Do early risers really lead better lives?

While it is commonly said that ‘winners wake up early,’ it might not be fair to consider it a universal statement

“Try sleeping and waking up early” is one of the most common pieces of advice that are invariably preached, but seldom practised. The relationship we share with screens to binge-watch an eight-episode-long series overnight or fatuously scroll through Reels on Instagram perhaps prevent us from following it. In fact, a sizeable portion of the Indian population is inching closer to insomnia—at present, the condition’s prevalence in the country ranges anywhere between 30-40 per cent. Staying up late, and subsequently waking up late has created crashed sleep cycles. Why, in that case, has 2 am become the new snooze time? And, noon the new morning?

While it is commonly said that ‘winners wake up early,’ a trait largely attributed to successful entrepreneurs, how universal is this statement? And, can being an early riser really be game-changing for you? We speak to experts to find out.

Why is waking up early linked with good health?

Humans are diurnal beings, and our body clock is directly influenced by the position and movement of the sun, says Dr Aruna Purohit, Ayurvedic consultant at Kama Ayurveda. Further, she draws a connection between early rising hours and good health, from the perspective of Ayurveda. “We have always been taught to rise with the sun and set with the sun,” begins Purohit. “Similarly, Mother Nature operates on its own clock, governing the movement of the sun, moon, planets, and seasons, which subsequently impacts the topography, flora, fauna, and of course, the human body. When we synchronise our internal clock with that of Mother Nature, we tap into a powerful mechanism known as the ‘Ayurvedic energy clock’. It has the potential to heal us and maintain good health.”

Hansika Kapoor, a psychologist with Monk Prayogshala, presents a science-backed argument on the case. “One will likely interact with both morning larks and night owls throughout their life. Waking up early does have some biological advantages; for instance, exposure to natural sunlight in the morning is associated with increased production of serotonin, a neurotransmitter linked to mood regulation. This also helps regulate the production of melatonin, the hormone responsible for sleep-wake cycles,” she explains. 

The benefits of being an early riser

“Ayurveda emphasises different practices for maintaining the physical, mental, emotional, and spiritual health of an individual. This is where the concept of Dinacharya, or the set of regimens to follow every day, becomes relevant to maintain a healthy way of life,” state Dr G N Lakshman and Dr Apta Krishna, who consult with luxury wellness properties like Soneva Soul and Soneva Jani. “The first and foremost regimen told is to wake up in Brahma Muhurta, which is at least 48 minutes to an hour before sunrise, to maintain the equilibrium of the body and mind.” Explaining how, they further, “It increases digestive fire and improves metabolism as well as the body’s ability to expel toxins. Early morning is the time when the atmosphere is more calm. Air  and sound pollution are both low, helping reduce stress and lending a feeling of calmness to the mind, which, in turn, improves awareness and concentration and increases energy levels in the body. Subsequently, one’s immunity also improves.”

Dr Ratna Hiremath, Ayurvedic health expert at Shankara Naturals, says, “Sleeping late and waking up late causes poor metabolism, which is an obvious reason for bad mood and anxiety, leading to reduced concentration. The body ages faster, thus resulting in chronic illness at a young age. Various studies have shown that people who are early risers are far less likely to develop disease both physically and mentally. One reason is that those who wake up early have more access to daylight, which is a natural health booster.”

The Ayurvedic experts also suspect a link between early waking hours and good skin health. “Early morning is associated with vata dosha, and balancing vata is considered beneficial for maintaining skin elasticity and preventing dryness. According to Ayurveda, the body undergoes natural detoxification processes during the early morning hours. This can help eliminate toxins from the body, potentially benefiting skin clarity and radiance,” shares Purohit. “If one follows early bedtime and early rising, the body increases collagen synthesis to help repair skin damage. On the other hand, deprivation of sleep takes a toll on the skin causing dark under-eye circles, fine lines, and dry skin in many cases.”

How influential is your wake-up time?

“Although early risers may naturally experience these advantages, it is important to note that the key lies in maintaining a consistent sleep-wake pattern,” informs Kapoor. “Irregular sleep patterns, regardless of one’s waking hour, can disrupt circadian rhythms and compromise both physical and mental health. Thus, aligning with your own body’s internal clock matters much more than the specific time of waking.” The time one wakes up can have some impact on daily and overall health, but it is just one factor among many, concurs Purohit.

“Health is influenced by a combination of lifestyle choices, including one’s genetics, diet, physical activity, stress management, and sleep quality. Waking up early has its advantages but it is not the sole determinant of good health. While waking up early aligns with certain Ayurvedic principles and has specific benefits, it is crucial to understand that individual variations exist. The benefits associated with early rising are not solely dependent on the hours you wake up,” says Purohit. “Late risers could still experience positive outcomes by adopting other healthy habits and routines. The key is to find a routine that aligns with your natural tendencies, promotes a healthy lifestyle, and allows for adequate rest,” she concludes.

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