Embrace the Daybreak: How Waking Up with the Sun Can Revolutionize Your Productivity and Wellness

Waking up in the morning to daylight.


Morning has broken, yet you roll over and slip back into slumber, only to get out of bed an hour later, after hitting the snooze alarm too many times. But are your sleeping habits causing you to miss the best part of the day? As many people point out, there’s beauty in the sunrise. So, why are you missing so many of them?

Awakening before the sun rises might sound daunting, especially when your body hasn’t adapted to early awakenings and you like an extra hour of shuteye, yet there are benefits to greeting the morning with your eyes and ears open. For one, it can make your morning more productive and give your well-being a boost that helps you enjoy your day more and get more out of it. Let’s look at why you should awaken before dawn and the benefits it offers for your health and well-being.

Take Advantage of “Me” Time

Awakening at dawn is your ticket to quiet time and a dose of solitude. It’s a chance to bask in the silence and get your brain mentally ready for the chaotic and noisy day to follow. You can experience the peace that comes before the pandemonium that a busy day brings with it. With the extra time, you can write peacefully in your journal, meditate, or read a book and enjoy the words without distractions.

But here’s what not to do: don’t grab your phone! Leave it in the charger and give yourself a break from notifications. When emails, phone calls, or social media aren’t distracting you, you can better focus on your thoughts and relax or plan without distractions. This uninterrupted time helps you approach the day with a clear mind and a stronger sense of purpose.

An Early Awakening Can Boost Your Productivity

Another reason to rise early: A study by researchers at the University of Westminster found that people who awaken early (between 5:22 am and 7:21 am) are more productive than those who wake up later. How can hopping out of bed at dawn make for a more productive day? For one, you have more time to get things done before the rest of the world wakes up.

Plus, by starting your day early, you can accomplish more with fewer distractions and have extra time for self-care. Too much rush elevates stress hormones that raise your blood pressure and get the day off to a frenetic start.

Or you can take an extra approach. With an extra hour, you can engage in activities that soothe your soul that you might not get around to if you roll out of bed late.

What’s on your “wish I had time to do” list? Getting up earlier gives you the time you need to do it. Maybe you’d like to write in a journal or enjoy your favorite hobby. Or you may use that time for planning the upcoming day in an unrushed manner. You have options!

Awakening Early Can Improve Your Mental Health

Science supports the benefits of getting up early. Studies link getting out of bed early with improved mental and physical health. A study published in the Journal of Psychiatric Research found that early risers tend to have lower rates of depression compared to night owls. However, you should approach this with caution. You still need enough sleep for mental health. If you’re getting up earlier, make sure you turn in earlier too.

And if you start your day with exercise, you’re doing something beneficial for your health, particularly your cardiovascular system. Just be sure to hydrate beforehand and afterward. When you wake up, you’re already dehydrated after 8 hours without drinking. Whether you meditate, exercise, or simply enjoy a cup of coffee in silence, the benefits of this quiet time can have a profound impact on your well-being.

Despite the extra time you get and the amazing benefits, rolling out of bed before the sun rises is challenging, unless you’re lucky enough to be a morning person. Here are some strategies to make waking up early a habit.

  • Set a consistent bedtime and wake-up time: Your brain needs to be on a schedule if you want to fall asleep quickly. So, turn in at the same time each evening and wake up at the same time too. This will help properly set your internal biological clock.
  • Create a relaxing bedtime routine: Let calm prevail in the evening. Engage in calming activities before bed, such as reading or taking a warm bath.
  • Keep your phone out of reach: Studies show blue light disrupts melatonin production, which can cause you to struggle to fall asleep. Keep your phone in another room, or at least out of arm’s reach, so you won’t be tempted to scroll through social media before bed.
  • Use an alarm clock with a gentle wake-up feature: Skip the jarring alarm clock that rudely awakens you. A better option is a clock that awakens you with beautiful sounds like chirping birds or ocean waves. Or invest in a sunrise alarm clock that gradually exposes you to light.
  • Have a reason to wake up early: Whether it’s to have quiet time to yourself, get a head start on work, pursue a favorite activity, or enjoy a morning workout, make getting up early worth your while.


Embracing the darkness and waking up before sunrise can be a game changer for your mental health and productivity. It may feel tough at first, but your body will adapt to your new schedule over time. So why not try it?


  • Prospective study of chronotype and incident depression among middle- and older-aged women in the Nurses’ Health Study II (2023). Available at: sciencedirect.com/science/article/abs/pii/S0022395617311652 (Accessed: 5 April 2023).
  • Is waking up at 4am really the secret to being a successful person? How to wake up early in the morning. | Virgin. Virgin.com. Published 2018. Accessed June 4, 2024. https://www.virgin.com/about-virgin/latest/waking-4am-really-secret-being-successful-person
  • “Waking up one hour earlier than usual may reduce depression risk.” 01 Sept. 2021, https://www.health.harvard.edu/mind-and-mood/waking-up-one-hour-earlier-than-usual-may-reduce-depression-risk.

Related Articles By Cathe:

Power Up Your Morning With Simple Tips To Make Waking Up Early Easier

Could Waking Up with a Sunrise Alarm Clock Help You Start Your Day on a Healthier Note?

7 Things to Remove from Your Bedroom for Better Sleep and Health

Problems Staying Asleep? 5 Reasons You Wake Up Frequently During the Night

5 Ways Lack of Sleep Affects Brain Health and Mood

4 Ways Lack of Sleep Increases the Risk of Weight Gain

4 Ways Lack of Sleep Makes It Hard to Lose Belly Fat

Why Lack of Sleep is Bad for Your Heart

Does Lack Of Sleep Increase the Risk of Training Injuries?

How Does Lack of Sleep Affect Your Metabolism?

Sleep and Health: It’s Not Just the Amount of Sleep but the Amount of Deep Sleep

What is the Ideal Amount of Sleep for Good Health?

How Lack of Quality Sleep Limits Muscle Growth

Hi, I'm Cathe

I want to help you get in the best shape of your life and stay healthy with my workout videos, DVDs and Free Weekly Newsletter. Here are several ways you can watch and work out to my exercise videos and purchase my fitness products:

Get Your Free Weekly Cathe Friedrich Newsletter

Get free weekly tips on Fitness, Health, Weight Loss and Nutrition delivered directly to your email inbox. Plus get Special Cathe Product Offers and learn about What’s New at Cathe Dot Com.

Enter your email address below to start receiving my free weekly updates. Don’t worry…I guarantee 100% privacy. Your information will not be shared and you can easily unsubscribe whenever you like. Our Privacy Policy