wake up at 4 am?
Getting up at 4 am can benefit some people, particularly if it fits their personal or professional obligations. It can also be a peaceful period for concentrated work.
But the most important thing to consider is how much sleep you get.
A 4 am wake-up time may work if you go to bed early and get 7-9 hours of sleep.
However, you should reassess and prioritise your sleep health if this routine causes chronic sleep deprivation.
Recall that the quality of your sleep matters more than the quantity of hours you get.