How many times have you heard the familiar adage “rise and shine?’ That cheery phrase, understandably, irritates some people because not everyone jumps out of bed with a smile on their face ready to take on the day. For some, morning is a struggle. They hit the snooze button five times before dragging themselves out from under the covers. It’s a struggle, marked by multiple snooze button hits and a desperate reach for caffeine. Others catapult out of bed, even without a caffeine boost, and swear by the benefits of doing so.
According to studies, there are upsides to being an early riser. Choosing to wake up early in the morning is associated with better well-being, greater physical activity, and enhanced mental health. Who wouldn’t want those benefits?
What is Morningness?
“Morningness” is a term tossed around on social media and you might wonder what it means. It refers to the preference some people have for waking up at dawn. There’s even a questionnaire designed to measure whether you fall on the morningness to eveningness scale. It’s called the Morningness-Eveningness Questionnaire (MEQ).
So, what determines where you fall on the scale that determines whether you’re a morning person or a night owl? According to research, whether you feel chipper and energetic in the morning or drag your feet depends on your genetics and lifestyle. The genetic part you have little control over, but how much light you expose your eyes to during the day and your sleep schedule also impacts whether you’re a morning person or hate to get up.
Understanding where you fall on the morning and evening continuum could improve your mood and help you stay more productive. If your chronotype, your natural propensity to sleep at certain times, tends toward the morning end of things, you might perform better and be more productive, starting work later and finishing later. But if you don’t mind putting in effort, you can shift your body’s preference from evening to morning with some effort.
The Impact of Morningness on Physical Activity
If getting up earlier in the morning would make you more active, would you do it? Numerous studies link morningness with increased physical activity levels. A study published in the Journal of Sports Sciences revealed that morning-type individuals are more active compared to their evening preferring counterparts. Studies also show morningness predicts greater physical activity in adolescents too.
It’s not hard to see why. When you wake up earlier with energy to burn, you get a jumpstart on the day. With an earlier start (and not repeatedly hitting the snooze alarm), you can fit in more before bedtime. And that includes exercise. Plus, morning exercise has definite advantages. If you’re doing a moderate-intensity exercise, exercising before breakfast may help you burn more fat. Plus, morning exercise boosts clarity, making it easier to tackle the challenges of the day ahead.
The Impact of Morningness on Wellbeing
Along with its impact on physical activity, people who rise early enjoy mood benefits too. A study published in the Journal of Affective Disorders found that morning-type individuals reported higher levels of positive affect and life satisfaction compared to evening-type guys and gals. Another study published in the Journal of Sleep Research found that morningness was associated with improved sleep quality and reduced symptoms of depression and anxiety.
You might wonder why being a morning person could improve well-being. When you wake up early, you’re less rushed. You can also take on your morning activities in a more relaxed manner with less stress. Plus, when you wake up early, you get more morning light exposure. This helps properly set your internal biological clock. Awakening early also gives you more time for self-care. And we all need that!
Practical Tips for Becoming a Morning Person
Becoming a person who embraces morningness is easier for some than others. If you’re not inclined to embrace the morning, you’ll need to shift your inclinations and habits consciously. But do it too quickly. You’ll need to make the shift gradually to give your internal biological clock time to shift and adapt to your new schedule.
Here are practical tips for becoming a morning person:
- Take it in increments. Set your alarm clock 15-30 minutes earlier each week until you work your way up to your desired wake-up time.
- Finish off the day with a relaxing activity, like meditation or reading a physical book. Avoid reading from a tablet. The blue light from devices can disrupt melatonin release and make it harder to sleep.
- Expose your eyes to natural light right after you awaken. Why not step outside for a few minutes? Natural light sets your body’s circadian rhythms, the schedule your body uses to release hormones and signaling molecules.
- Plan: Use the morning hours to tackle important tasks or set goals for the day. Doing this will give the upcoming day direction and purpose.
As with any changes that you make to your lifestyle, we all respond a little differently. Shifting to morninginess isn’t ideal for everyone. Here are the drawbacks to making this shift:
- There’s an adjustment period when you shift when you go to sleep and wake up. For the first week or two, you might feel groggy or less focused during the day. Your body needs time to adapt.
- You may find that waking up early reduces your productivity, at least in the beginning, as you’re not used to focusing and concentrating so early in the day. At first, you may have trouble making decisions.
- If you have sleep issues that make it hard to fall asleep until late, you may not get enough sleep at first. You need time for your body to adapt to your new schedule.
- You may pressure yourself to stick to an early morning wake time. This can create added stress until you’re used to it. It could worsen anxiety and your mental health, in some cases.
If you’re not feeling better or more productive after only a week or two, don’t give up. Give your body four to six weeks to adapt before. If after that time, you’re not enjoying the experience, feeling better, and getting more done, it may not be for you. That’s okay! Some people aren’t meant to be morning people.
Conclusion
So, now you know that morningness has clear-cut advantages for your health and wellbeing. When you master morningness, you’re likely to be more active and feel better mentally. The good news is you don’t have to be born a morning person to become one. It takes effort to change your chronotype but the benefits of doing so make it worthwhile. So, try these tips that will help you enjoy your mornings more and be more productive.
References:
- Nicholson L, Mullan B, Liddelow C. Investigating the role of morningness/eveningness in physical activity engagement. Health Psychol Behav Med. 2022 Oct 18;10(1):1003-1019. doi: 10.1080/21642850.2022.2136183. PMID: 36277117; PMCID: PMC9586684.
- Hasan MM, Jankowski KS, Khan MHA. Morningness-eveningness preference and shift in chronotype during COVID-19 as predictors of mood and well-being in university students. Pers Individ Dif. 2022 Jun;191:111581. doi: 10.1016/j.paid.2022.111581. Epub 2022 Feb 28. PMID: 35250137; PMCID: PMC8882407.
- Randler C. Association between morningness-eveningness and mental and physical health in adolescents. Psychol Health Med. 2011 Jan;16(1):29-38. doi: 10.1080/13548506.2010.521564. PMID: 21218362.
- Nicholson L, Mullan B, Liddelow C. Investigating the role of morningness/eveningness in physical activity engagement. Health Psychol Behav Med. 2022 Oct 18;10(1):1003-1019. doi: 10.1080/21642850.2022.2136183. PMID: 36277117; PMCID: PMC9586684.
Related Articles By Cathe:
The Magic of Mornings: 5 Habits That Make You a Morning Person
7 Healthy Habits That Will Jumpstart Your Morning
6 Ways to Make Healthy Habits Stick (for More Than 2 Weeks)
Healthy Lifestyle Changes: Should You Change Your Diet or Exercise Habits First?
