People who wake up early in the morning are often referred to as “early risers”. This term is used to describe those who consistently wake up before most other people, usually before sunrise or during the early morning hours. There are a few key defining qualities of early risers:
- They wake up early – Generally before 6 or 7am.
- They wake up early consistently – It’s not just a one off, but a habit.
- They feel most alert and productive in the morning hours.
Some other names used to refer to early risers include:
- Morning people
- Larks – In comparison to night owls
- Early birds
- A.M. people
So in summary, “early risers” is the most common term used to describe those who habitually and intentionally wake up early to start their day. The early morning hours are when they feel most productive and clear-headed.
Who Are Early Risers?
While anyone can become an early riser, some key demographic groups contain more early risers than others:
- Students – Many students wake up early to get to school on time.
- Corporate professionals – Early mornings are common work hours in many industries.
- Parents – Parents of young kids tend to rise early.
- Farmers/agricultural workers – To tend to animals and fields.
- Fitness enthusiasts – For exercise routines.
Surveys have shown that on average, 10-30% of the population are morning people who rise early and prefer morning hours. This number varies by country and culture. Late risers who stay up into the night and wake up late are much more common.
Some key factors that determine whether someone becomes an early riser include:
- Genetics – Circadian rhythms partially genetic.
- Habits built over time.
- Personality – Conscientious people more likely.
- Age – Younger people tend to stay up later.
- Occupation and lifestyle.
So while early rising is not for everyone, it tends to attract certain personality types and those whose work demands it. But anyone can train themselves to wake up earlier through practice and habit formation.
The Benefits of Being an Early Riser
There are many potential benefits associated with waking up early:
- More productive time – Adding productive hours to your day before others are up.
- Focus and concentration – Taking advantage of peak mental performance in the early hours.
- Quiet time – The world is quiet, allowing focus.
- Exercise – Chance to exercise before the day gets busy.
- Family time – Especially with children before school.
- Sunrises – Early risers get to experience more sunrises.
- Planning – Setting the day up for success through early morning routines.
Studies have shown that people who wake up early report feeling happier, more optimistic, more proactive, and generally more satisfied with life. Early risers are often very productive and successful people. Waking up early correlates with higher achievement.
So for many people, shifting to an earlier wake up time can be life-changing and incredibly rewarding. It provides daily calmness, focus, and a sense of control over your time.
How to Become an Early Riser
If you want to become an early riser and experience the benefits listed above, here are some practical tips:
Gradually shift your sleep schedule
Don’t try to suddenly force yourself to wake up hours earlier than normal. This won’t work. Gradually shift your bedtime 15-30 minutes earlier each day until you reach your target wake up time.
Have a consistent wake up time
Even on weekends, maintain a similar wake up time. This locks in your circadian rhythm.
Develop a pre-bed routine
A regular evening ritual like reading or meditating signals to your body it’s time to sleep.
Use technology wisely
Avoid screens before bed, and charge devices outside your bedroom. Use apps like f.lux to decrease nighttime blue light.
Optimize your environment
Keep your bedroom cool, dark and quiet. Consider blackout curtains and a white noise machine.
Avoid caffeine after 2pm
Caffeine has a half-life of 5 hours. Consuming it too late will disrupt sleep.
Exercise regularly
But not too close to bedtime. Physical activity helps regulate your circadian rhythm.
Have a consistent morning routine
Repeat positive habits like meditation, exercise and breakfast to tell your body it’s time to wake up.
Go to bed early
Most adults need 7-9 hours of sleep per night. Determine your ideal bedtime to feel rested upon waking.
With some commitment and consistency, these tips will help train your body and mind to adjust to an earlier sleep-wake cycle. It takes time, but the benefits are well worth it!
Common Challenges for Early Risers
While being an early riser has many upsides, it also comes with some challenges:
- Feeling tired in the evenings – Early rising means earlier bedtimes.
- Less alignment with others’ schedules – Social events tend to happen later at night.
- Interruptions to your sleep – Waking too early can throw off your rhythm.
- FOMO – Fear of missing out on late night activities.
- Difficulty focusing later in the day – Energy levels may dip in the afternoon.
- Needing naps – Taking short naps to get through the day.
