The Unexpected Benefits Of Waking Up At The Same Time Every Morning

mbg Contributor By Nichole Fratangelo
mbg Contributor
Nichole Fratangelo is a Brooklyn-based freelance writer who focuses on food, wellness, and entertainment. She received her degree in language and culture from Universidad de Salamanca, and her bachelor's in public relations from Quinnipac University.
Medical review by Heather Moday, M.D.
Allergist & Immunologist
Heather Moday, M.D. is the founder of the Moday Center for Functional and Integrative Medicine in Philadelphia, where she practices both traditional medicine and integrative medicine.
The Unexpected Benefits Of Waking Up At The Same Time Every Morning

Sleep is one of the most definitive components of wellness for a reason: We all need it. And it's not only the number of hours asleep that matters; the time your alarm goes off in the morning is important, too.

How wakeup time corresponds to quality of life.

A 2018 survey of over 1,000 people conducted by the sleep news site Mattress Inquirer found that the time you wake up every morning may be just as important as the time you go to bed the night before.

The results showed people with a strict wake-up time reported being more content overall in every area of their lives.

Compared to people who were more loose about the time they get up each morning, people with strict wake-up times were 13 percent more satisfied with their personal lives, 45 percent more satisfied with their financial situation, and 42 percent more satisfied with their work-life balance.

While these findings are based totally on self-reporting without the in-depth statistical analysis typical of more scientific studies, it's always fascinating to observe baseline associations between sleep rituals and life satisfaction. Findings like these raise the question: Why might keeping a definitive wake-up schedule be such an effective practice?


3 reasons it's healthy to wake up at the same time every day.

1. It adds reliability and consistency to the day.

For some, it's about getting and staying in a routine that's comfortable and reliable. Think of it like boarding a flight at a specific time: You can rely on it happening, and if it doesn't, havoc ensues.

Others simply might thrive on the idea of having more hours in the day. After all, research suggests that getting up early could be the key to peak productivity, which would explain why people who wake up at the same time every morning are so much happier with their financial and work situations.

2. It staves off social jet lag.

Another possible explanation for the apparent benefits of a strict wake-up time? As an overworked society, we rely heavily on the concept of "catching up on sleep," particularly on the weekends, which can result in something even more detrimental: social jet lag.

A lot of people use weekends as the time to sleep in and make up for the hours lost during the busy week, which often leads to staying up later, thus creating a cycle similar to travel-induced jet lag.

Research suggests this irregular sleep schedule can do damage by lowering the body's levels of good cholesterol, increasing body fat, and increasing risk factors for diabetes and heart disease.

Since these small irregularities in our sleep schedules can have such a large impact on our bodies, it's not such a stretch to think they might also be affecting our mental states.


3. It can help you break up with the snooze button.

Knowing that you're in a routine of getting up at the exact same time every day can make the snooze button less appealing. It turns out, pressing snooze over and over again in the mornings does more harm than good, since you're not actually returning to a deep sleep in between alarms.

"Nobody wins. You're not getting great rest, and you're also not having a leisurely, relaxed morning," holistic psychiatrist Ellen Vora M.D. previously told mbg.

How to get in the habit of getting up at the same time.

If you're a night owl or someone with an inconsistent daily schedule, the idea of waking up at the same time every morning no matter what happened the night prior might seem daunting. While implementing a strict sleep plan isn't always easy, small changes can create a big impact.

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For starters, having a set routine to start off your day—scheduling an early spin class or just committing to a few minutes of meditation or journaling—is important. Dry brushing and then jumping in a cold shower can also help jolt the system awake in the mornings, decreasing grogginess and the urge to get back in bed.

And of course, making sure you're getting good sleep the night before is key to waking up feeling refreshed. Avoiding alcohol and stimulants, cutting back on late-night snacking, meditating or doing another mind-clearing ritual before bed, shutting off technology at night, and taking a sleep-promoting supplement can all help you achieve deeper, more restorative sleep.*


The bottom line.

A growing body of research shows that waking up at the same time every morning is an investment in mental and physical health. While life will inevitably get in the way every once in a while, it's a noble habit to work towards.


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