Most of us wake each morning to the piercing sound of an alarm clock and after we are pulled from our slumber, we lay there for a moment, ponder the snooze button and fight the urge to close our eyes again. My philosophy is, if it’s going to be difficult waking up anyway, why not set the alarm in order to rise before the Sun.
Most people go to work and live a sedentary life between the hours of 8 a.m. and 5 p.m., so wake up early and apply movement to your morning. Though it might not be easy at times, and might possibly be downright unpleasant, waking up before the Sun offers a sense of tranquility that sets a positive tone for the day. The mysterious coloring of the sky, the stillness of the ocean and the quite hours of dawn provide a rare opportunity for exercise, reflection and mindfulness without the distraction and noises of which waking after the Sun offers. So, when rising in the morning get in competition with the Sun.
The natural beauty of the sunrise can be incredibly inspiring, providing a deeper connection to nature, to self and well-being. By rising before the sun, you can also enjoy a sense of accomplishment, which is tied to goal setting, which is hinged to self-esteem and self-worth; this will improve confidence over time.
Recent research has proven that light exposure within the first 30-60 minutes of your day has been linked to a multitude of health benefits. It has been shown to increase alertness, increase mood, lower stress levels, and improve the quality of sleep.
Many studies have shown that individuals who wake earlier are less likely to develop depression and anxiety. Researchers believe one reason could be the longer exposure to the Sun, which supplies us with an essential, natural mood booster called Serotonin. Also, waking up earlier provides you more time in the morning, whether it’s exercising, relaxing, enjoying a coffee or planning your day – all of which are key to reducing the micro-stressors that are associated with hurrying in the morning.
Waking earlier in the morning provides us with time to reach peak wakefulness naturally. Our brains do not function at peak performance the minute we wake up, which is why we tend to feel tired and groggy for a while. This is considered sleep inertia or sleep-induced brain fog and, unfortunately, this can last two to four hours.
How to Change Your Sleep Schedule
Start making small changes gradually. Studies have shown that changing your sleep pattern by 15-minute increments is the most beneficial.
Sunlight. Natural sunlight impacts our circadian rhythm (internal biological clock) by suppressing melatonin. Exposure to the Sun in the early morning helps us to wake up earlier, which in turn will help us fall asleep sooner.
Limit Exposure. We all know the negative impacts of electronic device exposure prior to sleep. Social media algorithms are designed to keep our attention as long as possible. Remember, your attention span is being sold as a commodity.
In closing, we must embrace discomfort when starting the journey of working on the best version of ourselves. Rising in the morning prior to the Sun is a great way to begin the day.