However, these challenges can be managed through proper sleep hygiene habits, strategic napping, understanding your chronotype, and being flexible when needed. With some adjustments, early risers can thrive and harness mornings for success.
Famous and Successful Early Risers
Many highly accomplished people throughout history have been known to wake up extremely early:
Person | Wake Up Time |
---|---|
Benjamin Franklin | 4am |
Ernest Hemingway | First light |
Michelle Obama | 4:30am |
Richard Branson | 5am |
Tim Cook | 3:45am |
Oprah Winfrey | Before 6am |
Bill Gates | 6am |
Elon Musk | ~6am |
As you can see, early mornings have been embraced by royalty, presidents, business leaders, writers, and other change makers throughout history. Many credit their success to the productive time afforded by waking up early.
While waking up extremely early (like 3-4am) is not realistic for most people, it shows that getting up before the masses can give you an edge. Early risers can capitalize on the quiet morning hours for reading, planning, exercising, connecting with others and working on their craft.
Morning Routines of Effective Early Risers
One key aspect that allows early risers to capitalize on mornings is establishing consistent morning routines. Here are some routines commonly practiced by successful early risers:
- Hydrating – Drinking a full glass of water immediately upon waking.
- Stretching – Light yoga or stretching to stimulate the body.
- Meditating – Quiet contemplation, prayer or meditation.
- Moving – Exercise like walking, running or strength training.
- Reading – Reading inspirational or educational books.
- Journaling – Writing out thoughts, dreams and plans.
- Planning – Setting priorities and goals for the day.
- Breakfast – Eating a balanced, nutritious breakfast.
Having this blend of mind, body and soul practices first thing in the morning sets their day up for true success and fulfillment. It provides mental clarity, physical energy, and a sense of purpose.
Some also use the morning hours for creative work, like writing, before their mental energy gets drained by other tasks. The key is being intentional about how you spend your precious morning time. An early start enables time for what’s truly meaningful.
Tips for Thriving as an Early Riser
Here are some additional tips to help you thrive and sustain yourself as an early riser:
- Take strategic naps when needed. Even 10-20 minutes can boost afternoon energy.
- Go to bed earlier on Sunday to prevent Monday morning exhaustion.
- Talk to your partner about your sleep needs and avoid late nights together.
- Wear blue light blocking glasses in the evening to support melatonin.
- Consider supplementing with Vitamin D, magnesium, zinc and melatonin.
- Keep your room cool at night and use breathable natural fibers for bedding.
- Eat breakfast with protein, healthy fats and veggies to power your morning.
- Work out in the morning but avoid exercising too close to bedtime.
With some planning and boundaries, early risers can get enough quality sleep and sustain their routines. Prioritizing sleep hygiene and body rhythms allows you to consistently tap into the magic of mornings.
Transitioning Back to Being a Night Owl
For a variety of reasons, early risers may decide they want to shift back to being a night owl:
- Change in work or life circumstances
- Trouble adjusting their natural chronotype
- Interruptions make early rising unsustainable
- They miss activities happening at night
- Simply desire a change
If you decide being an early riser is no longer right for you, here are some tips for transitioning back to being a night owl:
- Gradually shift your bedtime 15-30 minutes later each day
- Avoid exercising in the evenings
- Have something relaxing like reading before bed, not stimulating screens
- Use blackout curtains to make your room extra dark
- Take melatonin or sleep aids to help you fall asleep earlier
- Move your alarm clock further away from your bed
- Engage in social activities later at night to re-acclimate
The transition may take some time as your circadian rhythms adjust. Be patient, maintain good sleep hygiene habits, and listen to your body. Soon you’ll be burning the midnight oil again!
Conclusion
Early risers are people who intentionally and habitually wake up early to start their day. This gives them extra productive morning hours for exercise, planning, creative work, and personal development.
While waking up early has many benefits, it also comes with some challenges. Maintaining proper sleep hygiene can help early risers get sufficient sleep and sustain their routines.
Many highly successful people throughout history have woken up very early to work on their craft. Developing an intentional morning routine allows early risers to make the most of the morning hours.
With some commitment and consistency, developing a habit of early rising can be life changing. It provides calm, focus and a sense of control to set yourself up for daily success.