Unlocking the Secrets of Early Rising: When Is It Too Early to Wake Up?

Getting up early in the morning is commonly associated with productivity and is considered to be the best time for self-care and healthy habits. However, mornings can still be stressful if you don’t get up at the right time. This article teaches all you need to know about establishing a successful morning routine.

Is It Possible to Wake Up Too Early?

Alex Dimitrui, MD, a psychiatrist said most adults need between seven and eight hours of sleep. The Centers for Disease Control and Prevention (CDC) also recommends adults get at least seven hours of sleep each night.

This means you wake up too early if your timing reduces your recommended sleep time. So, if you plan on waking up by 6 a.m., you should be asleep between 10 and 11 p.m. to get adequate sleep.

What Should a Healthy Morning Routine Look Like?

A consistent morning routine can help you set your body’s natural clock and create space for healthy habits. However, Wendy Troxel, Ph.D., a senior behavioral scientist at RAND Corporation, said you should create room for flexibility in your morning routine. She also said you should avoid building rigid ideas of what your morning should look like.

Your healthy morning routine might include any of these components:


Troxel said activity gets your blood pumping quickly, which is a fantastic way to boost energy. You don’t have to hit the gym to do this, as you can get the same result by brisk walking to another area of your home or doing a few jumping jacks.


Dr. Dimitriu said exposure to light in the morning sets your biological clock and lets your body know that the day has begun. He also said it makes it easier to fall asleep at night. For this, you should focus on getting outdoor light, which is the most effective cue for your body clock.

A Cold Sensation

Troxel said cold water is an excellent strategy for increasing alertness and mental resilience. It also helps you get over the difficulty of starting your day early.


Your mealtimes are usually based on preference and diet, but breakfast is a healthy addition to your morning if you’re an early riser. According to a meta-analysis, eating breakfast was associated with better heart health and a lower mortality risk.


A morning routine is an excellent opportunity to improve your health by setting your body clock and building healthy habits. You can use the tips in this article to get the most out of rising early.