What’s the best time to wake up?
This sparks endless discussions that often gets different answers. But is there really a best time to get up in the morning?
But what about actually getting out of bed? That’s also a tricky part of mornings, isn’t it? Whether you’re a natural morning person or more of a night owl, the challenge is the same.
Key Takeaways
- The best time to wake up in the morning depends on your circadian rhythm, a 24-hour internal clock that regulates your sleep and wake cycles, and it’s unique to everyone.
- Knowing your sleep chronotype can help you better align your sleeping routine with your body’s natural rhythms for more restful nights.
- Developing good sleep hygiene, including investing in quality sleep essentials, helps you create a consistent sleep routine and wake up feeling refreshed and energised.
Each of us has our own body rhythm. It doesn’t mean that if 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 fine—unless you need to work at 9 am.
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 in the morning.
So now, let’s look into the best time for you to wake up or you can jump to a section to establish your morning routine.
Jump to a section:
- Circadian Rhythm: The Science of Waking Up
- Are You a Night Owl or a Morning Person?
- How to Find Your Chronotype to Wake Up at the Best Times
- How to Wake Up Feeling Refreshed
- FAQs
Circadian Rhythm: The Science of Waking Up
Scientifically, the best time to wake up in the morning is aligned with your circadian rhythm—your body’s internal 24-hour clock that regulates when you sleep and wake. 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 energised.
Are You a Night Owl or a Morning Person?
Everybody has a somewhat different circadian rhythm.
We refer to these variations as sleep chronotypes.
Each chronotype has unique characteristics that differentiates them from one another. There are seven recognised sleep chronotypes, and they are divided into animal archetypes:
Morning people are usually associated with the Bear, Lion, and Lark chronotype. They naturally get up early and feel energised when the sun is up. The Wolf and Owl chronotypes find that their energy peaks in the evening. Meanwhile, the Dolphins and Hummingbirds are great adapters, and they can thrive in various environments.
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 Wake Up at the Best Times
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. And, as much as possible, document the times you fall asleep and wake up to identify patterns. If you don’t know how to start, consider using a sleep coach app. This can help you track your sleep habits, understand your natural rhythms, and make adjustments to improve your overall sleep quality.
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.
Observe and see which time slots make you feel most refreshed and alert during the day. Eventually, you will find the right rhythm to put you on the right track.
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?
Identify if You Have Sleeping Disorders
It’s always a good idea to talk to your doctor about your sleep struggles, especially if they are consistent and interfere with your daily life.
According to the Australian Institute of Health and Welfare, nearly half of all Australian adults have at least 2 sleep-related problems. The common sleep disorders are:
- Insomnia
- Snoring
- Obstructive Sleep Apnoea (OSA)
- Co-morbid insomnia and sleep apnoea (COMISA)
- Sleep Hypoventilation
- Restless Legs Syndrome (RLS)
- Bruxism
- Narcolepsy
- Sleep talking, sleep walking
- Nightmares and night terrors
- Rapid Eye Movement (REM) Behaviour Disorder
If you suspect you have one of these, your doctor will prescribe necessary treatments or therapy to manage your sleep struggles.
Develop a Good Sleep Hygiene
Sleep hygiene is your habits and practices that help you get restful, high-quality sleep. If you have poor sleep habits (i.e., shifting sleeping schedules), you will end up feeling groggy in the morning.
Things like excessive caffeine, doom scrolling late at night, or even other distractions can throw off your sleep hygiene and make it harder to get the quality rest you need.
The good news? You have the power to make a change. By tuning into expert advice and prioritising your sleep routine, you can set yourself up for better sleep.
Knowing you deserve rest and doing something about it is the first step in securing your night time routine.
Start Your Day with Natural Light
Start your day by stepping outside or opening your blinds to soak in some natural light. Morning sunlight helps regulate your internal clock and signals your body to wake up, keeping your sleep-wake cycle on track.
Exposure to natural light in the morning also boosts melatonin production later in the day, setting you up for a more restful night.
Do this consistently, and you’ll see how a few minutes of sunlight each morning can make a big difference in how you sleep and feel.
Maintain a Healthy Diet
They say, ‘You are what you eat’—and that includes how your diet impacts healthy sleep. Whole grains, fruits, and veggies provide sustained energy, supporting both your day and your sleep quality.
A balanced diet powers your workouts and sets the stage for a refreshing morning. So, load up on nutritious meals to keep your body and mind in sync!
Stay Connected
Sometimes the best sleep advice is closer than you think. Talk to family or friends about their sleep habits—you might pick up advice that really works.
Sharing stories and swapping ideas can spark changes that make a difference. Plus, who doesn’t love a good conversation about getting quality sleep?
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: invest in a quality mattress.
Ecosa mattresses are well crafted 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.
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FAQs
Why do I find it hard to wake up in the morning?
Struggling to wake up in the morning could be a sign that your sleep schedule isn’t quite in sync with your natural rhythm. If you’re not getting enough sleep or if you’re waking up during a deep sleep phase, it can feel tough to get going.
Pay attention to your sleep patterns—if you’re consistently getting 7-9 hours but still feeling groggy, it might be worth adjusting your bedtime or exploring your circadian rhythm.
If your sleep struggles continue, though, it might be helpful to consult a professional to dive deeper into what’s going on.
Why do I feel groggy when I wake up in the morning?
You’re likely experiencing sleep inertia. It’s a natural response that can last a few minutes, but there are ways to shake it off.
Exposure to bright light, splashing cold water on your face, or resisting the urge to hit the snooze button can help combat it. You can also try getting up and stretching to wake your body up and get your blood flowing.
If you find it’s not just morning grogginess but also difficulty waking up or feeling sleepy during the afternoon, it could be a sign of something more.
Sleep apnoea or other conditions, including mental health disorders, can interfere with sleep patterns and leave you feeling unrested. If this sounds familiar, it might be time to consult a sleep specialist for a deeper look into your sleep health.
Is it better to wake up at 7 or 8 am?
The “better” time to wake up depends on your sleep cycle. Also, the time you went to bed the previous night.
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 am 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.